An analysis on the world record holders in the 400 Individual Medley and how to swim the event correctly!

Get read to CONQUER your next middle-distance race with these tips! This Whiteboard Wednesday is a deep dive on how to pace and swim a middle-distance swimming event. In this video, we overview how to swim the 200 Freestyle and 400 Freestyle so you can maximize your potential in the event. –––– How To Swim The 200 or 400 Freestyle ––––

PART 1: Easy speed, conserve your energy and slowly start building your speed

. PART 2: Build your legs and set up your pace. The goal is to even split the last 3 parts.

PART 3: Push hard and increase your tempo. You'll want to "make your move" which will help keep your body on top of the water.

PART 4: Increase and maintain your tempo so you can give it all you've got until the end of your race.

Drafting is a technique that’s well understood in race car driving and cycling. In swimming, the effect can be just as big because water is 800x more dense than air and there’s significantly more resistance in the water than on land. Open water swimming is a fun and exciting sport. One of the reasons it is very different from pool swimming is the concept of drafting. This is where you align yourself with another swimmer(s) to reduce the overall effect of drag due to exploiting the lead swimmer’s slipstream.

Today’s Whiteboard Wednesday explores the differences between open water swimming and pool swimming and how you can prepare for an open water race while swimming in a short course pool.

This week’s episode of #WhiteboardWednesday we’re talking about Swimming Workouts and Set Structure! Swimming is without a question one of the best forms of physical activity you can do to improve your health and fitness. This is why it’s super important to understand how workouts are structured to get the most bang for your buck in the water. Understanding the structure of the workout will allow you to have the most efficient and powerful workouts. To start, let’s look at a set. An individual set is a specific way that you’ll do a certain number of repetitions, over a certain distance, with a certain stroke type in a specified amount of rest.

Splitting up a swim into its fundamental components to better understand how to swim faster!

A deep dive into the swimming lingo you might hear on deck!

Training zones help organize a swim workout into different intensities!

No two swim workouts should be the same! We all have different skills, goals and training abilities so it’s super important to make sure our swim workouts are personalized to our speed to help us meet our goals.

In this episode of Whiteboard Wednesday, we’ll take a deep dive into how Dynamic Intervals are created in the MySwimPro app!

The intervals are a function of the number of reps, distance, stroke type, eneergy zone, and your threshold ability for that particular stroke. An elite swimmer may be able to do 10 x 100s Freestyle @ 1:10, while a more beginner swimmer may do that same set of 10 x 100s Freestyle @ 2:00.

Today’s Whiteboard Wednesday dives into the stroke mechanics of short axis and long axis strokes. These two types of strokes fundamentally different and in this lesson, we’ll look at how to train both of them!

Each of the 5 strokes (yup, five) have their own characteristics that should not be ignored. Below is a brief categorization. The key difference between short axis and long axis strokes is where the kinetic energy originates from.

Short Axis Strokes - Breaststroke - Butterfly - Underwater Dolphin Kick

Long Axis Strokes - Freestyle - Backstroke