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Competitive Swimming

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51 Sections
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2h
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Russell Hubbard
U.S. Masters Swimming 🏊🏼🏊‍♀️🏊🏿‍♀️🏊🏾‍♂️🏊🏻🏊🏼‍♀️ on Instagram: "🤫 Shhhh, don’t tell competitors this secret: You can improve your freestyle rotation by learning proper shoulder movement (and reduce injury risk). 🥳 #mastersswimming #usms #swim #swimmer #swimcoach #swimtips #swimtechnique #triathlonswimming"

Rotation

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U.S. Masters Swimming 🏊🏼🏊‍♀️🏊🏿‍♀️🏊🏾‍♂️🏊🏻🏊🏼‍♀️ on Instagram: "In anticipation of swimming in the Olympics, let’s look at swimming history. 👀 #mastersswimming #swimminghistory #swimming #swimmer #swim #olympicswimming"

History

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Jake Gibbons on Instagram: "HARD WORK WORKS🛠️ It’s not always about writing the most interesting or unique set. It ultimately comes down to the EFFORT the athletes are willing to PUT IN to the set😤 This IM transition set is intended to be performed at constant high intensity - I asked for 170HR+ for all 24 minutes straight❤️‍🔥 Sascha & Carter delivered, finishing both rounds with :55-56 100IMs🏎️💨 • #IM #threshold #transition #aerobic #endurance #speed #swimworkout #swimtraining #olympictrials #swimming #swimcoach #coaching #olympics"
Jake Gibbons on Instagram: "Ready, set, GO!🚦 Employ these 100s off the blocks to help breakdown, simplify, and execute the components of a great 100m long course. The LC 100m is tricky to execute because you can’t just sprint from the get-go. Use the first 35m of the race to build a long, strong stroke before attacking the MOST IMPORTANT PART - the 10m in & out of the turn🦁😤 By the time you breakout off the turn, legs have to be hammering and the stroke is up to full speed. A powerful back half should lead into a head-down, drop-dead sprint into the wall🔨😰 What are some other ways / sets to practice 100 race strategy? Let me know⬇️🙏 • #swimming #100m #sprinting #sprint #swim #swimtraining #swimcoach #coaching #swimset #freestyle #butterfly #backstroke #breaststroke #swimpracti
U.S. Masters Swimming 🏊🏼🏊‍♀️🏊🏿‍♀️🏊🏾‍♂️🏊🏻🏊🏼‍♀️ on Instagram: "Trying to find the right race strategy for your 200 and over race? Give these a try. 👀 #mastersswimming #mastersswimmer #usms #swim #swimming #swimmer #swimset #swimcoach #swimpractice"

Race Strategy

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Kendra ✝️ on Instagram: "My Christmas Tree 🎄 pyramid 3600 workout in 53 min 💪🏻25,50,75,100,125,150,175,200,225,250 and back down! Merry Christmas Eve 🏊‍♀️ #swim #swimmer #swimming #dothework #lanebuddies #mastersswimming #dolfinswimwear #liveinwater #mmalpha #myswimpro"
Click to read the best Christmas swim workouts for club swimmers, masters swimmers, high school swimmers, and even the gym swimmer!
JJ Langhals on Instagram: "#imwednesday goodness! Kept the groups together through the first 2 sets then split it out for the 200 vs 400 IM focus. Sets built similar both with their own challenges. Goal was to end both options with the broken elements but ran out of time on the 400 IM workout for the broken that was supposed to 8x50’s on 10 rest with the goal to beat the 4th 400 from the previous set. #excelaquaticsboro #excelaquatics #swimset #swimpractice #midweekmedley #swimteam #individualmedley #medleytraining #swimcoach #swimcoaching #strokeefficiency #swimming"

Workout for Swimmers Body

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Jake Gibbons on Instagram: "Why do resisted underwaters?🌊⬇️ Resisted work helps simulate the fatigue we experience during races. Fast underwaters rely on a strong core - not just abs, but also the mid-back, lower back, glutes, hips, quads, and hamstrings. When these muscles are engaged, underwaters are explosive. However, as fatigue sets in during the race, the core breaks down and kicking starts to come from the knees. Resistance training mimics that fatigue, forcing us to maintain posture, strength, and alignment. This set challenges swimmers to maintain speed from a dead stop, testing their ability to stay powerful through the entire core. • #swimming #underwaters #underwater #swimtips #swimworkout #swimtraining #swimcoach #swim #swimmer #coaching #flykick #butterfly #freestyle
Jake Gibbons on Instagram: "Kick boring kick sets to the curb😤 This dynamic ‘kick set’ swaps the traditional kickboard for a blend of starts, running dives, and vertical kicks. We’re ramping up leg intensity while mixing in the hypoxic challenge of underwaters and no-breathers😮‍💨 This is an engaging, fun way to build kick endurance in the early season while still honing speed skills. While some longer, perhaps more ‘boring’ kick sets are necessary early on, there is always a way to spice things up and crank the speed!🌶️💨 Shoutout to @_juliaamurphy for one last demo before she heads off to @hokiesswimdive What are your favorite kick sets?⬇️ • #swimming #kicking #starts #swimstart #dives #diving #verticalkick #underwater #underwaters #hypoxic #endurance #aerobiccapacity #aerobi
How To Build Underwater Power, Your 5th Stroke in Swimming

Underwaters

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5Styl🦈 on Instagram: "4 style pływackie🦈 a kto zgadnie jaki jest piąty styl?😜 #swimming #pływanie #naukapływania #treningipływackie #swimmingtraining #swimmers"

Why swim all 4 strokes?

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HIIT

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U.S. Masters Swimming 🏊🏼🏊‍♀️🏊🏿‍♀️🏊🏾‍♂️🏊🏻🏊🏼‍♀️ on Instagram: "We’re leaving this here for anyone who’s struggling to float. 🛟 #mastersswimmer #swimtips #swimtechnique #swimcoach"
Rotation is key to efficient swimming Credit Erick Martínez, Swimming coach

Body position

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The pullout is essential to fast breaststroke! Every time you dive in or push off the wall, you can maximize your underwater time with a strong pullout before you start your first breaststroke stroke. Even if you don’t plan to compete, learning how to do a breaststroke pullout can help boost your speed so you can swim further in less time. Check out our favorite drill progression for the breaststroke pullout, plus a swim workout designed to improve your technique.
Josh Bey on Instagram: "T-5 days! #trials #swimmingpool #swimsuit #swimming #swimwear #swim"
Nick Ma on Instagram: "Breaststroke Breakout: Getting it Right ⬇️ I get a bunch of questions regarding the breaststroke breakout and its timing, so here are my insights on it. Most people rush into it, initiating their first stroke prematurely, which diminishes the speed they’ve built up. The fastest velocity, aside from your dive, occurs when you hit your line! You’ll have additional speed from the push-off and momentum, making it crucial to hit your line and refrain from initiating your catch too soon to maintain your speed! For a 50, this process can be expedited slightly, whereas for longer distances like the 100 or 200, it can be prolonged. If you have trouble being too deep or too shallow I would recommend closing your eyes and feeling the water on your back to get a sense of h

Streamline Pullout

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World Aquatics on Instagram: "@heiko_gi Making it look so easy 😱 📹 @heiko_gi #swimming #trainhard #training #underwater"
Sonny Trigg on Instagram: "Details matter on the 50 free. Do you do these things?"
World Aquatics on Instagram: "Getting ready for a fast year 🤩 #swimming 📹 @swimmermichael"

Breakouts/spints

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Sue Teoh on Instagram: "Generate more PROPULSION & improve body ROTATION by SYNCHRONIZING your kick and pull in freestyle swimming. This also helps maintain balance and stability in the water allowing you to get into a streamlined position. How to do it: Your down kick should coincide with your catch and pull. For instance, as your LEFT arm goes into catch position, your LEFT leg gets ready to kick down. Then as LEFT arm pulls, your LEFT leg kicks down at the same time. You should feel a propulsive surge and an automatic body rotation when you coordinate the kick and pull correctly! Use Promo Code: SCXSUE10 For a 10% Discount at NikeSwim @sportsclick https://sportsclick.my/nike-swim-3/ #RhythmAndTiming #FreestyleTechnique #FreestyleMastery #SwimTechnique #Nikeswim #CorosMalaysia #i
NBC Olympics & Paralympics on Instagram: "This video of Katie Ledecky balancing a glass of chocolate milk on her head WHILE SWIMMING will always be impressive. 👏 (🎥 @katieledecky)"

Balance

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Are cold showers good for you? What the science says — CNN
Are cold showers good for you? What the science says — CNN

Recovery Ice Bath

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Sierra Quitiquit on Instagram: "It’s been non-stop fun in Fiji with team @lumaractive 🤙🏼 surf, freedive, foil, surf, eat, rest, recover and repeat! Recovery has become more and more essential in my routine. Staying hydrated, eating lots of nutrient dense foods, stretching, foam rolling, getting enough sleep and the ultimate: ice baths. By shocking the nervous system and overriding with deep breathing we’re able to teach our bodies and minds to overcome difficulties in the face of challenge.

Recovery

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Jake Gibbons on Instagram: "POWER CONNECTION: Maintaining core engagement and posture to efficiently transfer energy through each stroke💪 This circuit worked through 3 stations, each designed to stimulate core power while maintaining form. Together, these stations challenge ability to stay connected and powerful throughout every phase of the stroke and kick. On paper, this set didn’t look too difficult. But it only took a few stations to see lots of huffin’ & puffin’😩 The element that really took it to the next level was making the 5x25 FAST. The group’s intensity skyrocketed by adding a race element to what could have felt like a “recovery” station😴➡️😤 Really enjoyed cookin’ this one up with @peteverhoef and seeing the group elevate their game📈 • #swimming #power #circuit #sp
Blue Swim on Instagram: "Join us 😍 #swimtime #swimming #swimmingfun #swimmingpool #blueswim #swimmingcoach #swimmerlife #swimmingfun #swimtime #swimmingtime #swimming #swimminglessons #swimmingpool #swim #swimmingday"
U.S. Masters Swimming 🏊🏼🏊‍♀️🏊🏿‍♀️🏊🏾‍♂️🏊🏻🏊🏼‍♀️ on Instagram: "Here’s why freestyle requires body rotation to be faster! 🤯 #mastersswimming #usms #usmastersswimming #swimcoach #swimworkout #swimset #swimdrills #swimming #swimmer"

Drills

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Caeleb Dressel on Instagram: "Launch yourself on over to my new YouTube channel for the full breakdown 🚀 Perfect Starts don’t just happen—you’ve got to work for them. link’s in the bio. ✌️"
MySwimPro on Instagram: "Don’t just fall into the water, EXPLODE off the blocks! 🚀 Find more technique videos on our YouTube channel! Just tap the link in our bio 📲"
Jake Gibbons on Instagram: "WANT TO START LIKE DRESSEL?🐐 Well, I can’t do that for you… but I can give you some drills to get a more explosive start!🧨 This is a fun progression to breakdown some of the individual parts of an elite start - angle, leg drive, upper body force, and body alignment. Plus, YOU GET TO THROW BALLS IN THE POOL!☄️☄️☄️ CHALLENGE - can you spot the guest appearance from a speedy butterfly?👀🦋 • #swimstarts #starts #swimming #sprint #explosiveness #jump #plyometrics #medball #streamline #power #swim #coaching #swimworkout #swimtraining #swimcoach #olympics"

Dives

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SwimDepth on Instagram: "It’s finally here 🔥🇫🇷 Swimmer in vid: @leon.marchand31 Editing by: @juraj06_zl #swimming #swim #swimtips #swimmingtips #swimtechniquetraining #swimtechnique #swimmingtechnique #olympics #olympicswimming #parisolympics2024 #parisolympics2024🇫🇷 #freestyleswimming #freestyleswim #sprintrevolution #parisolympics"
The Olympic Games on Instagram: "An Olympic debut at 15! 🏊‍♂️👀 Michael Phelps made the pool his own that day at Sydney 2000. 🤩 The rest is history. #OTD #Olympics #Sydney2000"
Swimming Stats by SwimSwam on Instagram: "This is the updated list of the most decorated athletes in Olympic history. Five swimmers appear in the top 10, including Katie Ledecky and Caeleb Dressel, who won two gold medals each in Paris. . 📷: Jack Spitser @spitserphoto . Follow @swimmingstats for more 🔥 . #swim #swimming #olympics #olympicgames #olympic #swimmingpools #swimmingcoach #swimmingday #swimmingsuit #swimcoach #swimtime #michaelphelps #katieledecky #beijing2008 #london2012 #rio2016 #tokyo2020 #tokyo2021 #paris2024"

Olympians/Workouts

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Rotation is key to efficient swimming Credit Erick Martínez, Swimming coach

Technique

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Jake Gibbons on Instagram: "HARD WORK WORKS🛠️ It’s not always about writing the most interesting or unique set. It ultimately comes down to the EFFORT the athletes are willing to PUT IN to the set😤 This IM transition set is intended to be performed at constant high intensity - I asked for 170HR+ for all 24 minutes straight❤️‍🔥 Sascha & Carter delivered, finishing both rounds with :55-56 100IMs🏎️💨 • #IM #threshold #transition #aerobic #endurance #speed #swimworkout #swimtraining #olympictrials #swimming #swimcoach #coaching #olympics"
Try out this quick 22-minute IM workout at your next swim training! For more personalized swimming Sets and Training Plans, download the MySwimPro app with a 30-day free trial at myswimpro.com/elite
World Aquatics on Instagram: "🤩CHAMPIONSHIPS RECORD🤩 🇺🇸Leah HAYES takes the win in the Women's 400m IM in 4:36.84 and setting the new championship record #Swimming"

IM

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Masters Swimmers | I have been trying out these fantastic handsets that measure your stroke metrics as you swim, then download to an app on your phone | Facebook

Pulling

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Swimming World Magazine on Instagram: "Find out why pro swimmers trust dryrobe® 🔗link in story #dryrobeterritory #dryrobe"
Natasha Van Der Merwe on Instagram: "How to sight in open water 🏊 1. Lift your head only as high as necessary. In calm bodies of water, like a lake or river, lift just your eyes out of the water. 2. In wavy ocean conditions, time it so you’re sighting on the top of a wave for the best view of the course. Feel your body rise and fall on the swells and sight accordingly. 3. When conditions are choppy and unpredictable, lift your head extra high, but try to minimize the total number of times you sight. Use landmarks and other swimmers when breathing to the side. 4. Do not breathe while looking forward. Separate the two actions by sighting forward and then immediately rolling your head to take a breath to the side. 5. As you prepare to sight, press down with your hand and arm during the

Open water

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31K views · 696 reactions | Crossover Turn This is arguably the fastest turn and is a combination of the bucket and the backflip turns. As you take the last stroke into the wall, look back underwater for the wall and slightly away from the arm reaching for the wall. Once you contact the wall with your hand, throw your feet up and to the opposite side of your touching arm, keeping your upper arm behind your ear. The momentum carries you over past vertical so you can push off on your front. #swimwear #crossover #swimtip #swimmingpool #swimcoach | Ashraf Salah | NightOne Beats · REBORN
Ashraf Salah on Instagram: "Crossover Turn This is arguably the fastest turn and is a combination of the bucket and the backflip turns. As you take the last stroke into the wall, look back underwater for the wall and slightly away from the arm reaching for the wall. Once you contact the wall with your hand, throw your feet up and to the opposite side of your touching arm, keeping your upper arm behind your ear. The momentum carries you over past vertical so you can push off on your front. #swimwear #crossover #swimtip #swimmingpool #swimcoach"
Ashraf Salah on Instagram: "Crossover Turn This is arguably the fastest turn and is a combination of the bucket and the backflip turns. As you take the last stroke into the wall, look back underwater for the wall and slightly away from the arm reaching for the wall. Once you contact the wall with your hand, throw your feet up and to the opposite side of your touching arm, keeping your upper arm behind your ear. The momentum carries you over past vertical so you can push off on your front. #swimwear #crossover #swimtip #swimmingpool #swimcoach"

Crossover Turns

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How To Taper and Swim Faster at a Swim Meet - YouTube
How To Taper and Swim Faster at a Swim Meet - YouTube

Taper

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U.S. Masters Swimming 🏊🏼🏊‍♀️🏊🏿‍♀️🏊🏾‍♂️🏊🏻🏊🏼‍♀️ on Instagram: "What’s the faster backstroke finish: above or below water? 🏁 🤔 #mastersswimming #usms #swimcoach #swimtips #swimtechnique #swimtechniquetraining"
U.S. Masters Swimming 🏊🏼🏊‍♀️🏊🏿‍♀️🏊🏾‍♂️🏊🏻🏊🏼‍♀️ on Instagram: "We are glad these backstroke turns kicked the 🪣. #mastersswimming #usma #mastersswimmer #swimcoach #swimtips #swimtechnique #backstroke"
Jake Gibbons on Instagram: "DON’T LOOK AT IT!🛑🙈 The most common mistake swimmers make when doing a backstroke flip-turn? Staring👀 at the wall before flipping - best way to kill momentum☠️ Want to avoid that? When initiating the turnover to the stomach, tuck the chin into your chest, pull your knees up tight, and COMMIT to a speedy flip. The wall ain’t goin anywhere, I promise🤞 This progression teaches the applicability of a normal flip-turn to a backstroke turn. Only difference is the cross-body turnover🔄 Whether you’re working free or back turns, the keys are: tucked chin, fully engaged core, and strong wall position. Shoutout @mastersswimming / @bolles_school_masters extraordinaire @elise_michelle16 for committing to a new skill!🤜🤛 • #swimming #backstroke #flipturn #swimdri

Backstroke Flipturn

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U.S. Masters Swimming 🏊🏼🏊‍♀️🏊🏿‍♀️🏊🏾‍♂️🏊🏻🏊🏼‍♀️ on Instagram: "🚨 Stop making these common freestyle mistakes 🚨 #mastersswimming #swimcoach #swimtips #swimtechnique #swimtechniquetraining"
A clean hand entry in freestyle is a skill that you need to develop keeping in mind the following: The hand entry in the water is done in front of the head and at shoulder height, nor should you cross your hand

Finds and Fixes

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World Aquatics on Instagram: "1️⃣ Day before the #Paris2024 #Olympics officially begin 🤩 📹 @kiratoussaint"
Swimming Day 9 roundup: Dressel captures third individual gold
Swimming Day 9 roundup: Dressel captures third individual gold

Tokyo Olypics results summary with video

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