45 Minute Workout to Swim Perfect Freestyle

A little bit more speed is what I'd like to see. Let's go, let's see some speed. Come on, come on, come on. Let's go, let's go, let's go. What's going on, swim fans? Welcome to Thailand. Today, we are doing a freestyle progression workout. We have the MySwimPro team in the water right now. We're going to go through a series of drills that build up our freestyle technique. We're going to go 25 by 25. And by the end of that series, we're going to have these swimmers swimming with perfect technique. It's going to look absolutely amazing. Let's go. Good morning, swim fans. Welcome to Thailand. We're going to get things started with a nice, easy 650 freestyle on the 110. How do we feel? Like I had curry for breakfast. Did you have curry for breakfast? I really did. Yeah, welcome to Thailand. All right, we're going to go the next set. It's important when we warm up that we get our full body activated. So we're going to use our legs a little bit. We're going to go 450s. We're going to swim freestyle on the way down. Flip turn, streamline, kick on the way back. Now, it's really important that we nail the streamline on the push. Carry your speed off the wall. We're going to flip turn. Same thing on your back. Really lock down your streamline. We're going to do these on the 120. Let's go. The final part of our warm up is 425s IM order. So we warmed up our legs. Now we're going to warm up all the strokes. Every stroke develops your feel of the water just that much more. And I'd like to see a little bit of power and build in each 25. Now that we're warmed up, we are into the main component of this workout, which is a freestyle drill progression. So the first thing that we're going to do is a streamline 25 right at the surface of the water where you're going to hold your arms out, streamline, head down, and you're going to flutter kick the entire 25. If you need a breath, you're just going to lift your head up, grab your breath and then put your head back down. Your hands should never leave streamline. So we're working on developing the fundamental body position before we do anything else. After this, we're going to add in the arms. But first, we're just starting with our kick. Now we're going to go. You can push off the wall and streamline. And once you get past the flags, you're going to drop your arms from the streamline to a Superman and you're going to initiate your first stroke. You're going to pull through, get your breath, and then you return to Superman. You're going to go 12 kicks and then do the other arm. There's no rotation. We're working on the early vertical forearm. That's the catch. Boom. Ready? All right. The next series of the progression. We've established the early vertical form. Now we're going to build on that with some rotation. So we're going to go 12 kicks, but we're going to be on our side now. So we're going to have one arm out. Other arm is resting on your side out of the water. We go 12 kick switch. Eyes are down. 12 kicks. We're going to bring our arm up. Take the stroke full rotation to the opposite side. So either facing the palm trees or the stadium. Ready? What we're going to do now, we're going to maintain the 12 kicks on our side, but we're going to have another component to it. So what we're going to do is push off the wall. You can go 12 kicks, but on kick number nine, 10, 11, 12. We're going to bring our arm up and initiate that next catch. So we're not catching the water just yet. We're recovering a little bit earlier. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Rotate through. Same drill, but we're just starting the recovery a little bit earlier. You're going to have to balance. Ready? Now that we've developed our freestyle from the streamline all the way to the full stroke. Well, now we're ready for the full stroke. We start with a 200 freestyle. Nice and long. Put on five minute. Plenty of rest. And then 425s descend to maximum speed. We're going to go off the block at the other end. Back to this side for that 425s. We're going two rounds of that. And I'd like round two to be faster than round two on everything. So the 200 faster, the 25s we descend even faster. 200. Ready? Here in the first 100, let's see what they go out in. Aaron Kerns at 118, Adam 119. That puts them about a 240 or just under 240. This is a 25 meter pull. Not too shabby, but I'd like to see a little bit more speed on that next round. Oh, look how cute that is. They're synchronizing their strokes. So pretty. Nice. 245. You know, you guys were on like 118, but then I saw the cute factor really elevated. The cute factor in the swim times were inversely proportional on that one. Number one, this is easy. Perfect stroke. And then we're going to descend them. Ready? Ready? Ready? Here we go. 25. Take mark. Let's go. Let's see some speed. Come on. Come on. There we go. Aaron 12.6, 13.6. There we go. We got a 14.3. Nice work. OK, we are doing round number two. Remember, we worked on freestyle technique. There's a progression, which doesn't mean we start swimming sloppy when we're trying to go fast. Really important. You maintain technique as you start to fatigue. A 200 is a great way to do that. So we're going to go 200. OK, we're on the second round. A little bit more speed is what I'd like to see. We got coach Aaron here in lane number one. Let's see what he turns in. He was 118 on the first one and now he turns at a 111. So seven seconds out faster. Looks like Adam's going to be out about the same. 120. That puts him at about 240. Let's see what they do. I'm really happy with how the technique is progressing with this group. A lot of talented swimmers in here. Former collegiate swimmers, professional swimmers, but also fitness swimmers. And that's so important because whether your goal is to compete in any kind of competition or open water or you're swimming for lifetime fitness, you got to nail down the technique. You got to work on the fundamentals. And that starts with streamline. And then you can build from there. So coach Aaron here is another 50. Let's see what he can finish up in. So today we're going to swim 1500 meters. Is that a lot for you? I don't think so. No, that's easy. What's your name? Ava, I'm 11 years old and I'm from Sun Twin. What's your most popular video? How to dive in seven steps. What's your favorite part about swimming? I just have a feel of the water, basically. Feel the water. Yeah, it's great. I love it. Well, thanks for saying hello and best of luck and happy swimming. Whoo. All right. Into the finish. Aaron's looking smooth. He's going to come in 219. That's a negative split. 237. He dropped about eight seconds. No high fives. But now is your opportunity to lock eyes at this moment. Nice job, everyone. Give someone high five next to you. Good job. Good job. Now we're going to wrap it up with a 100 perfect silent swimming. We're really going to listen to what happens when our fingertips enter the water. Slide in smooth. Last one. Ready? Go. Look at that. They look so smooth in the water. If you guys enjoyed this video, make sure you like subscribe. Let me know what questions you have down below in the comments here on the channel. It's all about helping you swim faster and smarter than ever before. Until the next video. Happy swimming.