20-Second Drop: Watch This Triathlete's Insane Swim Improvement!

00:00 Introduction
00:26 Head position
01:29 Timing/Front Quadrant
02:32 Catch/Pull Pattern
04:28 5 Core Principles
04:57 What next?
Grab our 5 Core Principles training inside our membership:
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Work with me to improve your technique with stroke analysis on the Skillest app:
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[@leonponce8437]

Technique is so much more important in swimming than in other disciplines of triathlon! Your videos show how impactful even minor changes can be.

[@ln5747]

Catch really is everything. Few swimmers in my club growing up who had seemingly trash strokes above water went to the Olympics - they were i guess just doing everything right under the water.

[@muriloafurtado]

This was a super nice video comparison, I wish all coaches had such a detailed approach.

[@franciscogerardohernandezr4788]

No wonder USA has a massive advantage in swimming competitions, this is another example of a bold scientific approach to improve all areas of swimming technique and body position.

[@Zumaray]

Did you mean Australia??@@franciscogerardohernandezr4788

[@Pragmaticalised]

Having this footage seems so helpful in understanding what you're doing. I think seeing it for yourself makes the learning process better. Great job!

[@Yowzoe]

Super valuable, concise, relatable teaching video… Thank you so much. I've been swimming one month now, and am focusing on technique above all :-)

[@MrJosephmasters]

So many pointers from watching you critiwue others that I can think about for myself. Thank you!

[@gabscar1]

Great video. I know the day will come when I look forward to swimming!

[@heidiwitherspoon485]

Great explanations.

[@howsth1s]

This was really well done. I learned a lot. Thank you.

[@Skillest]

That's so good Brenton!

[@papermate8773]

This is great thank you.

[@rogerstarz]

I watched lots of videos where they just show an athlete swimming perfectly, but as an amateur I had no idea what to focus on, this one was great! I need to work on hands motion

[@julianlandeau]

you can really see the difference in body position, it has stopped that snaking from side to side that was in the first swim. feet are naturally higher. hands are much closer to centre line and front arm glides out further in front causing less drag. Big improvement smother swim.

[@brandenesterhuizen4955]

Great video!

[@patrickdo725]

Amazing! 👏🏻👏🏻👏🏻

[@handmaiden4yah]

Thank you.

[@josephzhang1797]

sincerely thanks！ at 2:10, would it be recommended, when I breath towards to my left, while right arm still reaching towards? Only after my face re-immerse into water, I quickly pull my right arm to my leg? Would by doing this create any advantage/disadvantage to improve my speed?

[@Zumaray]

Look how much less turbulence in the water too!

[@sonitasv]

That's amazing I've improved my swim as well thanks to my coach 🏊

[@technoracko]

Good improvement

[@tureencahill]

Change to brighter more vibrant colours is the key.

[@theswimclub8582]

Great work in improving his catch ... recovery could also improve

[@JorgeRzezak]

Hi Brenton, another great analysis that is worth watching to improve swimming. I'm in a limit pace of 1:38 per 100mts keeping it for 500mts. I'm 60 and I do not know what is the limit I could reach but I guess I still has some room for improvement. May I film myself and send you a video for your analysis? I'd like to improve to get 500mts under 8 min and besides the turn and underwater that I need to improve, I'd like to improve my catch, glide and probably my breathing as well.

[@EffortlessSwimming]

Yes you can send it via the Skillest app (see description of this video)

[@tomkwan9228]

hi Jorge, you are very fast with 1:38 for 500m as 60 man. and im 54, only 210. i am trying to improve freestyle on triathlon swim section...

[@JorgeRzezak]

@@tomkwan9228 Thanks Tom, I'm doing my best and challenging myself all the time as you do. The style is crucial, the glide, the catch, the flip, training hard will improve your time very fast. I'll try to film myself through my friends and send my video for Brenton's analysis.

[@kalveend]

You are necessarily a former elite swimmer, I mean when you were young. Those times are top class level for for age.

[@karlbowskill4038]

Hi Brendan, how long would you typically expect this turn around to happen?

[@robohippy]

I would say his head is still a bit high. For the finish of his stroke, That last little whip with the wrist before you start your recover can make at least one less stroke per length in a 25 yard pool. I compare it to being in the sand box with a pile of sand in front of you, and a hole a meter or two behind you. For a proper finish, you want to toss that handfull of sand into that hole behind you. I would have to watch him swim a couple of laps to be sure. The before film he appears to be breathing on a 2, 2, 3 pattern. It appeared that he was more every other arm stroke on the after film. With the male elite swimmers, they pretty much all swim gallop style, and breath on every other arm stroke. Some of the women swim gallop style, some don't. One advantage of breathing every other stroke is you stay very well oxygenated. If you start running low on air, you have a huge problem getting that debt back. As for his arms being in the front quadrant, well, you do not want the windmill style where the arms are opposite each other like back stroke. You did one a while back where the swimmer was doing that. It works for the 50 meter sprint, but not for distance. Watch a video of Sung Yang, or Katie Ledecky. You did an analysis of a swimmer who was using the gallop style, and commented about how he 'almost had the one arm in the front quadrant'. It is not an even cadence arm stroke, which is why one arm is barely in the front quadrant, while the other clearly is. The breathing side arm is the 1 stroke, and the non breathing arm is the 2 stroke. The breathing side arm does extend and pause slightly before the next cycle starts. The swimmer also does porpoise slightly when using this method. Supposedly that adds a bit to the stroke. Not positive, but I think the reason this stroke is more efficient, is that instead of getting a constant steady speed/glide for each arm, you get one more 'normal' cycle, and the other cycle with the quick 1, 2, has less of a glide cycle so your speed is a bit more constant for that cycle. This style is some times called 'hybrid' style, which is for those that think that the lower body drives the upper body rotation, and they say there is hip driven and shoulder driven freestyle.

[@robgroves7424]

You can see who's not comfortable in water n who is..its about been relaxed in the environment..total immersion swimming 4 long open water

[@haczabim]

ow long did it take him to do these changes?

[@bjbrunetti]

I do all this but still slow AF

[@33Jenesis]

You may want to check your rhythm. If you swim in a long reach and more languid free style, try doing higher stroke rate with minimum kick to see if you can go faster and less tiring.

[@JackMott]

a friend had to become a good swimmer and his one simple trick was: 9 swims a week for a year and a half

[@dbo4506]

@@JackMott😂😂😂

[@brucejohnston6184]

​@@JackMott it's the rhythm that's important "into the pool every 24 hours"

[@user-wm3rh8ne9k]

Do you push your hand all the way through to the hip? I am trying to pay attention to that because when I forget I tend to have a shortish stroke and lose a lot of power in that way. A good drill for this is pushing until you actually touch your thigh w/ your thumb before you pull your hand out of the water. And also, playing "swimming golf" in the pool: do one lap, count the number of strokes and work on that glide catch and push until you can do one stroke less (or several) per lap. Then try to keep the same number of strokes, but turn your arms in a faster rythm (and put some more power into your kick). Speed should follow. Happy swimming !

[@stijndeklerk]

..that those small changes made 20sec/100mtrs difference..wow

[@MrRecica]

I'm around 2:05. This improvement would be huge!!!

[@marcinnowosielski1659]

I’m wondering od this pace is achieved on 25m od 50m pool? I can see that my pace is much better on shorter pool.

[@Nouto]

Bro when I saw the thumbnail I was like: “wait 2:05 to 1:45 on a 200free LCM? Impossible.” And then he started talking about it being just a 100 lol

[@irinixrisanthou170]

I think that breathing from both sides and more stretching exercises would give him more alignment and comfort in the future

[@joshpain349]

Perhaps Brenton doesn’t want to overwhelm him yet. Most people only breath to one side in open water… he is a triathlete remember.

[@irinixrisanthou170]

@@joshpain349 I, myself breath from the right side when racing , but I practice both sides all the time! If waves come from the right side ,I can race from the left side easier nonstop

[@adambrickley1119]

@@joshpain349 I get neck pain if i breath one side.

[@zzsql]

Check this out. I've been struggling for years to break 2 minutes on 100 meters. Awful, I know but after watching these videos and getting some 5mm neoprene shorts, I dropped to 1m 33s today, fist time ever. You can do it!

[@dbo4506]

Neoprene shorts for someone that can’t keep their hips are can easily take 15sec per 100 off their time. A good tool to help. But don’t swim in them all the time. They are not a true reflection of your progress

[@LegendJeff]

Amazing improvement and analysis! Quick math check, if his aerobic threshold is 1:45/100m how is he achieving a 31 min 1/2 IM swim? I calculate almost 34 mins at that pace for the 1.2mi swim. 31 mins would be more like 1:36/100m. Is he able to go faster in the race due to adrenaline?

[@blainj2]

Aerob threshold is low intensity meaning he could swim at 1:45 for a very long time if he needed to. The 1/2 IM was most likely swam at a higher intensity so a faster pace.

[@LegendJeff]

@@blainj2 ok thank you I didn’t realize what aerobic threshold meant

[@kakman1958]

Good chance he's also wearing a wetsuit in the race.

[@Alex-kr7zr]

​@@kakman1958 A good (and even a mediocre) wetsuit makes you at least 10-15s/100m faster, especially when you are not an elite swimmer with perfect body position.

[@kakman1958]

@@Alex-kr7zr Yes, that was my point. It's how he could swim a HIM 'faster' than his pool times suggest.

[@nancytripp2024]

Position, Pace, Persistent...

[@teniaw6002]

I don’t know how to get my hips higher..and I try to look straight down as well as not hold my breath.

[@salihkulavuz7389]

Please add to Turkish subtitles 🌻

[@everaldoalmeida4924]

muito bom 🎬📺📉

[@erdinctuncel5457]

brenton.. from the side wiev of the athlete.. doesnt his right elbow sink.?

[@baohoangz7379]

Yes, his elbow is still sinking, he hasnt fix it yet. But the most valuable and easiest change he can make right now is lift his butt to the surface.

[@reliefpfeiler]

Sweet! First attempt: Bet my PB by 30 Seconds swimming 1km. I'm still at 20:20, but I see there's improvement and how it can be done. Thanks!

[@EXPLORADVEN]

❤️❤️❤️🏊🏊🏊❤️❤️❤️

[@hotellucija]

Now do tell how to get under 1m per 100m

[@BigDickMark]

I wish I could break 2:20, anything sub 2:00 let alone 1:45, seems so unachiveable.

[@logohigh1]

He’s kicking x3 as well ….??!

[@dbo4506]

No he’s not. It’s clear from the above water shot his kicking is almost identical

[@westerling8436]

​@@dbo4506wrong

[@kevinvanleusden1462]

This is no proof that technique improved his results. How do you correct for improved stamina?

[@EffortlessSwimming]

His 100 PB improved as well to 1:27

[@kevinvanleusden1462]

Or power

[@Momtomany1971]

Better technique = less effort = you can go farther For longer distance, you just need to make longer swims combined with some interval training (faster/stronger swims that raise your heart rate) to build up aerobic endurance (stronger heart muscle) and increase your muscle strength. You want to feel fatigued and/or feel that muscle burn once in a while to see your stamina improve. The video demonstrates that technique improvement can make a drastic improvement in your average swim times. After you’ve mastered technique, any other improvement comes from consistency and hard work.

[@tureencahill]

Why is he called Z???

[@raulgalvan3295]

Great detail in the analysis, nevertheless still a mediocre performance that can be easily improved at such levels. Eager to watch another 10 second drop at same frequency.

[@ulfeliasson5413]

I can't learn freestyle stroke for the life of me :-)

[@adambrickley1119]

Try wit a snorkle and a pull bouy

[@ulfeliasson5413]

@@adambrickley1119 TThanks. Have tried. Didn't work. Maybe I am just too lazy. :-)

[@majeszczak]

sorry u literally changed sht xd i cant believe he swam with his hands like that, considering he was already a triathlete

[@khoastingable]

your arm still not straight at the end of pull phase.

[@NoNameAtAll2]

he got faster when he started wearing red RED MAKES FASTA

[@chrisdm1703]

The before video is more streamlined than the after video. The video after shows rhe leg sinking more and more kicks as well. Not really efficient

[@paul_s5043]

i do 59 sprinting a 100m, 1:18 at an anaerobic pace

[@rayflaherty3441]

Triathletes who don't do 2-beat kicks or bilateral breathing. Hmm...

[@naturalbornstoician2000]

But he still is kinda slow 😅

[@tureencahill]

maybe hes just got rid of his giant earth sized balls.

[@florianvialou3870]

Nice info, you're just overstating this guy's performance to sell your YT channel or are a fool.