The strategy to swim a 100 depends a lot on each person and their capabilities. I’ll give you an example of what I do. After a good dive and around 5 to 6 dolphin kicks I go to a 90% effort. If I am in a competition, the adrenaline might make me go a little higher without even noticing, so I have to be careful. Then I focus on having the best flip turn possible and starting to increase the effort without going to 100% yet. The last 25 is when I give it my all trying to keep a good technique and a powerful kick.


00:00 Demo -100 Freestyle all out
00:57 - 100 Freestyle strategy
04:17 - 5 problems with freestyle technique
05:12 - 18 exercises for freestyle swimming
08:11 - Help me improve my technique!
09:05 - Giveaway


This is a list of things that I do correctly that help me swim a 54.99 and in the 5th section of this video we will review what I can do better.

Good dive angle - around 30 degrees
Clean entry - The whole body enters where the hands enter
Effective underwater dolphin kicks - Using the kick when it’s going up and down
Fast breakout - I go from underwater dolphin kick to flutter kick quickly
Strong pull
Fire flip turns
Most importantly - I maintain a good kick the whole 100 meters


Exercises

Pool exercises
Kick on your back holding a board - this will help you kick both ways fast.
Kick on your back - This is good if you want to breathe and have your head in line while you kick
Kick keeping your knees super straight - This is just for you to feel how to kick without a lot of knee bend.
Kick fast keeping your glutes tight - The glutes play an important role while kicking, You can activate them with this exercise
Swim with over kick (fast kick, slow arms)- This will help you feel the boat freestyle technique
Kick with one hand on the board - While swimming freestyle fast you’ll need to rotate with every stroke. This will help your muscle memory kick from side to side.
Kick wide - It’s often good to feel how bad techniques feel, this wide kick is a very ineffective way to kick and its good to now if you are doing it.
Kick super narrow - The opposite way is to kick super narrow, this is harder to do it wrong since a narrow kick is what we are looking for. So try to do the narrowest kick possible.
Kick fast without a board holding your breath - The final kicking drill that most closely resembles the kick while you swim is this one. Hold your breathe for as long as you can and while keeping your head in line with your body, kick as fast as possible.

Dryland exercises
Toes to bar -This is an excellent exercise for the core. Specially if you do it slowly
Hanging knee raise - If you can’t reach the bar yet, this is an excellent alternative exercise.
Bridges - This is a great exercise for the glutes and hamstrings. Two groups of muscles that are super important for the kick and thus fast freestyle.
Hollow rock kick - This is good to maintain a fast kick tempo while working on your core.
Deadlifts - don’t do these if you have back problems - But again this works on very important back, glutes and leg muscles.

Mobility exercises
Hip flexor stretch - Very important if you want to move to that 180 degree hip angle.
Lizard- This is a great stretch if you tend to sit for long hours every day.
Sitting on ankles - You need flexible ankles if you want to swim faster.
Touch your toes - Stretching the lower back and hamstrings is also a good idea after you work them out.


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