How to SWIM FAST with the Best Swimmers in the World

Dude, this is a good start to our training. We're pretty fast right now. I like it. This is power. Sprint training has begun. Today, we're pulling heavy weight across the pool, focusing on explosiveness and power, only 1200 meters total. What we're preparing for, how we structure the workout. I break down what makes the fastest 50 freestylers in the world. I have a huge realization and a whole lot more in today's video. Swimming enthusiast Cody Miller here and welcome back to the channel, everyone. It has been a while since we've had a good old fashioned training day. Packing my snacks right now. Steak tips, a chicken sandwich with some vegetables and some bell peppers. Today is day one of our 50 breaststroke training. I will be competing in a meet in Brazil in October. We're not swimming at home today. We are going to the big pool. It's been a while since we've been there. I haven't been to the main IU pool in probably two months because normally during the summertime, we swim at the outdoor pool, which is lovely. I swim here, swim at one of my two neighborhood pools. So it's been a minute when I found out we were training at the primary indoor Indiana pool. It got me thinking. I can confidently say that out of all of the humans that have ever swam at the Councilman Billingsley Aquatic Center here, the main Indiana pool, I have swam more miles in that pool than any other human alive like ever. Definitely have the most the dreaded stairs inside. How many times I've struggled walking up these being sore from lifting weights before and after, especially at the end of the week after a long swim week, 40,000 meters and coming up these hurts, man. They've done a good job. They've done a lot of renovations with the paint. They put up pictures of moderately successful people. I mean, who knows who that is? Honestly, the pool is empty and ready for us. We'll probably end up swimming in the well today. And I'm wearing my new ring right now, which I want to take a quick moment to tell you guys about the last few weeks. I've been wearing a ring, which I don't normally do. This is the Lynx smart ring made by Renfro. It monitors your heart rate, your sleep, your stress and your activity. The ring syncs with the Renfro health app. So far this morning before working out, I have a little over 4000 steps and I've walked a little over two miles. This is the sleep data from last night. I slept a little over seven hours and my mental stress on a scale of zero to 100 is a 61 sifting through. You can see all your steps today throughout the week, across the month. A lot of the metrics are great. Heart rate, variability, calories, burn distance when walking and running. In September, they'll be launching swim tracking and tracking for over 20 different sports like yoga and baseball. The ring is made of high quality, durable titanium. It's also waterproof, very waterproof, which is extremely important for me. It comes with a sleek charging case and the battery lasts up to 12 hours. But the thing I love the most is this. It's extremely affordable for a high tech, durable smart ring. There's no subscription. The Renpho app that syncs with this little ring has no hidden fees. It's completely 100% free. It that is great. If you're like me and you don't normally wear rings and you have no idea what size are, it's OK, because they will send you a free ring sizing kit. Get yourself a sleek Lynx ring by clicking my link in the description below and use my promo code Cody 15 at checkout to get 15% off your order. Thank you, Renpho for sponsoring this video. I started swimming in this pool back in 2010, 15 years ago. I trained consistently year round for 13, 14 years. On average, I swam about 50 to 60,000 meters per week. If you multiply that by about 50 weeks per year times about 14 years, that ends up at around 30,000 miles. I've swam around 30,000 miles in this pool, probably a little under that. But again, I don't think anybody else is even close to that. Goodness, Van is just smashing that ball up there. Power day. Van is already at it with the dry land, just slamming balls into walls, being strong. Look at him go. Again, camera not focusing very well. All right, Coach Van. Minimal warm up. Yep. Minimal warm up. Heavy pulleys. Heavy pulleys. Like four cycles. And then some broken 50s. Oh, goodness. Mix up some strokes. Go real fast. This is when you know it's a true sprint workout, when you don't even designate how many rounds. You're like two, maybe three. You know, depends on how hard we're working on the first two. Van is currently training for the U.S. Open in Irvine, which by the time you're watching this video, the meet may have already started. Now that the 50 breast is an Olympic event, Van is going for that. I mean, mostly for fun, but he's really good. So he's going to be doing the 1500 breast there. We're preparing for our relay in a few months. So this is kind of starting that training. And today I'm going to be paying attention to three different things on freestyle and breaststroke. Number one, stroke count. Number two, stroke rate. And number three, explosiveness. How fast am I to twelve and a half? How fast am I in a 25 maximum effort? And obviously we're going to be doing some power, some heavy resisted pulleys, which is why Van is currently carrying another one of those really tall, long pulleys. Those things allow us to carry more. Let me show you. Our traditional pulley system is great. You can go the full 25, but you can only use so much weight on these. You can only string on a little over 100 pounds, whereas these yellow pulleys, you can carry way more weight. Great for fast twelve and a half. But how tall that thing is. It's been a minute since we use these puppies. So this is essentially a broken 50. You push off the wall with the weights. You do four cycles fast and then you wait 10 seconds and then you do it again and then you do it again. Now, my favorite is ending with resistance into non-resistance. So one twelve and a half blast. This is going to be heavy. This is going to be like 150 pounds. You take it off and then immediately you go into a 25 all out and you really get to feel the stroke. You really get to feel powerful. The hand catching when you take the resistance off. It's just magic happens. It's like my favorite thing. Yeah, what an athlete. He's an athlete. Van has legitimately gained 20 pounds of muscle since he retired from swimming. Now that he's back, he's so strong. Oh, dude, I feel good today. OK, yeah, I'm feeling warmed up now. The way I always did variable was easy, fast, fast, easy, easy, and then sprint. But the way it's written, it's usually they're supposed to be a build speed time. He is so strong, it's ridiculous. You saw it here first. Van is going to do something special. He went 22.2 unshaved in the 53 at the last meet. So watch out. Raw power. Let's go. Yeah. All right, last one, Corey, ready to go. So because we only have two of these, we got alternate. All yours. Thank you, sir. So four cycles, meaning eight arm taps, right? Yeah. Yeah, just about. I love how fast that pulls me back. That's nice. The no breath is catching up with me. Oh, dude, I can feel your wave. I was riding it. Right when I push off, I was like, oh, I'm not allowed to breathe. Just being around you brings my heart rate up, guys. Last week, two weeks ago, I did a goggle review video and I talked about these goggles, the old school FS3 goggles that are no longer made. These are the best goggles Speedo ever made. The nose bridge doesn't come out. Go check that video out if you haven't. I went through all of my favorite goggles that I've ever worn. I don't know whose bright idea it was to put some ugly guy up there. I don't think people would like my goggle review. Because you're a Swedes guy and you like having a broken face. You like cuts on your face. Lily still wears Swedes and it baffles me, dude. It means you just have like cheekbones of steel. Swedish goggles, you freaks. If you wear Swedish goggles, let me know down there below. I'll go ahead and make fun of you in the comments section. It's all the old master swimmers. They're like, you just don't know what you're talking about. Back in our day, they were better. I'm like, all right, well, maybe. Yeah, but you can see out of the sides. You can see out of the sides of these. You can see great as well. Yes, you can. Have you ever worn these? Yeah, I think he's lying. Maybe you got to have less big of a nose, dude. All right. Hey, why are we still resting? Let's go. Van, what's going on, dude? No, no, don't let me push you. We're supposed to be tapering. This is tapering. You're right. You're right. You're right. When we do breaststroke with this amount of weight on a set like this, you don't do a pull out off the wall because it's physically just too much. You can't have a well executed pull out. Your technique just isn't the same with this amount of weight. Push off, carry speed and then swim. Here we go. We're now on my favorite part of the set. One even heavier twelve and a half, twelve and a half easy. And then a max twenty five stroke has felt good. Timing has felt good. Everything has felt good. I'm just not quite as powerful. I can tell I haven't done a workout like this in a while. I can tell I'm just not quite as powerful, but we're going to see what the time is. Twelve three. I was a little deep on my on my breakout, but honestly felt pretty good. Thanks, man. All right. It's your turn, dude. This is a good start to our training. We're pretty fast right now. I'm in training. I like it. You're in marathon training. That is different. This is power. All right, man, let's let's go. He's elected to go breaststroke. He's already a better breaststroker than me. Amazing pull out. Boom. Speed. Come on, man. Let's go. Come on. Oh, I had you at twelve zero zero. Dude, twelve zero zero. Fifty three. Fifty breast count was going to be nasty. The big bummer is that US Open, the fifty three is right before the fifty breast. So you can't really do both. Who made that schedule? Yeah, because if the fifty breast was first, you could do it. No problem. Easy. Yeah, easy. The fifty breast takes way less out of you than a fifty freestyle. When you do the hypoxic with the fifty freestyle, it really taxes the limbs and then you're cooked. And then you need at least I'm cooked. No, then everybody's good. They need a long time to recover. But the fifty breast you can do and recover pretty quickly from another time, though. You're going to you're going to get to time trial. I'll time trial the fifty free. So we'll see what we can swim. Swim nerds are going to be watching. They're going to be watching, dude. For everyone who doesn't know what we're talking about, US Nationals is earlier in the summer where they select the World Championships, World University Games, a lot of big teams. Then at the end of the summer in August, like right now, there's a meet called the U.S. Open taking place in Irvine, California, one of my favorite pools, actually. And it's just a long course meet for everyone to throw down fast times at the end of the summer. Van has come out of retirement to swim in it. I think he's going to be really fast. I will not be swimming about eight weeks. We've got a big meet. Oh, Corey, it's faster. Oh, that's good, dude. You're looking jacked, man. OK, it's my turn. Oh, oh, so close. I'm not even that far off from going 19 again. Right. Strong. All right. Now Van's going to do his last one freestyle. Corey was ten seven. I was ten one. Let's see what Van goes. One thing Van does extremely well is he has a perfect high elbow catch windmill freestyle, meaning when his fingers enter the water, the first thing that happens is they get pointed down the elbows high and he holds water with his entire arm. When one arm enters, the other arm exits. We call that a windmill stroke. When Caleb Dressel was at his best, that's what he looked like. Cameron McAvoy swims like that. He swims with a little lower recovery out of the water, but Van is just so strong and powerful right now. OK, here we go. Here we go. I had nine oh seven. It's above average. I don't know if you know this, but you're pretty fast, Van. After the goggle review video, a lot of people ask about fins. Maybe I'll do a fin review video. Let me know. 200 easy. Social kick. Finish up the workout. Power training has begun and we're off to a good start. Thank you all for joining me today. I hope you had as much fun as I did. I'm still booking clinics, speaking events and locations for my Operation 50 miles, swimming a mile in every state this year. So if you'd like to bring me out for any one of those things, send me an email to Cody Miller show at Gmail dot com, and I will get back to you. If you like a personalized video from me to you or someone, you know, for whatever reason, I'm available on Cameo. The home hoodie is restocked. Go to Cody Miller swim dot com if you'd like to get coached or mentored by me. I have two slots left in my mentorship program for athletes of all ages, 13 and up of all ages. If you need coaching, programming, guidance, race strategy, video review, head to underdog sports performance dot com. Check that out. New videos every single Wednesday. And until my next one, I will see you all later.