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- Опубліковано 5 лют 2025
- What's the biggest differences in technique between a 1:20 pace and a 2:00 pace for a 100 freestyle? Let's break down these two swims to find out!
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Fares Ksebati is the Co-Founder and CEO of MySwimPro. He is a 3x Individual U.S. Masters Swimming National Champion and Bosphorus Cross-Continental Swimmer. Fares is an American Swim Coaches Association Fellow and certified USA Triathlon coach. He is the author of Swim Like A Pro and loves helping swimmers reach their full potential. Follow him on social media @FaresKsebati! Contact for business inquiries: dan@myswimpro.com
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I only started swimming last Aug (Breaststroke only) then began the freestyle stroke 02 Feb this year and have reached 2:10 (Not allowed to dive at my pool). Considering I'm only 5'6" and 64 years old I am reasonably happy with that.
I wouldn't have been able to swim a stroke of freestyle without your videos, so thanks for posting these excellent lessons.
Wow!!
I used to do what Nick did, dropping my arm thus elevate my head and upper back, making me tired and slow. I still pause after each lap to reflect how I felt about the lap and what went wrong in order to do the next lap with the notion in mind. I corrected a lot of technique and breathing mistakes this year. Every day at the pool I try to do more right than wrong. This seems to work to improve my front crawl.
Thanks!
Thanks for this video. I’m 69 and currently swimming a 1:30 pace on 2 minute interval for 100 yards in a 25 yd pool. I’m constantly working on getting my crawl stroke w/o a buoy to feel as efficient as when I swim with the buoy. I am making progress ever so slowly.
king
I'm a runner trying to swim... I can struggle to get a 3:05 freestyle and be completely exhausted afterwards :-) I had a swim coach last year for a triathlon who said my swimming was awful, but not hopeless! Lets see if I can get some of that balance in you're showing !
🤣🤣 it’s actually super funny how high he lifts his head out the water…when comparing his head lift to the little man on your t-shirt, it looks almost exactly the same!! Mixed messaging 😂.
Seriously, as a 2:08 swimmer, I your content very helpful, thanks.
Thank You! For your Nice hydrodynamics and motivational class!. Looking forward to put in practise.
🙌
Great and helpful adivce. I like to dive 16,75m (Poolsize) and sprint back taking breath only one time. Of course depending on your level you don't need to take a breath between the dive and the sprint, that fallow directly after. I'm aiming for a 100m sprint time below 1:10 min, beeing currently at 1:25 min. Your videos and comments help a lot.
100M free is now at a 1:04 and my 5x100 threshold time is now 1:29. I only swam competitively for 1 year in high school and as an adult getting back into it 15 years later this app has helped tremendously. Taking a break from freestyle to work on my IM performance. Would love to see a need for speed added for each other competitive stroke. Maybe even a threshold test for IM? Looking forward to testing 10X100s hopefully I can stay below a 1:35 pace!
That's incredible! Way to put in the work! Thanks for the feedback - I'll share it with the team :)
I can cruise at 1:45 but i think this video may help me get faster. The connection between the arms pushing down and lifting the chest and dropping the legs, increasing resistance was a key highlight in this video. I’m going to pay much closer attention to how my arms pull is effecting my upper body position and get that EVF!
Way to go on a deep dive of your own technique! Good luck and happy swimming :)
About 2:20/100m average on a 3km distance. Not doing short distance time trial.
I do not know if anyone commented this, but Nicks pace should be not even close to 2:00! Maybe for a sprint for 1 length (I guess this was it, filmed for 1 length, pretending that this is 2:00, but out of breath at the end), but in long run this should be around 3:00 pace. Just the dropped legs make it impossible to go under 2:30 for longer distances. I find it very misleading if youtube videos show a false picture about swimming form and pace.
IKR I was like no way
I was thinking the same, I consider myself beginner-intermediate, but my form looks better than the beginner here and I swim a 2min 100m. I suspect you're right and they just did a single 100m and then called it a day, I would like to see him at the 800m mark and see how that pace is going then.
my body position in the water is quite ok. i dont think much down with my legs. also my head is looking down. i have no problem breathing and i dont lift my head much. what i am totally missing is that pull phase. i simply never learned that. so ill have to try that EVF next time im in a pool. i basically just rotate my arm pretty much fully extended backwards. with your explanation its very logical, that this is not optimal AT ALL. so thanks for your effort you put into this video. hopefully i can translate that into my swimming.
Really useful tip about doing 1:30/100m. That's exactly my objective, to go that quick for 1k. Last summer I got down to 15'33" for 1k (long course) and 5'50" for 400m. I am building back up to that pace this summer, but I've been focussing on longer swims and trying to maintain the pace rather than going faster and then repeating the rep. Only question- if I'm doing 1'20" to 1'25" for 100m, what's the rest time before the next set? I try to go on 1'45"- is that giving me too long to get my breath back?
As for my 100m time: in 1984 I went 59.98. Today, if I can get down to 1'12" I'm happy
to build long distance endurance, you want to be able to swim your goal pace on little rest (because in a race, you don't get rest). so, if you want to swim 1:20/100, aim to have about 15-20 seconds rest consistently over 5-10 100's. Once you can achieve your goal time with 5 x100, start going up. I like to call those sets benchmarks. biggest key - when you are tired, remember to swim perfect.
Seeing the kick off the wall, I can’t get my arms above my ears. My shoulders are really tight. Is the any hope of swimming faster than 2:15?
My 100m time was sub 1 min when younger. Currently I do triathlon and manage to do 1:36 per 100m when swimming 3800 meters. Struggling to go faster, but I think I need to do more strength exercises to develop more power. Did a 1:01 on my last (which was 3856 m), but want to be able to do
I'm a 62 year old....moderately athletic....and I swim because of joint issues. A woman in the pool said I should compete in my age group. How long would you reasonable suggest I train that I could get into the 1:00 minute range for a 100. I looked up the senior records and what people at a national level swim at and it was in the 1:00 to 1:05 range. That's where I want to be. How long would that take?
I'm 1:50 /100 in a 25m pool on a 2:15 interval at medium-high effort with touch turns. After about 1km I start to tire and gradually drop pace closer to 2:00. Really struggling to get faster. I feel like my body position and stroke are good, and I can feel my heels at the surface when kicking. Not sure if I just need to build more strength to increase my stroke rate, or if my EVF is garbage. Will go and get myself a pull buoy to see if it feels different -- maybe my hips are sinking without me realizing or I'm not connecting properly with my core.
Could you join a club at the pool? Plenty of feedback and motivation from the coach leads to improvement.
@@davidpengilly400 Good call, I asked at the pool and they said there's an adult swim squad. I can just join in any of their timetabled sessions for a structured group workout and guidance from a swim coach.
@12:40
Excellent!!! I’m going back to the pool today
Swimming downhill was great help for me
I am from Merida, Yucatan, Mexico. My best 100 m is 1:15. I swim 3 times a week in a 25 m pool 4+ km. My avearge pace is 1:33/100 mts with props, 20 - 25% with fins.
I've found a good drill for body position is a paddle drill. You put a hand paddle on your forehead and try to keep it on your head while swimming. Start with 4x25 kick with hands at side with fins, then 2x50 with fins swimming freestyle, and then a 100 without fins...all the while with the paddle on your head. It can be frustrating at first, then once you get it and figure it out it's easier....and your body position and times improves. I've heard to imagine trying to reach around a barrel in front of you, also, to help with the EVF.
This is an awesome drill for keeping everything in line and for improving the breath.
Hello Fares and thank for the video
One question:
Do we need to count the stroke that we take?
I am on 1.37 for 100
When i saw video of top swimmer, i see they are doing the same amount of stroke in a 100 metre pool go and back
Thank you
There is something wrong here. This Nick guy swims like a six year old and yet you are saying his rate is 2.00/100m... right... 2:00/100m is quite descent for open water and sure as hell doesn't look like this...
And the 1.15.... do you count the dive and the kick? I mean, we are not talking about sprinting, are we?
For sure there is something wrong here...
At 1:22 he says push off freestyle 25 for Nick - that means an all out sprint.
At 5:09 he says that it is a cruise for Nick as well - that means long distance swim
For sure Nick looks like being capable of 2:45-3:00 pace in long run at best (anything more than 200m)
As a long time runner transition to triathlons I spotted one big difference: both of those paces are faster than I am!😂
Today, I set a new best 120 lengths in a 25m pool in an hour, so bang on 2:00 pace.
Been swimming for 8 months now
Let's see how much more I can improve
Keep up the hard work! Here's a secret to your next leaps and bounds for improvement: ua-cam.com/video/YZpW7bIywjk/v-deo.html
Top master class!
My best 100m freestyle is 1:07.63 is this good for a 15 year old?
Good is relative. Lookup state/national qualifying times for your location
I literally dip in and out of swimming. 25m pool with Form goggles. i swim first 25m 1:30 then 1:37! And settle at 1:45 by 10 lengths ... really frustrating. Clearly technical issues
I'm struggling to do 900 m in 15 minutes. Competitions are mostly based on that time: swim as many meters as you can. I reached 850 in my last competitive event and I was very disappointed. It's so hard to put 50 meters more in that time. So I'm working hard at the moment
Hello Fares!
I’ve been swimming free style for almost 3 months but my legs are quite and I cannot get them higher. It is always such a struggle and I get exhausted especially when I do legs drills without swimming feet’s. Any recommendations from you are appreciated mate:)
I learnt swimminb last year for a month. And then no swimming after that till this summer. I have only swam for 1 week now but I can't seem to swim faster than 4/100m ?? This is really really slow. What's going on?
coach fares : what about the hip rotation?
my best 100 is so far 1:41, but have worked really hard at streamline and have done the drills to focus on hand entry…. any suggestions????
If you have the app try the advance technique bootcamp freestyle training plan. Good drills for this are the 6 kick switch, bow and arrow, and single arm freestyle.
Hi huge fan. I heard a question on youtube on what is my times for swimming freestyle. My 100 meters is 2.03.56 good time. working on my speed and it's all because of your vedios. I want to say thank you for doing your vedios and your time to help us imporve. From Daniel Carvalho.
So glad to hear you're improving and having fun! Keep up the great work, Daniel :)
How do I increase my butterfly tempo 20:35
work those dolphin kicks. 12x25 dolphin kicks #1-4 dolphin kick on your side focusing on snapping up on the kick, #5-8 dolphin kick on your side focusing on the snapping down on the kick, #9-12 dolphin kick on stomach focus on fast tempt. remember dolphin kick begins with your heart - because we LOVE butterfly!
2:01 best 100m time in 50 Meter pool. 1:39 best 100 yd time in 25 yard pool. I am 70 and never had stroke training until I was 60.
Joining from Nigeria 🇳🇬🇳🇬🇳🇬
fantastic video
Thanks for the visit! Happy swimming :)
I’m actually more surprised the fact he can still hit 2:00/100m with such a poor form.
My elbow seems to be pushed back as I am entering the water kind of like the water is pushing my elbow as I try to do the catch and glide and after a mile my elbows start to hurt. Any tips
Imagine reaching over a barrel. Otherwise some drills - zipper drill (your thumb is the zipper tag and zip up your side), sharkfin drill (pause with your elbow up like a shark for 6 kicks on each stroke). The double shark fin drill also is good - a sharkfin when your hand is at waist and just prior to enter the water....6 kicks on each sharkfin. It helps a lot with balance but also helps you drive your hand down with your elbow up for the EVF. One last tip - hand enters the water finger tips first (piano fingers) and not stop hands (palm forward) - finger tips should point to the bottom of the pool thru the power phase of your stroke. Happy swimming.
@@utopicconfections5257 this is awesome
Do you know the shallow end and deep end of this pool?
Is three meters the shallow end of the pool?
Ten feet is the shallow end of this pool.
What is the deep end of this pool?
100m free pb is 1:06 but that was years ago I haven't competed in a while but still swim and can consistently do 100 free on 1:30 for reps
My best time for 100m is 1:04 and my best time for 100y is 55
I can't do butterfly stroke how to improve make a video
Check out this video! ua-cam.com/video/EU7Hyo_oy2k/v-deo.html
I hopefully will
My best is 1:34 but these days it’s far slower. This was cruising. I have always found that if I try to swim fast I go slower
It's a challenge balancing speed with technique! My favorite way to measure efficiency is to count my strokes, in a 50 add it to the time it takes me to swim a 50, and try to get the lowest number :)
My official 100m free is 1:21, but it’s a few months old. Now that Ramadan is over, I think I can get really close to 30 seconds on the 50, maybe less, which translates to about 1:10 or less on the 100.
Mine is 1:25 looking forward to dropping the time until Olympics
My pb for 100m free is 1:05 from 6-7 years ago. I currently do 10x100 of 1:45 at a 1:30 pace so 15s rest.
8th grade and I go 102 in 100y
Need for speed sessions are the worst. Going at 38 to 40s for the 50s is always so painful
Today, I did 100m in a 25m pool in 2:15
Recently my best 100 pace has been 2:18, but that's doing 50 yd intervals, which means it would probably take me 2:30+ to actually swim 100 yds. Believe it or not, this is actually a significant improvement over the past few months of doing exactly what is suggested here: doing shorter, faster intervals to learn how it feels to go faster. My goal is modest - I just want to be able to do 550 yds in under 10:00, but it feels like I'll never get there. Going to work at the pull some more and get some video because I must have a horrible streamline position. Interesting perspective though. I have never looked at my abysmally slow pace as an "opportunity" to improve... 😎
What's a pool "booey"??? New swimmer right here
I can swim about a 1:10 per 100m but usually pace about a 1:25
I used to be able to go 25 seconds on 50 free and 55.57 on 100 free
I’m working on getting back up to those levels I’m at about a 1:02 on the 100 without a proper diving block.
I’m ten lbs lighter than I was when I set my previous bests so it’s easier to go faster. But my technique and breathing pattern was better in the past. I’m shooting for a sub 50 second 100Free in 2 years
Keep focusing on that technique! You've got this!
Today ive measured my 100meters cruise mode - 2 minutes. Started to swim 6 months ago, 29 y/o.
56.0 LCM best time
From the Philippines my 100 meter is 2:20 😭
all this yappin when i just wanted an overlap vid
My 100 free time is a 50 flat
I was 55.5 in yards when I was swimming so that’s like 1:00
My best pace is 1:24 in 100 Freestyle.
my time is 1:19
1.17
mine 1:29
My best time on 100m front crawl, 4 x25 m swiming pool. My time is 1.20.75. Is it good for an amateur?
According to US masters swimming the average 100m pace is 2 minutes so Id say its pretty good.
@@cotefacekillahsounds slow average to me
Would have thought about 1:55 average
1’20”
my best 100 meter time is 54
I am in 11-12 division and i got 1:13 100 m free
You’re focusing too much in this video in being likeable instead of giving the facts. A lot of time here could be cut
Here some facts: shut up, better for you and all of us
My granddaughter 15 years old. 1 minute in 100m freestyle.
23 years ago at the age of 13 I also could do that. All about how much time you spend in the water with a coach
@@ericb7937cap
I saw a person once, swim 100m in 59.9 seconds! That’s faster than her…
50m pool -100 free best 1,40
I checked MySwimPro records and it is 1,34
Really love your Pretty barbie hands :) the key word is :P ace!
i swim 100meters free 1.10