Swim Ands Slay

08/15/2026

From 10% to 100% speed ↓ Freestyle technique changes depending on how fast you’re trying to swim. At 10–30% speed, the goal is control and efficiency: • Long, relaxed strokes • Smooth body rotation • Controlled kick • Focus on your catch and body position • Minimum unnecessary tension As the speed increases, your stroke rate and kick frequency increase too. At 100% speed, especially over short distances, the goal is simple: move as fast as possible. • Much faster arm turnover • Powerful, continuous kick • Shorter time between strokes • More explosive movements • Less focus on a long glide You’re still maintaining good technique — but everything happens much faster. 💡 That’s why your freestyle at 10% speed shouldn’t look exactly the same as your freestyle at maximum speed. Different speed = different rhythm, stroke rate, and kick intensity.

08/15/2026

Proof that the air in your lungs helps you float ↓ Your lungs don’t just help you breathe - they also affect your buoyancy in the water. When you inhale through your mouth, your diaphragm contracts and moves downward, allowing your lungs to expand and fill with air. INHALE ↓ Diaphragm ↓ Abdomen & lower ribs → outward Lungs → fill with air Body ↑ More air in your lungs = more volume without much extra weight. That increases your buoyancy, helping your body float higher in the water. When you exhale through your nose, the amount of air in your lungs decreases. EXHALE ↓ Diaphragm ↑ Abdomen & lower ribs → inward Lungs → release air Body ↓ Your body becomes slightly less buoyant and naturally sinks a little lower. That’s why you can literally see my body moving up and down just by changing the amount of air in my lungs. 💡 Your lungs basically work like a built-in float. Learning to control your breathing isn’t only about getting enough oxygen — it also helps you control your body position and balance in the water.

08/13/2026

Upgrade your butterfly kick ↓ A proper dolphin kick is the foundation of your butterfly. ❌ Wrong — bending knees to 90° • Knees drop too much • Lower legs move separately • Kick starts from the knees What happens: • You break the body wave • Water goes down instead of back • You lose rhythm and timing • Kick becomes heavy and inefficient It feels powerful… but doesn’t move you forward. ✅ Correct — wave from hips • Movement starts from the chest → hips follow • Knees bend slightly (not dominant) • Legs stay long and connected • Feet snap down at the end What changes: • You create a full body wave • Power travels through the whole body • Kick becomes faster and lighter • Better connection with your stroke Now the kick drives your body — not just your legs.

08/13/2026

what a great day to start

08/12/2026

Wide knees are NOT making your breaststroke kick stronger ↓ Many beginner swimmers think spreading their knees wide creates a more powerful kick. So they push their legs out to the sides instead of back. But that creates extra drag and wastes most of your power. Let’s fix that. ✅ Correct — narrow knees, wide feet During the kick: • Keep your knees about one to two hand widths apart • Turn your feet outward • Press the water back with the inside of your feet • Finish by bringing your legs together in a semicircle 💡 The knees stay relatively narrow. It’s your feet that move out—not your knees. What changes: • Less drag • More propulsion • Better body position • A smoother, more efficient breaststroke kick 💡 Simple cue: Narrow knees → wide feet → squeeze together. Your goal is not to kick wider. First learn to press the water back, not out to the sides.

08/12/2026

How to glide farther after your push-off. ↓ ❌ Arms straight forward at shoulder width Many swimmers push off with their arms extended straight forward at shoulder width instead of bringing them together into a tight streamline. • The arms stay separated • The shoulders create more resistance • The body is wider in the water • You lose speed faster after the push-off Even with straight arms, the position is not streamlined yet. ✅ Arms locked in a streamline After the push-off: • Extend your arms fully • Bring them together • Move them behind your head • Squeeze your head between your arms • Keep your body long and tight This allows you to: • Reduce drag • Hold your speed longer • Glide farther • Stay in a cleaner body line 💡 Straight arms are not enough. Bring them together and lock your body into one narrow line.

08/10/2026

Too wide freestyle kick is NOT making you faster ↓ Many beginners swimmers think bigger kicks = more power. So they start kicking with a huge amplitude. But in freestyle, that usually creates more drag than propulsion. Let’s fix that. ✅ Correct — small, controlled kick A good freestyle kick is: • Narrow and relaxed • Coming from the hips • Fast and controlled • With soft knees, not a bicycle motion 💡 Ideal kick amplitude: around 30–40 cm (12–16 inches) Your feet should stay mostly inside the line of your body — not flying far apart. What changes: • Less drag • Better body position • Higher hips • Easier breathing • More efficient swimming with less effort 💡 Simple cue: Small fast kicks → smooth forward movement Train this: – holding the wall – with a kickboard – in streamline position Your goal is not to rush. First learn the correct movement — then build speed on top of it.

08/10/2026

3 steps to learn an underwater somersault for your flip turn ↓ Start in a horizontal position and practise each step separately. Move to the next step only when you can do the previous one confidently and with control. Step 1 • Keep kicking freestyle • Tuck your head down • Look toward your feet • Keep your body long and controlled • Practise holding this position without lifting your head again Step 2 • Start with the same freestyle kick • Tuck your head down toward your chest • Add your shoulders and upper body to the movement • Round your back slightly • Keep kicking while your body begins to tip forward Step 3 • Tuck your head and shoulders down • Kick and push down with both legs • Use this movement to lift your hips • Keep your body compact as you roll forward • Continue exhaling until the rotation is complete The head starts the movement, but the legs help create the final momentum. If you only lower your head without using your shoulders and legs, it may be difficult to complete the roll. Always exhale through your nose during the rotation. Otherwise, water may enter your nose and feel uncomfortable. First practise away from the wall, where you have enough space. Focus on control rather than speed, and repeat each step until the movement feels natural. Have a safe training 🤍

08/09/2026

08/07/2026

Beginner swimmers only know one kick speed, but ↓ Different kick intensities create different levels of speed and leg effort. 🩵 10% kick • Very light leg effort • Helps maintain body position • Saves energy • Best for long-distance swimming 🩵 30% kick • Light and relaxed rhythm • Adds more stability • Supports body rotation • Great for easy and steady swimming 🩵 50% kick • Moderate leg effort • Good balance between efficiency and speed • Helps maintain a stronger body position • Useful for regular training pace 🩵 70% kick • Stronger and faster kicking • More propulsion • Higher leg engagement • Good for faster swimming and short intervals 🩵 100% kick • Kick as fast and powerfully as possible • Maximum propulsion • Used for starts, finishes and short sprints • Highest energy demand The stronger your legs work, the more speed they can generate — but also the more energy they require. Train at different intensities and learn to use the right kick for the right moment. Have a good training 🤍