올림픽 선수들이 절대 공개하지 않는 자유형 속도 비밀!

something amazing happened this month and we got it on video you will learn how to swim the 100 freestyle much faster just by watching this video and practicing the exercises we will suggest we will analyze the video sent to us by our very own swim team in our membership area on YouTube you voted on which stroke you prefer for a video analysis you voted on freestyle so when our head coach Ellie sent us a video of our swimmer Santi in the 100 freestyle at Mexican nationals I knew we had to analyze so that we could all learn from him remember that we do this once a month and people who are members of the channel and our swim team receive priority for these video analysis after asking permission from his mom to do this video this is what we found this graph told us what we already suspected oh and by the way we will let you know what place he got at the end of the video santi's time for the 100 freestyle long course was 5866 before he started swimming with us on this day he swam at 54.

36 that is a 430 second improvement in just the 9 months he has been swimming with us we will do a full video on what we did with him to improve this much in just one season but first we will analyze his video to see how much he can still improve and what you can learn from him this is going to be based on our goal of swimming a 48.

3 in 3 years it doesn't really matter if we reach that goal what matters is that we have a plan this was the time to qualify for Paris Olympics and interestingly enough this was the time Peter Bander Hugen did to win the 2000 Sydney Olympics start and entry half a second from the start of the race we were already behind everyone else santi started pulling himself down before jumping out we had identified this mistake months before and we thought we had corrected it but this was an important meat there was a lot of pressure already and in these moments we tend to fall back on our own mistakes that is if we haven't done enough good repetitions in retrospect we had done about 10 good not consecutive repetition we underestimated the repetitions needed for a neural adaptation more than 100 quality reps would have been better compared to the rest of the field the next 15 m were not too bad but if we want him to swim 48.

3 in 3 years he needs to improve 1.

1 seconds in the first 15 m that is like a body length and a half here's a breakdown on how we plan on doing that one we could take off 0.

1 of a second from the start this will take more practice with the blocks more reaction drills and we might need to buy a better starting block but we can fix this in four sessions two we can shave off 0.

15 with a better angle of entry this is also fixed by doing at least 15 good dives every week this will take about a year with stronger more explosive legs and back muscles we'll be able to go.

3 faster off with a farther more explosive jump this will take a lot more time building that type of strength we need for a good dive requires at least 3 years for the legs we will do more progressive stretch strength work like the strength and mobility needed to do a slow pistol squat underwater kicks we need to improve half a second from the underwater dolphin kicks themselves this might take us 3 years as well we need three things here strong knees and hip flexors strong hamstrings and disproportionate core strength for strong knees and hip flexors we will do ATG squats for hamstrings we will do Nordic for the core strength we will probably do lots of hanging leg raises cat cows some lower back exercises and the king of core exercise itself dolphin kicks lots of powerful dolphin kicks one approach is to force swimmers to do at least five dolphin kicks after every wall while this is a good exercise for CO2 tolerance it's not the best approach to strengthen the core this will teach them to do slow dolphin kicks we like to focus our skills per session so some sessions will be mainly doing dolphin kicks we can improve 0.

05 with a better breakout this was footage from a while ago but little details like the hand the depth of the breakout body alignment and the quick change from dolphin to flutter kick are the key we usually fix this in two days the challenge is trying to practice the correct way every day and in high stakes conditions tempo and technique what concerns me about the next 10 m is the tempo of his strokes he has a tempo of 120 beats per minute also known as one stroke for every 048 seconds this is fast faster than most Olympic swimmers in this event it wouldn't be a bad thing if he was moving enough distance for every stroke in other words if he would conserve his best technique for context the best hunter freestyle swimmer in the world Pan has a tempo of 96 beats per minute the former world record holder Popovich has a tempo of 105 beats per minute chalmer's has an average tempo of 103 caliv but they are all 1.

9 m tall so they can afford to move their arms more slowly because they will move more with each stroke this gives us a clue as to how much Santi should be moving for every stroke depending on his height popovich moves 1.

1 meters for every stroke and Pan moves 1.

25 meters consistently on every stroke so Popovich has to move his arms a little faster to move as fast as Pan what does that mean for people who are shorter here's a rough estimate of how much you should be moving for every stroke based on your height during a 100 freestyle meter race if you're 180 you should move 1.

1 m if you're 170 move 1 m if you're 160 you should be moving.

9 m and so on you can measure your BPM or distance per stroke by counting how many strokes and seconds it takes you to swim 10 m in a 100 m race say from the 50 m mark to the 25 m or the wall if it's short course then divide the number of strokes by the seconds it took and multiply it by 60 to get the distance you travel for every stroke divide the distance traveled by the strokes taken santi according to his height should move from.

98 to 1.

05 m for every stroke this means he only achieves proper technique on the second 25 m the first 15 m of freestyle he swam he was full of strength he was not pulling nearly as much as what he was capable of he could have been swimming with a slower tempo and pulling as well or better as he was pulling during the second 25 rather than better technique these first strokes are fixed by calming the mind before the race with breathing exercises we'll have to correct some details on this stroke but mainly and this is what most people miss we need more powerful kicks this is what gives us more distance for every stroke and to do that we will work on the sled and more kick volume turn and performance then comes the turn from the turn to the 15 m is the section that he has the most room for improvement even higher than the first 15 m we will improve a second and a half here we have made a lot of improvements in the last 9 months but we still have a long ways to go three main things to work on here stronger push from the wall i'm thinking CC squats and more flip in practices faster dolphin kicks which we already talked about and three better CO2 tolerance more breath work in and out of the pool for more detail look for our breathing course inside our app Skills final 15 m the third biggest area of opportunity is the last 15 m we will work on endurance for this one and this will be fixed by the volume inside the swimming workouts this is where coach Ellie will make a plan to increase his endurance of his workouts gradually and sustainably now I have to confess that this chart is a little deceiving as you can see not all distances are equal some are 10 m and some are 15 i did it this way because these are the markers from the lane lines and from the videos of the Olympians and from Santi this is what we can gather but here's another table to see how much he can improve per meter on each section you can still see that the three biggest areas of opportunity remain the same but the difference is not as noticeable this means that in general everything needs to improve we cannot work on just one thing holistic approach in fact because Santi is still only 14 years old we have to develop him holistically as an athlete and as a person we can't overspecialize over specialization at this age leads to stagnation later on burnout and makes everything more boring and boredom kills swimming we will keep things in our training that don't relate to the 100 freestyle at first glance we don't even know if he will specialize in the 100 freestyle yet we will do things like running sprints climbing juggling swimming breast stroke and all the other strokes and letting him be a 14year-old teenager having said that we will put special attention to his lower body training including dry line dives dolphin kicks and flutter kicks with and without kickboard if you've ever wondered if technique and tailor training work here's your proof santi won the Mexican National Championships in his 13 and 14 age group he got second in the 200 freestyle this is something our more than 1 million subscribers can feel proud of since every one of you and many more were at least partially responsible for without this channel we wouldn't have a swim team we wouldn't have a swim coach we wouldn't have swimmers and we are just getting started we will continue to share our findings and our achievements from our team on this channel so that we can all be better swimmers if you want to know how your swim compares to the Olympians I'll share this goal sheets document with you after a message from our services see you then swim fast