How to Swim Distance Freestyle with Minimal Energy!

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[@SWIMVICE]

😎Want to swim faster and more efficiently? Start your journey today at swimvice.com/

[@judylearn7971]

I am an older swimmer (73). I do lap swim, also some open water swimming. I am not going for speed, but better efficiency, and a freestyle stroke that is more gentle on old shoulder joints (like lots of older swimmers, I have some arthritis in my shoulders). Would you consider doing a video for us oldsters who swim more for the joy of swimming, but are looking for sustainability vs. speed? Many thanks. Enjoy your videos immensely!!

[@SWIMVICE]

Hi Judy, Thank you for reaching out! I’m glad you’re enjoying the videos. Your focus on improving efficiency and gentleness in your freestyle stroke aligns perfectly with my coaching philosophy. My entire coaching approach is centered around swimming from your core and stabilizing from your center. This technique helps keep your shoulders light, fluid, and healthy. I’ve experienced an overuse shoulder injury myself from my competitive days, which was partly due to poor technique and the mindset of powering through the water. This has deeply influenced my coaching philosophy to ensure that others don’t face similar issues. The demo you see is an example of how keeping the shoulders light and relaxed can improve efficiency and comfort. All of this is detailed in my content and program. Additionally, I have an older video on the scapular plane that can also benefit your swimming. kzbin.info/www/bejne/l3a3nGWGf5KfZ9U While swimming is indeed low impact, improper movements can still aggravate pre-existing shoulder issues. My goal is to guide you through techniques that help you swim comfortably and sustainably for as long as you desire. I appreciate your feedback and will certainly consider creating content specifically for swimmers who prioritize joy and sustainability over speed. Thanks again for your support and for sharing your swimming journey! Best regards, Coach Mandy

[@TheSkite575]

Hi 65 yr old male just getting back into the pool after years off i swam in highschool swam freestyle and backstroke. My 1st day in today figuring I'll start slow only going 500 yards and working up to a mile. I swam my 500 in 10 minutes I was a bit winded but it felt great I feel my form is nice and I don't kick much. I'm a new subscriber Thanks Jesse

[@JorgeRzezak]

Your pace is equivalent of 1:18-:1:20 in 100mts, that is quite fast for a very advanced swimmer too and even sprinting with intervals of 20 or 30 secs. Keeping that speed is for an elite swimmer. Amazing!

[@SWIMVICE]

Yes, thank you! 🙏🏼 I’m grateful that my job allows me to consistently study the craft, which has helped tremendously in my own practice. I swam club year-round starting at 9 years old. However, even when I was burnt out around 17, I swam slower than I do now. My pace before, as a competitive swimmer, was 1:25 for distance, and I dealt with pain in my right shoulder and tendinitis in my right elbow. I can’t swim the way I used to, even if I tried. Thanks to dedicating my education to kinesiology, swim technique, and coaching over the years, I’ve been able to rebuild my stroke from the ground up-injury-free, faster, and, most importantly, more efficiently! This, compounded with consistent weight training five days a week, has made me stronger. Thank you for watching and for your feedback! Best, Coach Mandy

[@JorgeRzezak]

@@SWIMVICE Thank you for your story, it is very inspiring and interesting. I'm almost 62, my best pace in 500mts is about 1:35 per 100 mts when I'm very very very inspired, still not in the pace of an elite swimmer at my age. I try to improve my swimming strength and I'm swimming about 25km a week. I think I have to shorten my training and be focused more on technique, and especially kicking. I think I'm stressing my body too much and even though I feel very strong, sometimes I'm tired, and I believe that if I do less I can improve my speed. My body tells me sometimes to do less.

[@SWIMVICE]

@@JorgeRzezak Yes, I completely agree-you’re on the right path. Rest is essential. While many believe that more volume in swimming leads to better results, the truth is that focusing on form, compartmentalizing your training, and prioritizing recovery will yield greater benefits. Overtraining is indeed common in swimming, so proper rest is key. ✅

[@KansaiBoxer]

@@JorgeRzezak Hey! I never thought my training would go this way, but last year I got into training by heart rate. Now, I do an hour straight in Zone 2 after warmup on M-T-W. Then, I take Thursday off. Friday, I do a Zone 5 session followed by the gym. Saturday and Sunday are off. It’s working pretty good. I never thought!

[@JorgeRzezak]

@@KansaiBoxer Hey too!, my English is not my mother tongue, and I do not know some terms you use. What is M-T-W? And regarding the zones, could be what the Garmin shows in the heart rate? BTW thanks for your feedback amigo!

[@Bloosee]

I find if I just swim smooth and easy I'll go a bit faster, this was shocking to me. Almost no kick and a really smooth arm entry and I'm moving fairly fast. I'm swimming 1:50 without working too hard.

[@peternguyen3732]

Great video! Thankyou..esp the side VIDEO shots...really helps me see that I'm DRAGGING my legs like there's no tomorrow.

[@SWIMVICE]

Absolutely, body alignment is key above all else!

[@JimsonSulit]

Thank you for this! Loved the explanation and the angled shots of the swim, It made me see the possible things that I might be doing wrong!

[@evelyn28able]

That makes sense. It's just like running, you have to run slow to get faster.

[@stevep4236]

Thank you for this! Really helpful especially the side angle shots.

[@johniegoh3690]

Wow one min for 100 m . What a dream for me .

[@UW-SP]

Yds vs Meters🤯 pools in UK are meters So your 1m:12 pace for 100yds is about 1m:18 pace for 100mtrs Thanks for video

[@checka1963]

For long distance sustainability work on better balance, being more relaxed in your body and focus on power generation from the core over arm pull and kick.

[@RunPJs]

I would imagine that takes a huge amount of core strength, flexibility and balance to hold that position and pace? I used to swim 1:50 by pulling very hard and letting my legs sink. However, I can now swim 1:50 by gently pulling through the water but focussing more in engaging my core and trying to balance better. I am also stronger and more flexible after 2 years of Power Yoga. However, I find it very hard to hold the position.

[@macalad1972]

Yes doesn’t mention how you must learn to engage the core to get the legs up which takes ages to learn.

[@kruathaicookeryschool6872]

Amaizing techniques. thnk you so much. 🙏🙏

[@gybx4094]

Basically, look at Katie Ledecky's slow motion underwater videos. Don't forget the early vertical forearm. It all works.

[@joeekaps5840]

You look so relaxed and smooth, plus you're getting good distance per strokes. When you set up the catch, are you pulling forcefully or just at half force?

[@krazyjnva2up2down55]

When I pull it's light until the pull is like halfway down the bodyline... Thats were it's like a push off into a high elbow back to streamline, repeat on the opposite arm.

[@jogmas12]

I’m 65 and my go to stroke for swimming on my belly is the head above water breast stroke, it’s a super slow stroke

[@lesliebattle6151]

I need this desperately

[@99cya]

that first scene was 1:12 for 100 yards? damn thats fast and i swear, thats what i see myself when swimming. but im far fom that. funnily i dont do any of these major mistakes. hopefully i can soon find out what my mistakes are. when i look at my swim times, sometimes i can average 1:40 for 100m but mostly its around 2:00. only training for a couple weeks tho, its still early.

[@goldeneyejunior7425]

Thanks for the tip

[@mstreamm]

Should that chart include your wingspan, not height?

[@SWIMVICE]

I use height because, for most people, it’s roughly equivalent to their wingspan, making the margin of error low. However, you can definitely measure your wingspan if you prefer.

[@33Jenesis]

When i was competing with the swimmer in the next lane (she didn’t know i was pacing her), sometimes i felt tense from wanting to go faster. I had to remind myself that swimming is more efficient when done slower in more measured pace. I still rest a bit after each lap but i managed to cut down 15 minutes swimming the same distance (1600 meters) from each lap session. It meant I swam faster (more efficient) and took shorter rest break.

[@SWIMVICE]

Yes, a slower tempo doesn’t mean swimming slowly-it simply means being more efficient at your current skill level. Well done!

[@douglasbell8408]

Should i do flip turns on my distance sets? Thanks for your great videos.

[@SWIMVICE]

If you’re training for open water or a triathlon, I wouldn’t recommend it, as it can skew your numbers. I demonstrated an open turn after the flip turn to eliminate any biased speeds. Doing an open turn keeps the swim more realistic since I start my stroke right at the flags for accurate calculations. Whether or not you do a long underwater depends on your goals for distance sets. If you only swim or compete in pool events, then yes, absolutely, it’s important. But if you’re training for open water or triathlons with no walls, then no, you don’t need to. It’s really a matter of preference-as long as you know your exact distance per length, it doesn’t matter. -Coach Mandy

[@douglasbell8408]

​@@SWIMVICEthanks!

[@GM-lq7sw]

The theory is very simple..

[@hartsa8840]

Nice form! I think this has to be 25yards pool so this is pace for 77,25meters and it looks like that. 1.12 /100m would be very competitive pace for that.

[@SWIMVICE]

Correct it’s 25 yards. This is my pace for distance not sprint 👍🏼

[@paulc9848]

Very confusing I was like no way your swimmimb 1.12 per 100m ...so what is your 100m pace about 1.35 ?

[@SWIMVICE]

@paulc9848 No, my 100m time would be around 1:18-1:19 because I swim with a stroke count of 37-38 SPL factoring a 5m push off.

[@paulc9848]

No worries all good in video it looks nowhere near that I'm not saying it isn't but I agree with the message of the video either way...I swim faster when relaxed and loose

[@SWIMVICE]

I completely understand how it can look that way. However, I time these videos so viewers can clearly see how long it actually takes. My body and movements are relaxed, which might make it seem like I’m swimming slower, but in reality, I’m moving at a solid pace. This video is particularly important because it addresses the misconception that powering through the water is the only path to speed. In reality, you can move at a very fast pace while minimizing movement. I appreciate the dialogue and thank you for the support! -Coach Mandy

[@vivek84]

What should my breathing pattern be? I am currently breathing every 2 strokes. I do go to the other side every 8 or 10 strokes but I have to breath every two or I feel like I get exhausted. What should be my breathing cadence ?

[@krazyjnva2up2down55]

2 beat kick every two strokes breathing on same side every time

[@daff1965]

Thank you for your video, I have been getting conflicting advice on high and low cadence. I tend you agree with you. Do you use this lower cadence strategy in open water too?

[@SWIMVICE]

I have a sweet spot tempo that I use for distance-it’s not too slow or too fast for my skill level. This pace allows me to sustain my swim over long periods without getting winded or breaking down. It’s also dependent on height, as my tempo is different from someone who is taller or shorter. All of this is outlined in my speed program. - Coach Mandy

[@daff1965]

Thanks Mandy, I’m going to stick with my lower cadence & try & keep reducing my stroke rate per distance

[@SWIMVICE]

Solid plan! 😎👍🏼

[@andys2856]

Is the pool yards or meters?

[@SWIMVICE]

This pool is in yards, but you can apply the same approach to a long course meter pool, which I’ve demonstrated before, where it’s 50 meters per length with only one 5-meter push-off. The equivalent pace is 1:18-1:19 per 100m.

[@vigneshbabuvignesh4032]

Mam how is your health

[@SWIMVICE]

Great!

[@ErnieSesameStreet]

If you use a clip on mic, the audio will be better

[@robohippy]

nn

[@opasthanaopas5969]

the more I try to swim faster, the slower I got

[@SWIMVICE]

This is what’s happening 😬👀☝🏽