How to Build Endurance and Swim Faster for Longer

[@3853981]

Wow, I’m so glad KZbin pop up this video. First time I watch one of your videos and by far one of the easiest videos to follow and understand. Great work with the demonstration. I will definitely check your channel. Happy new year!

[@frehlingswim]

Thank you! I am so glad it helped. Welcome to the channel! Happy New Year.

[@KT-zx9jr]

Always exceptional.....always A++++, always very detailed......Always professional.... Great work great Kaitlin and thank you!!

[@frehlingswim]

Thanks KT! Always appreciate your kind feedback. How's training going through the holidays??

[@KT-zx9jr]

@@frehlingswim Tres bon!!! The workouts have been excellent!! Swimming twice this weekend. A fellow I use to train years ago was n town late last week so we did some great pad work on Friday!! Lots of striking drills and great cardio and conditioning. Also, weights were great too!! How about you? How were your workouts, did you stay disciplined and train? Hope you are feeling well....

[@frehlingswim]

That's great! What an awesome way to spend time with your friend. I'm glad you're cranking through your training over the holidays. My workouts have been great. Thank you for asking. I'm flying home to visit my family in Florida today and my sister is training for a half marathon... so I'm going to run with her all week! From swimmer to runner, haha!

[@KT-zx9jr]

@@frehlingswim That's great!! I wish I could go for a long run Kaitlin!! My left knee, middle to outside, is bone on bone. 90ish percent of the time, 0 pain, but if I ran straight ahead for 50 meters or so, I start to limp. The ortho says the xray looks terrible but given the pain is super low, no replacement quite yet!! Have an awesome trip and run!! Good luck and be safe.

[@Artvandley]

Thanks for this great video. Should the yardage remain the same and effort should be made to just sprint faster or should number of sprint sets also be increased to improve speed?

[@frehlingswim]

Great question! It sounds like you want to build both speed and endurance, am I reading that correctly? If that's the case, I would recommend a 10% weekly yardage increase for 6 weeks AND you can include a speed set(80-100% effort) and endurance set(60-80% effort) in most of your training sessions. Hope this helps!

[@heruhendrajito48]

Great video ❤❤❤😍🔥

[@frehlingswim]

I’m so glad you liked it!

[@or9481]

Appreciate the overview.

[@RussellRul]

Beautiful Kaitlin. Thank you for interesting training 🔥

[@frehlingswim]

Glad you enjoyed it!

[@vansavant822]

Nice work, Coach!!! Great video. Later gator vs

[@frehlingswim]

Thank you Van! Happy New Year!

[@anticitizen1386]

I always feel like I'm going nowhere when I overkick drill. Also, I can only handle the restricted breathing above 3 breaths if I pull the set. I swim 3x/week totaling 12,000 yards so I don't think swimming more is going to help me. Thanks for your video. It has great content and presentation.

[@frehlingswim]

12K yards is an AWESOME weekly baseline. For overkick drill, it's ok if you aren't moving quick through the water. The goal of the drill is to fire up your core and legs, so they are the dominant part of the drill. The slower arms will allow you to feel more control in your tempo. It's a great prep for speed work. When it comes to restricted breathing, pulling is great! You could also try lowering your effort level down to 40-60% without a pull buoy to see if that helps you hold a 5+ breathing pattern with a soft/light kick. Thanks for the feedback! Let me know how training goes.

[@robohippy]

As far as the breathing goes, I tried for years to breathe on every 3rd arm stroke with freestyle. I was never able to get beyond 100 yards without gasping for air. I now swim the gallop style. It was made for me. My guess is that I just burn more O2 than most others. With back stroke, I breathe with every arm pull. I have tried slowing stroke rate down and up, and the results are the same, have to breathe on every arm pull....

[@frehlingswim]

It's great that you found what works for you!

[@robohippy]

Among my efforts were many lengths and laps, mostly with descending breath counts. Every other arm stroke, every 3rd, 4th, till I got the length of my 25 yard pool. Same results, If I was doing laps, never past 100 yards without gasping. If I swam one length with no breaths, I would have to stop and catch up. I did swim the length of a 50 yard pool in one breath when young. I might be able to do that still in my short course pool, but hard to say. Don't want to do the black out thing.... Besides, the life guards would get nervous.... Every body is different.

[@frehlingswim]

Every body is absolutely different! You could try doing the breath control training for one set only within your training session, with extended rest. 6 X 50s breathing every 4th stroke with an extra 30 seconds to 1 minute rest. If breath control training isn't for you I absolutely understand, happy swimming and happy new year!

[@javiercarbonell622]

Im training for my First ironman 70.3 in march 2nd. I Can swim without much effort the requiered Distance but Can’t add Speed my pace right now is 2.29/100m and been struggling to improve without success

[@frehlingswim]

First 70.3. That is awesome!! What have you tried so far to improve your speed? It sounds like you have the endurance piece to the puzzle nailed down(especially with your intense cross training). I'll give you some recommendations to help lower your 100m pace based off what you've tried so far.

[@javiercarbonell622]

@ thanks coach!! Actually 2 Days of the week I do intervals 100m 50m and 200m depending on the day usually taking 10-30 sec rest between

[@frehlingswim]

Ok awesome!! Try moving the interval out to 2-3 minutes rest for some of the 50s, 5-6 minutes for the 100s so you can ramp up the intensity to full blast. 10-30 seconds rest is great when you're trying to hold pace, but not enough for full sprint/speed work. A few weeks of that should make a difference for your overall 100m pace.

[@javiercarbonell622]

@@frehlingswim thanks Kaitlin and happy new year to you Blessings

[@shaukah9173]

I just cant swim anymore after my Surgery i am only a 10m swimmer left , start panting exactly after i reach 10.01m 😢. Not sure what to do here. I tried to race freestyle with a teenager, hes been beating me consistently for a week now 😢

[@frehlingswim]

Coming back after surgery is tough. Try starting back up with the fundamentals to build your strength and technique back, then you can go into a conservative yardage build. It will take time to come back, but stay consistent and it will come back. Wishing you a speedy recovery!! Here's a video reminder of the fundamentals. Make sure you nail these down, then build up from there. kzbin.info/www/bejne/jXLUdZWMp8aVe6c

[@shaukah9173]

@frehlingswim Many Thanks, Stay Blessed and Happy New Year Team.

[@frehlingswim]

Happy new year!!

[@andrzejsikoraPolska]

Ja pływam krótkie dystanse z dużą intensywnością. 😅

[@frehlingswim]

To świetnie! Jezeli kiedykolwiek chcesz skupić się na wytrzymałości, możesz dodać kilka dluzszych serii o wysilku wynoszacym 60-80% na koniec sesji treningowych.