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How to drop 5 seconds off your 100m freestyle 👇 Most swimmers think getting faster is just about working harder, but it’s actually about following a specific sequence. The Swimming Performance Flywheel helps you break through plateaus by focusing on how your body actually adapts to the water. Here is the 5-step breakdown to transform your speed: 1️⃣ Stroke Efficiency: Focus on moving through the water with maximum distance per stroke and minimum wasted energy. 2️⃣ Power Foundations: Use resistance training to activate your muscle fibers so you can pull more water with every stroke. 3️⃣ Speed Work: Incorporate fins and paddles to train at or even above your ideal race pace. 4️⃣ Recovery: This is where the growth happens—you can’t expect to get faster if you aren’t giving your body time to rebuild. 5️⃣ Workout Adaptation: Progressively overload your system by adjusting your rest intervals or increasing your intensity. The MySwimPro App builds this entire flywheel into your training plan so you can stop guessing and start dropping time. Comment FASTER and I’ll send you the full guide on how to implement the flywheel! 🌊 Visit the link in my bio to download the MySwimPro App today! #swim #viral
How to drop 5 seconds off your 100m freestyle 👇 Most swimmers think getting faster is just about working harder, but it’s actually about following a specific sequence. The Swimming Performance Flywheel helps you break through plateaus by focusing on how your body actually adapts to the water. Here is the 5-step breakdown to transform your speed: 1️⃣ Stroke Efficiency: Focus on moving through the water with maximum distance per stroke and minimum wasted energy. 2️⃣ Power Foundations: Use resistance training to activate your muscle fibers so you can pull more water with every stroke. 3️⃣ Speed Work: Incorporate fins and paddles to train at or even above your ideal race pace. 4️⃣ Recovery: This is where the growth happens—you can’t expect to get faster if you aren’t giving your body time to rebuild. 5️⃣ Workout Adaptation: Progressively overload your system by adjusting your rest intervals or increasing your intensity. The MySwimPro App builds this entire flywheel into your training plan so you can stop guessing and start dropping time. Comment FASTER and I’ll send you the full guide on how to implement the flywheel! 🌊 Visit the link in my bio to download the MySwimPro App today! #swim #viral
Ever wondered why some swimmers glide past you while barely trying? 🏊‍♂️ After 35 years in the water, I realized something: Speed isn’t just built in the pool. It comes from how your body produces power through the stroke. ⚡ Most swimmers are just guessing when they train… That’s why you can train hard and still fighting the water. When your body learns to connect your core, shoulders, and hips the right way… Speed stops feeling forced. If you want a program that trains your body to produce propulsion in the pool without fighting the water 🚀 Comment “SWIM” and I’ll send it over.
Ever wondered why some swimmers glide past you while barely trying? 🏊‍♂️ After 35 years in the water, I realized something: Speed isn’t just built in the pool. It comes from how your body produces power through the stroke. ⚡ Most swimmers are just guessing when they train… That’s why you can train hard and still fighting the water. When your body learns to connect your core, shoulders, and hips the right way… Speed stops feeling forced. If you want a program that trains your body to produce propulsion in the pool without fighting the water 🚀 Comment “SWIM” and I’ll send it over.
Many freestylers never optimize their body line. If their line is off, they’ll create more drag and less speed, no matter how fit they are. At some point, trying harder doesn’t work. They have to swim with better body position. To do that, they need to train to find their line and hold their line. Here’s a simple set to improve body position during endurance training. 12x100 Freestyle Descend 1-3/4-6/7-9/10-12 at the same stroke count 10 seconds ball float before each rep The ball float helps swimmers feel how their lungs support them in the water. They can then learn how to leverage that support to create a better body line. Rather than mimicking a position, they’re learning to feel how to create positions. By including the ball float before every repetition, they can feel the skill and then apply the skill. Holding stroke count while they descend forces them to keep that body line as the effort climbs. The same concept can be applied to any type of set. It’s a simple way to build skill work into endurance training. If you’re a coach and you want to learn how to build sets like this, grab my free Build Better Skills While Training Hard mini course – link’s in my bio.
Many freestylers never optimize their body line. If their line is off, they’ll create more drag and less speed, no matter how fit they are. At some point, trying harder doesn’t work. They have to swim with better body position. To do that, they need to train to find their line and hold their line. Here’s a simple set to improve body position during endurance training. 12x100 Freestyle Descend 1-3/4-6/7-9/10-12 at the same stroke count 10 seconds ball float before each rep The ball float helps swimmers feel how their lungs support them in the water. They can then learn how to leverage that support to create a better body line. Rather than mimicking a position, they’re learning to feel how to create positions. By including the ball float before every repetition, they can feel the skill and then apply the skill. Holding stroke count while they descend forces them to keep that body line as the effort climbs. The same concept can be applied to any type of set. It’s a simple way to build skill work into endurance training. If you’re a coach and you want to learn how to build sets like this, grab my free Build Better Skills While Training Hard mini course – link’s in my bio.
Five things that make you faster, the fifth is the most important. 1. Train With Purpose, Not Just Volume 🏊‍♂️ Mindless laps won’t make you fast. Do this instead: • Include interval training (e.g., 10×100 on a set send-off) • Track times and stroke counts • Practice race pace, not only easy swimming 👉 Speed comes from teaching your body what fast feels like, not just swimming longer. — 2. Prioritize Technique Every Session Water punishes inefficiency more than any other sport. Focus on: • Streamline off every wall • High-elbow catch • Balanced body position (hips up, head neutral) Even 1–2 technical focus points per session can drop seconds over time. — 3. Build Strength Outside the Pool 💪 Strong swimmers aren’t just “water fit.” Key areas: • Core (planks, dead bugs) • Lats and shoulders (pull-ups, rows) • Hips and glutes (squats, hip thrusts) 2–3 short dryland sessions per week can massively improve power and reduce injury risk. — 4. Recover Like an Athlete 😴 Speed gains happen between sessions. Non-negotiables: • 7–9 hours of sleep • Post-swim protein + carbs • Easy days actually easy If you’re always tired, your nervous system can’t produce speed. — 5. Swim With Faster People (or Pace Clocks) ⏱ Your environment shapes your speed. Why it works: • You naturally raise intensity • Better pacing awareness • Stronger mental toughness If a faster lane isn’t available, use time targets or a tempo trainer.
Five things that make you faster, the fifth is the most important. 1. Train With Purpose, Not Just Volume 🏊‍♂️ Mindless laps won’t make you fast. Do this instead: • Include interval training (e.g., 10×100 on a set send-off) • Track times and stroke counts • Practice race pace, not only easy swimming 👉 Speed comes from teaching your body what fast feels like, not just swimming longer. — 2. Prioritize Technique Every Session Water punishes inefficiency more than any other sport. Focus on: • Streamline off every wall • High-elbow catch • Balanced body position (hips up, head neutral) Even 1–2 technical focus points per session can drop seconds over time. — 3. Build Strength Outside the Pool 💪 Strong swimmers aren’t just “water fit.” Key areas: • Core (planks, dead bugs) • Lats and shoulders (pull-ups, rows) • Hips and glutes (squats, hip thrusts) 2–3 short dryland sessions per week can massively improve power and reduce injury risk. — 4. Recover Like an Athlete 😴 Speed gains happen between sessions. Non-negotiables: • 7–9 hours of sleep • Post-swim protein + carbs • Easy days actually easy If you’re always tired, your nervous system can’t produce speed. — 5. Swim With Faster People (or Pace Clocks) ⏱ Your environment shapes your speed. Why it works: • You naturally raise intensity • Better pacing awareness • Stronger mental toughness If a faster lane isn’t available, use time targets or a tempo trainer.
Most swimmers are throwing away speed… without even realizing it.🏊‍♂️ Your streamline is either making you faster… or holding you back. A perfect streamline isn’t just “tight” — it’s precise. Hands stacked. Thumbs locked. Arms squeezing your ears. Head neutral. Eyes straight down. No lifting. No drag. Legs straight. Toes pointed. Kick from the hips — not the knees. Every tiny detail matters. Because in the water, less drag = free speed. Fix this… and you’ll feel the difference instantly off every wall. Save this so you don’t forget your streamline cues. Follow for more swim tips that actually make you faster. #Swim #myswimpro #swimming #streamline #freestyle
Most swimmers are throwing away speed… without even realizing it.🏊‍♂️ Your streamline is either making you faster… or holding you back. A perfect streamline isn’t just “tight” — it’s precise. Hands stacked. Thumbs locked. Arms squeezing your ears. Head neutral. Eyes straight down. No lifting. No drag. Legs straight. Toes pointed. Kick from the hips — not the knees. Every tiny detail matters. Because in the water, less drag = free speed. Fix this… and you’ll feel the difference instantly off every wall. Save this so you don’t forget your streamline cues. Follow for more swim tips that actually make you faster. #Swim #myswimpro #swimming #streamline #freestyle
Comment ‘speed’ and I’ll send 5 swim practice to develop speed in the water 💪🏼🔥 also are you a sprinter or a long distance swimmer? 🏊‍♂️👇🏼
Comment ‘speed’ and I’ll send 5 swim practice to develop speed in the water 💪🏼🔥 also are you a sprinter or a long distance swimmer? 🏊‍♂️👇🏼
Stop making these 3 mistakes if you want to get faster. 👇 Most swimmers struggle to drop time because they focus on the wrong things. If you’re obsessing over the clock but ignoring your stroke efficiency, you’re missing out on the most important details of swimming. Here is how to fix your training and start seeing results: 1️⃣ Rest for Recovery: Not taking enough rest between sets prevents your body from hitting the right level of intensity needed for improvement. 2️⃣ Calibrate Your Rest: Taking too much rest can also be a mistake; you need to find the right balance so your body feels enough stress to actually adapt and improve. 3️⃣ Focus on Efficiency: Stop obsessing over how long it takes to get to the other end of the pool and start focusing on your distance per stroke and body position. The MySwimPro App helps you track these metrics—like strokes per lap and distance per stroke—so you can stop guessing and start swimming with perfect technique. Comment “SWIM” and I’ll send you the link to my master class on how to swim with perfect technique! 🌊 Visit the link in my bio to download the MySwimPro App today!
Stop making these 3 mistakes if you want to get faster. 👇 Most swimmers struggle to drop time because they focus on the wrong things. If you’re obsessing over the clock but ignoring your stroke efficiency, you’re missing out on the most important details of swimming. Here is how to fix your training and start seeing results: 1️⃣ Rest for Recovery: Not taking enough rest between sets prevents your body from hitting the right level of intensity needed for improvement. 2️⃣ Calibrate Your Rest: Taking too much rest can also be a mistake; you need to find the right balance so your body feels enough stress to actually adapt and improve. 3️⃣ Focus on Efficiency: Stop obsessing over how long it takes to get to the other end of the pool and start focusing on your distance per stroke and body position. The MySwimPro App helps you track these metrics—like strokes per lap and distance per stroke—so you can stop guessing and start swimming with perfect technique. Comment “SWIM” and I’ll send you the link to my master class on how to swim with perfect technique! 🌊 Visit the link in my bio to download the MySwimPro App today!
Three cues to instantly level up your streamline: 1️⃣ Squeeze your head behind your ears using your biceps 2️⃣ Lock out your elbows 3️⃣ Stack and lock your hands with your top thumb Streamline is the easiest way to drop time in the pool — and it’s the fastest part of your entire swim. Even if you’re mainly an open-water athlete, cleaning up your streamline makes every push-off in training more efficient... which means more speed, less drag, and better results. 👇 Try these cues on your next push-off and feel the difference. #SwimTechnique #Streamline #SwimFaster #SwimDrills #triswim
Three cues to instantly level up your streamline: 1️⃣ Squeeze your head behind your ears using your biceps 2️⃣ Lock out your elbows 3️⃣ Stack and lock your hands with your top thumb Streamline is the easiest way to drop time in the pool — and it’s the fastest part of your entire swim. Even if you’re mainly an open-water athlete, cleaning up your streamline makes every push-off in training more efficient... which means more speed, less drag, and better results. 👇 Try these cues on your next push-off and feel the difference. #SwimTechnique #Streamline #SwimFaster #SwimDrills #triswim
Here’s the uncomfortable truth: If swimming faster still feels like a fight… you’re probably leaking speed every single stroke. Not because you’re out of shape. Because your body loses connection when effort rises. Watch closely. The swimmers who look smooth at race pace aren’t just fitter, they’ve trained their body to stay tight, long, and coordinated under pressure. That’s when speed finally starts to stick. Want to feel that difference in your own stroke? Comment “FLOW” and I’ll send you what to work on first. ⚡
Here’s the uncomfortable truth: If swimming faster still feels like a fight… you’re probably leaking speed every single stroke. Not because you’re out of shape. Because your body loses connection when effort rises. Watch closely. The swimmers who look smooth at race pace aren’t just fitter, they’ve trained their body to stay tight, long, and coordinated under pressure. That’s when speed finally starts to stick. Want to feel that difference in your own stroke? Comment “FLOW” and I’ll send you what to work on first. ⚡
🏊 How I went from 1’50 ➝ 1’30 per 100m in just a few months No magic hack — just consistent, smart work 👇 1️⃣ Pool frequency → At least 4x/week, often 5x. Frequency > one monster session. 2️⃣ Drills every session → Never skipped them. Body position, catch, breathing — always practicing. 3️⃣ Kicking → Minimum 400m of pure kicking every session. Strong legs = balance & efficiency. 4️⃣ Speed work → Short intervals at high pace, always stopping before technique broke down. Built speed while keeping form. 5️⃣ Pro lessons → A few hours with a coach gave me key corrections that made an immediate impact. 6️⃣ Video analysis → Watching my stroke from the outside revealed flaws I couldn’t feel myself. 7️⃣ YouTube study → Spent hours watching swimming breakdowns and technique videos. Learning theory + applying it in the pool. 8️⃣ Training with friends → Your pushing and help each other during the session and makes the time go by faster. ⚡ Takeaway: Progress came from frequency + technique + feedback + controlled speed work + self-learning. Not smashing endless laps — but swimming smarter. 🔖 Save this if you want faster swim times & send it to a tri buddy stuck at the same pace! Follow along for more tips and tricks 🤘 feel free to DM for questions 🫡
🏊 How I went from 1’50 ➝ 1’30 per 100m in just a few months No magic hack — just consistent, smart work 👇 1️⃣ Pool frequency → At least 4x/week, often 5x. Frequency > one monster session. 2️⃣ Drills every session → Never skipped them. Body position, catch, breathing — always practicing. 3️⃣ Kicking → Minimum 400m of pure kicking every session. Strong legs = balance & efficiency. 4️⃣ Speed work → Short intervals at high pace, always stopping before technique broke down. Built speed while keeping form. 5️⃣ Pro lessons → A few hours with a coach gave me key corrections that made an immediate impact. 6️⃣ Video analysis → Watching my stroke from the outside revealed flaws I couldn’t feel myself. 7️⃣ YouTube study → Spent hours watching swimming breakdowns and technique videos. Learning theory + applying it in the pool. 8️⃣ Training with friends → Your pushing and help each other during the session and makes the time go by faster. ⚡ Takeaway: Progress came from frequency + technique + feedback + controlled speed work + self-learning. Not smashing endless laps — but swimming smarter. 🔖 Save this if you want faster swim times & send it to a tri buddy stuck at the same pace! Follow along for more tips and tricks 🤘 feel free to DM for questions 🫡
Most backstroke speed sets accidentally teach one thing: How to spin the arms fast and hold no water . If they can’t hold water at speed, they’re not creating propulsion. And yelling “pull more” doesn’t fix it. You need the set to force them to be fast and efficient at the same time. Here’s how this simple backstroke set does that. First, we use stroke count as a constraint. Swimmers have to hit real speeds while taking fewer strokes than normal. They still have to be fast, they just can’t waste strokes. That forces them to get more out of every pull. Then we add variability with equipment. Different hand postures push swimmers to use the whole arm, not just the hand. Rounds with one paddle or one tennis ball let them feel the difference between arms and manage that asymmetry at speed. Now you’ve got a set that demands speed, efficiency, and better mechanics at the same time. More control. More propulsion. Faster backstroke. If you’re a coach and you want to learn how to build sets like this, grab my free Build Better Skills While Training Hard mini course – link’s in my bio.
Most backstroke speed sets accidentally teach one thing: How to spin the arms fast and hold no water . If they can’t hold water at speed, they’re not creating propulsion. And yelling “pull more” doesn’t fix it. You need the set to force them to be fast and efficient at the same time. Here’s how this simple backstroke set does that. First, we use stroke count as a constraint. Swimmers have to hit real speeds while taking fewer strokes than normal. They still have to be fast, they just can’t waste strokes. That forces them to get more out of every pull. Then we add variability with equipment. Different hand postures push swimmers to use the whole arm, not just the hand. Rounds with one paddle or one tennis ball let them feel the difference between arms and manage that asymmetry at speed. Now you’ve got a set that demands speed, efficiency, and better mechanics at the same time. More control. More propulsion. Faster backstroke. If you’re a coach and you want to learn how to build sets like this, grab my free Build Better Skills While Training Hard mini course – link’s in my bio.
Save this drill and comment ‘get faster’ to get 9 practical steps to improve your speed👇🏼🏊‍♂️
Save this drill and comment ‘get faster’ to get 9 practical steps to improve your speed👇🏼🏊‍♂️
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