How to Swim the 400 Freestyle Faster Than Katie Ledecky

Summary

In this video, the focus is on how to swim fast over long distances without tiring, with tips drawn from elite swimmers like Katie Ledecky, Summer MacIntosh, and Ariarne Titmus. The video breaks down their stroke techniques, body positioning, breathing rhythms, and endurance-building training methods. Emphasizing key aspects like body alignment, early vertical forearm, and consistent breathing, the video also discusses how training for events like the 400 IM can boost freestyle performance. It further highlights the importance of test sets, volume, and the right focus to improve swimming speed and endurance over time.

Takeaways

• 😀 Focus on learning from the best: Study world-class swimmers like Katie Ledecky, Summer MacIntosh, and Ariane Titmus to improve your swimming technique and endurance.
• 😀 Body position is crucial: Keep your head down, eyes facing the bottom of the pool, and maintain a streamlined posture to reduce drag and swim faster.
• 😀 Early vertical forearm is key: Emulate the world's best swimmers by achieving a vertical forearm during the pull phase of your stroke to maximize propulsion.
• 😀 Rhythm and breathing matter: Establish a consistent breathing rhythm, typically breathing every two strokes, to improve your swimming efficiency.
• 😀 Kicking is not the focus: While a strong kick can be helpful, body position, the pull, and breathing rhythm should be prioritized for longer swims.
• 😀 Train with IMX style: Training for the 400 IM improves endurance and water feel, even if you're focused on freestyle, as it engages all strokes.
• 😀 Focus on endurance and speed: Incorporate both aerobic (endurance) and anaerobic (speed) training to improve your performance in longer events like the 400 freestyle.
• 😀 Swim with volume: Increase your weekly swimming volume gradually (40,000 to 70,000 meters) to build endurance for longer swims.
• 😀 Test sets track progress: Regular test sets, like the endurance challenge (e.g., 5x100s freestyle at threshold), help measure your progress and set new goals.
• 😀 Consistency is key: Regular, structured training with a focus on technique, rhythm, and endurance will help you swim faster over longer distances.

Q & A

Who is considered the greatest distance swimmer in the world, and what are her achievements?

Katie Ledecky is considered the greatest distance swimmer. She has seven Olympic gold medals and 19 World Championship gold medals, the most by any woman in history.

What technique does Katie Ledecky use in her swimming?

Katie Ledecky uses a Gallop stroke, where she breathes every two strokes.

How does Summer McIntosh's technique differ from Katie Ledecky's?

Summer McIntosh, who is 16 years old, also uses a Gallop stroke, but her stroke differs from Ledecky's in its execution, though both breathe every two strokes.

What is the significance of the 400-meter freestyle in comparing the top distance swimmers?

The 400-meter freestyle is a key event to compare the best distance swimmers like Ledecky, McIntosh, and Titmus, as all three have held the world record at some point and are extremely close in times.

What strategy does Katie Ledecky use in the 400-meter freestyle race?

Katie Ledecky starts strong in the 400-meter freestyle with a split of 57.05 at the 100-meter mark and finishes with a strong drop in the final 100 meters (58.8), out-splitting the competition in the last lap.

What common technique do the top swimmers share in their stroke?

All the top swimmers share an early vertical forearm in their stroke, which helps them generate more propulsion in the water.

How important is body position for fast swimming, and what is the proper body position?

Body position is crucial for fast swimming. Swimmers should keep their eyes looking down at the bottom of the pool, with only slight adjustments during breathing. A good body position reduces drag and makes swimming easier.

What role does rhythm and breathing play in maintaining endurance during a swim?

Rhythm and breathing are essential for endurance. Swimmers develop a consistent breathing pattern, typically on one side, which helps them maintain a steady rhythm throughout longer races.

Why is kicking not emphasized for endurance swimming in this video?

Kicking is less emphasized for endurance swimming because it adds little value to swimming faster over long periods, compared to focusing on body position, the pull, and breathing rhythm.

What is 'IMX Style,' and how does it benefit swimmers?

'IMX Style' refers to training for the 400 Individual Medley (IM), which involves training in all strokes. This helps swimmers improve their endurance, feel for the water, and overall speed, especially for the 400 freestyle.

How can swimmers track their progress over time in training?

Swimmers can track progress through 'test sets,' such as the Endurance Challenge test set in the My Swim Pro app, which allows swimmers to measure improvements in time and endurance over repeated intervals.

What is the recommended training volume for distance swimmers?

Elite distance swimmers like Ledecky, McIntosh, and Titmus swim between 40,000 to 70,000 meters per week. While not required for everyone, higher training volume helps build endurance for longer races.