Underwater streamline is considered to be the 5th stroke of swimming! It is absolutely the fastest way for a human to move through the water – even faster than freestyle.

Below are three fundamental concepts to improve your underwater dolphin kick:

2-Directional Kicking: Kicking in both ‘up’ and ‘down’ motion to engage both sides of the diaphragm.
Train All 4 Planes: Front (FLOW), Right Side, Left Side, Back (SLOB).
Flexibility: Focus on improving ankle mobility and building functional strength.

https://myswimpro.com/blog/2018/04/25/how-to-improve-underwater-dolphin-kick-whiteboard-wednesday/

How To Improve Underwater Dolphin Kick | Whiteboard Wednesday

https://myswimpro.com/blog/2018/06/13/what-is-early-vertical-forearm-evf/

Early Vertical Forearm (EVF) | Whiteboard Wednesday

On this episode of the #AskASwimPro show, we’re in Orlando, Florida at the Pan American Masters Swimming Championships with MySwimPro Ambassador Julie Kamat.

Julie’s advice to new masters swimmers:

“Swimming is such a great community. There’s all ages and all skill levels. It’s such a welcoming group of people. You don’t have to be an elite swimmer to compete in Masters. It’s such a great goal to have to keep swimming at any age. Everyone is so encouraging.”

#InterviewNotes:
0:30 – Pan Ams 50 Free race recap!
1:40 – Early days of swimming as an age-grouper.
2:27 – Coming back to swimming after a 10 year break
2:40 – Anthony Ervin Inspiration in Rio 2016.
3:36 – Impact of weight training on swimming.
4:05 – Focusing on nutrition now.
4:23 – Balancing swimming and weight training.
4:58 – Coming back to swimming after shoulder surgery.
5:53 – The mental challenges of having shoulder surgery.
6:23 – Working through physical therapy.
7:15 – Advice for swimmers overcoming injury.
8:22 – Sharing her story on Instagram.
9:40 – Advice for new masters swimmers.
11:11 – Advice for swimmers looking to do an international meet.
12:14 – Future training and competing goals.
13:25 – Advice for fitness swimmers who don’t want to compete.
15:22 – Advice for swimmers about to go through surgery.

Follow Julie on Instagram: https://www.instagram.com/summerjulep/

Watch on YouTube: https://www.youtube.com/watch?v=nuPsqHuWHP4&feature=youtu.be

Read Blog: https://myswimpro.com/blog/2018/08/16/julie-kamat-the-askaswimpro-show/

On Twitter: https://twitter.com/MySwimPro
On Instagram: https://www.instagram.com/myswimpro/
On Facebook: https://www.facebook.com/myswimpro/

MySwimPro for iPhone: https://itunes.apple.com/us/app/myswimpro/id994386450?mt=8

MySwimPro for Android: https://play.google.com/store/apps/details?id=com.myswimpro.android.app&hl=en_US

Julie Kamat | The #AskASwimPro Show

The freestyle flip turn is an essential skill if you want to take your swimming to the next level. Although it's not required, you'll see most advanced lap swimmers do a flip turn at the end of the pool. An elite swimmer will do 500,000+ flip turns over the course of a season and millions of flip turns in their lifetime!

To learn how to master the freestyle flip turn, checkout this week's Whiteboard Wednesday:

https://myswimpro.com/blog/2018/09/25/how-to-do-a-freestyle-flip-turn/

Watch on YouTube: https://www.youtube.com/watch?v=xlwY4TnU6rY&feature=youtu.be

MySwimPro for iPhone: https://itunes.apple.com/us/app/myswimpro/id994386450?mt=8

MySwimPro for Android: https://play.google.com/store/apps/details?id=com.myswimpro.android.app&hl=en_US

How To Do A Freestyle Flip Turn - 5 Step Guide | Whiteboard Wednesday

A technical racing suit, also know as a tech suit, is a highly-manufactured compression swimsuit that helps you swim faster, glide longer, and reduce fatigue. If you pair a tight tech suit with shaving your entire body, your body is leaner than ever and you’ll move quicker in the water.

Get our 10-Step Guide: https://myswimpro.com/blog/2019/03/13/how-to-put-on-a-tech-suit/

How To Put On A Tech Suit - Whiteboard Wednesday

The cross over flip turn is a form of a swimming flip turn that is primarily used in the Individual Medley (I.M.) when transitioning from backstroke to breaststroke.

In this episode of #WhiteboardWednesday we're teaching you how to make this transition the fastest turn of your I.M.!

Read the full guide: https://myswimpro.com/blog/2019/03/27/how-to-do-a-crossover-turn/

To watch the video, visit our YouTube channel! www.youtube.com/myswimpro.

How To Do A Crossover Turn - Whiteboard Wednesday

In this episode of #WhiteboardWednesday, we’re teaching you how to swim freestyle with perfect technique.

Freestyle is the most popular swimming stroke in the world, and is an essential skill that all swimmers should focus on. We truly believe that every single swimmer has at least one element of their freestyle stroke that can be refined and improved upon.

How To Swim Perfect Freestyle

Where were you in 2008 during the greatest Olympic swimming race of all time? We all remember that moment watching it on TV – it was truly unforgettable. You all know what race we’re talking about.

For this week’s #WhiteboardWednesday episode, we’re analyzing the Michael Phelps vs. Milorad Čavić 100 Butterfly final at the 2008 Beijing Olympics, where Phelps won by only 0.01 seconds.

The Greatest Olympic Swimming Race Of All Time | Whiteboard Wednesday

On this episode of the #AskASwimPro show, we’re in Mesa, Arizona at the 2019 U.S. Masters Nationals Championships. MySwimPro Team Member & Community Champion, Charlie Brown shares his swimming story and what he loves about MySwimPro!

Community Champion – Charlie Brown | #AskASwimPro Show

How To Swim The 200 & 400 Freestyle

Brian Young is an avid triathlete, masters swimmer, and expert in open water swimming equipment. He is one of our most active MySwimPro Ambassadors, and is passionate about helping swimmers reach their goals. 

Check out his shopping tips and training advice for beginner open water swimmers!

Brian Young | The #AskASwimPro Show

On today's episode of #WhiteboardWednesday we are sharing the 10 awesome Health Benefits of Swimming! 

Whether it’s for leisure, pleasure or competition, swimming is a great way to improve your health and wellbeing!

10 Health Benefits Of Swimming | Whiteboard Wednesday

What does USRPT training mean? We're breaking it down! 

The premise is that race-specific high intensity swimming will yield the optimal performance results and fastest times in competition. The overall goal is to simulate a racing situation in a workout to better prepare an athlete’s body for the actual race.

In simplified terms, this basically means only swimming at your goal race pace or faster in practice. This means no partial swimming – meaning drills, kicking, any of that technique focused work, you don’t do in a race, so you don’t do it in training. You’re only allowed to swim at race pace. 

Easier said than done, and this is actually the opposite of how 99% of people train today!

Keep listening to learn more.

What Is USRPT Training? | Whiteboard Wednesday

We're sharing 5 of our favorite freestyle technique drills for beginner swimmers! Work on these drills and watch yourself improve in your freestyle swimming.

5 Freestyle Drills For Beginner Swimmers | Whiteboard Wednesday

Looking for some unique drills to try in the pool? You are going to love these!

Focusing on technique drills helps you swim faster, get a better workout, burn more calories, reduce your chance of injury, and of course have more fun in the water!

These 5 freestyle drills are a bit out-of-the-box! If they are too hard for you to do, check out our beginner options: https://myswimpro.com/blog/2019/12/18/5-freestyle-drills-for-beginner-swimmers/

5 Crazy Swimming Drills | Whiteboard Wednesday

The fastest way to move through the water is with a perfect underwater dolphin kick in a tight streamline position. You should practice this every single time you push off the wall after starts and turns!


Warm-Up:

1 x 200 Freestyle
2 x 50 Backstroke
Pre-Set:

4 x 75 Freestyle (10-15m Underwater Flow Drill)
Main Set (3x times):

1 x 100 Freestyle
2 x 50 Freestyle
Cool Down:

4 x 50 Freestyle

How To Improve Your Underwater Dolphin Kick + Free Workout

This week’s workout is for beginner swimmers who are interested in short, but FAST swim workouts – also known as Ultra Short Race Pace Training (USRPT).

This style of training is perfect for those who want to compete in shorter events, such as the 100 Freestyle, 50 Freestyle, or 50 Butterfly.


Warm-Up:

1 x 200 Freestyle
8 x 25 Kick (OPTIONAL: try to keep your full body underwater as you kick, breathing every few seconds)
Main Set (3x times):

4 x 25 Freestyle
1 x 50 Freestyle
Cool Down:

6 x 25 Freestyle

USRPT Beginner Swim Workout - 30 Minute Ultra Short Race Pace Training Set

Your brain loves swimming. The extra blood and oxygen helps you become more alert, awake, and focused!

Water is nearly 800x more dense than air, and as they say, a body in motion stays in motion! Beyond the simple inertia, what’s actually happening inside your body as you move through the water? Let’s dive in and find out!

What Happens To Your Body When you Swim

Today's workout is all about improving your breathing when you swim freestyle!   

Warm Up  
1x 200 Free
 4x 50 Kick
4x 25 Drill Six Kicks 1 Stroke  

Drill Set (2x)
2x 25 Drill Paddle on Head
1x 100 Free Bilateral Breathing

Main Set
4x 50 Free Descend 1-4 With Fins
1x 200 Free

How To Breathe In Freestyle - Paddle Drill

Did you know that a "swimming mile" is actually about 6% shorter than a full mile? Learn how to swim a true mile in this week's Whiteboard Wednesday!

How Many Laps Are In One Mile?

Today we’re answering the question “what is the IM?” 

If you’re a more experienced swimmer and you already know all about the Individual Medley, keep reading because we’ll be sharing tips on how you can get the most out of your IM training, including an IMX-themed workout! Check out the full blog: https://myswimpro.com/blog/2020/03/04/what-is-the-im-individual-medley/

What Is The IM? Individual Medley Training

Improve your backstroke rotation with one of our favorite drills!

How to Improve Your Backstroke Rotation

Is your pool closed due to coronavirus? We're sharing tips to help swimmers can stay in shape without a pool!

How Swimmers Can Work Out Without a Pool

7-time Olympic medalist Jason Lezak shares how he and his family are coping with COVD-19, some of his favorite Olympic memories, and how the ISL is revolutionizing the swimming world.

Jason Lezak | The #AskASwimPro Show

Whether you work out at home, in the gym or on the pool deck, resistance bands help swimmers improve strength and prevent injury. Get 20% off your order of resistance bands at eafitnessequipment.com with code EliteSwimPro!

15 Resistance Band Exercises to Improve Swimming Strength, Power & Agility

If it’s been a while since you’ve completed a good swim workout, here’s your guide to get back in the water.

5 Steps to Make a Swimming Comeback

Ready to start your weight loss journey? Fares explains how swimming can help you burn fat and get stronger!

Disclaimer: Before starting a new diet or exercise program, consult with a physician or registered dietician.

How To Lose Weight Swimming

Ever wish you could do your swim workouts in your backyard? Most of us don't have the space for a 25-meter lap pool, but there’s another solution -- a resistance pool from Endless Pools!

For more information about Endless Pools, click here: https://bit.ly/2VAFWYN

Why You Should Consider Getting An Endless Pool

Sprinters: Let's hit the open water! Fares and Bordy run through a 1,000-meter super sprint workout and find some crazy stuff at the bottom of the lake!

WOW Super Sprint Open Water Workout - Podcast

The Vasa Trainer is designed to help swimmers maximize swim-specific and total body strength and improve technique. Check out our tips for getting the most out of this versatile piece of dryland equipment!

Learn more about Vasa Trainer ➡️ https://bit.ly/2O5NeQ5 ⬅️

*Disclaimer: We are affiliated with VASA and may receive a commission on purchases made using the above link.

How to Use the Vasa Trainer Pro

New to swimming? Try these beginner swim workouts to get faster, improve your stroke technique and make the most of your time in the water!

3 Swim Workouts For Beginners

While it’s perfectly ok to swim solo, having a swim buddy can make your experience much safer and more fun, especially in open water!

Why You Should Always Swim With A Buddy

FORM is taking swim tracking a step further with the world’s first smart swimming goggles! 

Use the code MYSWIMPRO for 15% off a pair of FORM goggles! ➡️ https://bit.ly/2CZPVjF

FORM Goggles: The Smartest Swim Goggles in the World

We caught up with Jamaican swimmer Michael Gunning to talk Tokyo 2021, quarantine training, and his tips for staying positive during challenging times.

Training for Tokyo 2021 Without a Pool | Michael Gunning, Jamaican Swimmer

New to swimming? Here's how to build swim workouts that will help you get faster and reach your goals!

How To Write A Swim Workout For Beginners

Perfect your stroke technique and maximize muscle engagement with these sculling drills!

Beginner Sculling Drills to Improve Your Feel for the Water

Registered Dietician and former swimmer Maggie Evans shares her tips tip help you fuel for optimal performance!

What Swimmers Should Eat Before, During & After Swimming

21-year-old Chris Nikic made history on November 7, 2020, becoming the first athlete with Down Syndrome to complete an Ironman. We  chatted with Chris and his coach, Dan Grieb, about what it was like to train for such a challenging race, and what’s in store for the future.

Chris Nikic | First Athlete with Down Syndrome to Finish Ironman

#1 dryland training app for swimmers.

- Personal training plans and workouts
- Instructional video content
- Analytics
- Wearable apps: Apple Watch, Android Wear, Fitbit, Garmin

MySwimPro

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