How To Get Ahead Of 99% Of Swimmers (In 6-12 Months)

Summary

In this video, Lucas Cisa shares 10 key strategies that helped him transform from an unathletic kid to a professional triathlete with a focus on swimming. He emphasizes the importance of using equipment, increasing buoyancy, improving flexibility, and refining technique for maximum reach and rotation. He also discusses strength training, structured training systems, the role of nutrition, and the value of training with others. The ultimate message is that consistent effort, along with the right tools and approach, will elevate your swimming performance.

Takeaways

• 😀 Use swim equipment to improve your feel for the water, increase buoyancy, and refine technique. Top swimmers like Michael Phelps and Katie Ledecky use equipment to enhance their training.
• 😀 Increase your buoyancy by staying fully extended in the water. Proper body extension helps your back half float, making swimming more effortless.
• 😀 Work on your flexibility to improve your swim technique. Shoulder and ankle flexibility are essential for better arm reach and a powerful kick.
• 😀 Master your reach and rotation by practicing on land first. Proper body rotation helps avoid drag and ensures maximum efficiency in the water.
• 😀 Incorporate strength training into your routine to develop the core, chest, and shoulders, which are key for powerful swimming strokes.
• 😀 Create a structured training plan to avoid swimming aimlessly. Including specific workouts for threshold, V2 max, and speed endurance will improve your performance.
• 😀 Focus on increasing your feel for the water by practicing the proper hand positioning, high elbow, and efficient pulling techniques.
• 😀 Pay attention to your swim nutrition. Fueling with carbohydrates before, during, and after workouts ensures optimal energy and prevents fatigue.
• 😀 Train with others who are better than you to push yourself further. Joining a Masters club or hiring a coach can help elevate your swimming ability.
• 😀 Consistency is key to improvement. Stick to your training plan and stay patient; even imperfect training will lead to progress if you stay consistent.

Q & A

Why is using equipment important in swimming training?

Using equipment in swimming, such as swim paddles, fins, and a pool buoy, helps improve your feel for the water, increases your buoyancy, and enhances the efficiency of your strokes. These tools enable swimmers to learn proper technique, build strength, and correct form, much like top athletes such as Michael Phelps do in their training.

What are the benefits of using a pool buoy during training?

A pool buoy helps lift your legs and keeps your body in the correct position, allowing you to focus on perfecting your arm technique. This improves buoyancy and aids swimmers in developing a streamlined body posture that enhances swimming efficiency.

What is the 'Superman drill' and how does it help in swimming?

The Superman drill is an exercise designed to help swimmers improve their buoyancy by extending their bodies as much as possible in the water. By stretching the chest and back, it helps position the body so that the legs naturally rise, promoting a more effortless swimming posture.

How can flexibility impact swimming performance?

Flexibility is crucial in swimming because it enables swimmers to position their arms properly to catch and pull more water. Increasing shoulder and ankle flexibility, for example, allows swimmers to maximize their reach and improve their kick power, leading to faster, more efficient swimming.

Why is rotation important in freestyle swimming?

Rotation in freestyle is essential for an effective stroke. Proper rotation ensures that the swimmer extends their arm fully without over-rotating, which can cause unnecessary drag or inefficient movement. Practicing rotation on land helps swimmers achieve the optimal rotation in the water.

How does strength training improve swimming performance?

Strength training improves swimming by building the muscles used in swimming, particularly the core, shoulders, and lats. Exercises such as shoulder flies, pull-ups, and core strengthening routines boost power, enabling swimmers to pull more water with each stroke and swim faster.

What are the three types of workouts essential for a swimmer's training plan?

The three key types of workouts for swimmers are threshold, VO2 max, and speed endurance. These workouts, when systematically included in a training schedule, target different energy zones and are essential for improving swimming performance and preventing plateaus.

How can swimmers increase their 'feel for the water'?

To increase their 'feel for the water,' swimmers should focus on engaging the correct hand and wrist positions, ensuring a firm grip on the water during each stroke. Additionally, practicing proper body alignment and technique will help them feel more connected to the water, improving their efficiency.

What role does swim nutrition play in performance?

Swim nutrition plays a crucial role in maintaining energy levels during long training sessions. Swimmers should consume carbohydrates before and during workouts to replenish glycogen stores and maintain peak performance. Post-workout nutrition, including protein and carbs, aids recovery and muscle repair.

Why is it important for swimmers to train with others who are better than them?

Training with swimmers who are more experienced or faster pushes you to perform at a higher level. It provides motivation, encourages better technique, and accelerates improvement by providing opportunities for feedback and learning from those who excel.

How does consistency contribute to swimming improvement?

Consistency is key to improving in swimming. Even if your training plan isn't perfect, staying consistent will help you progress. Over time, consistent practice builds skill, strength, and technique, ultimately helping you break through plateaus and continue improving.