(STILL) EXHAUSTED AFTER 100M? Try these 5 things 

First comment on RU-vid ever. I'm a relatively new triathlete and had sinky legs. 2 hour run, got it. 100m swim...heart rate 180. Fastest 100m was 2:08. Did literally ten minutes of drills from the things in this video; chest up, belly in, fewer kicks timed with the catch and my first 100m after was 1:44. That's 24 seconds in one session. Faster, easier, and HR was at least 30 beats lower. Revelation. THANK YOU!!

100? I’m exhausted at 25!

I go to gym for swimming only. 54 years old quit smoking after 35 years. Getting better slowly.

I learnt freestyle swimming a year and a half ago at the age of 36, it took me about 6 months to get to the point of being able to swim 500m non stop without having to stop in between. I find all these things very useful HOWEVER in my opinion no swimming coach ever adresses the one true thing that's preventing you from being able to swim freestyle: You can't pull yourself through the water enough! I think it's that simple. You don't have the muscles on your shoulders and back to be able to pull yourself enough to be able to create enough speed to be able to float on the surface to be able to move through the water. You can learn how to kick properly, early vertical forearm, breathing, body position etc. but you still won't be able to pull yourself through the water. The only way to do that is by strenghtening your muscles in and out of the water. I think swimming coaches take this as self evident and don't address it. When I discovered the feeling of pulling water heavily with my arms it became clear that I can do no more than about 10 miserable pulls before being fully exhausted. After 1 and a half year of regular swimming the muscles on my arms, shoulders and neck visibly changed (some feel like steel!) and now I can swim freestyle forever even with a poor technique. Your arms, shoulders and upper back should hurt while you're learning how to swim freestyle, otherwise you'll never succeed. There's no easy way of learning this, only if you can endure some pain. For beginners there's no such thing as effortless swimming guys, that part comes after you've gone through the pain. Cheers and love to every swimmer out there!

Excellent video. Thank you! Learning free style swimming at age 70 has been daunting but I haven't given up. I apply these tips little by little with lots of patience. The breathing was my big challenge and now I finally am feeling more at home in the water. I can swim 14 laps with breaks of back stroke swimming intermittently. I feel like a bird who learned how to fly!

It's important to remember: Your legs take up the most oxygen in swim by a significant amount. Kick will only provide around 10% of your speed. If you're getting tired at 50 or even 25, don't even worry about kicks. If you really need to work on kicks, just do it with a kickboard. It'll make your practice much more efficient. As you get better, then work on kicks.

I rarely comment on RU-vid videos, but I would like to thank you for your swimming tips. 2 weeks ago, I was struggling to swim more than 50 metres freestyle because I was getting out of breath. Yesterday, I comfortably swam 100m in under 2 minutes. Your technique made a huge difference in how relaxed and enjoyable my stroke has become. Cheers mate.

Exhaling through my nose has made a big difference! Thanks, I was tired after 15 meters originally. I can now complete the 25 meter length of the pool and I'm not exhausted. Getting easier every time I'm in the pool. Awesome videos, thanks very much! Cheers

The fact you go to the effort to provide these succinct videos for free is incredible! Thanks mate!

I just started freestyle .. it’s is a progression for me.. After learning how to properly breathe with my fins on, then w/o my fins learning how to keep my legs from dropping, then 15 meters, now at 25 meters..focusing many aspects of the high elbow stroke( my head, fingers first, the catch and pull) . So I’m sticking with it and am always excited I’ve gotten as far as I have. Yes, at first I was exhausted after the first weeks of finishing a 25 meter lap, but each day I’m less tired… more energized because of it being easier….I’m recently retired, 69 years old, and would love to show my 3 grandchildren not to fear the pool . Hang in there.. enjoy your progress!😉

Love watching the underwater, (and above water) strokes of a proper swimmer. Thanks for the tips.

One of the most helpful videos I’ve seen! Thank you so much!

This video was exactly what I needed. I am going to watch it again and give all the suggestions a try. Super helpful!! Thank you. 😁😁

I accidentally volunteered myself for the 200 free and I never done it before.. y’all wish me luck 😔

Thank you for this video! I’m still new to swimming and I struggle quite a bit with sinking legs. I will take all of your advices with me the next time I hit the pool 🏊‍♂️

I’m also exhausted after 25 meters BUT I’ve only had 2 lessons and I’m working on remembering technique , breathing etc, etc , determined to put it all together in time.

Dude. What a find. You explain things in a way i have not heard. I've only been swimming since September 2021 and have really been struggling. A lot of what you said adds up. Going to try and implement some of these... if i can remember them all while in the water.

This was great. Thanks so much for all the time and effort you put into the videos. Can’t wait to put these tips into practice.

Your suggestions help me a ton!!! Before I can only swim 25m, at the end of it, my heart was racing and my body was working hard to get air. Your video makes me realize that I have been kicking too hard. The moment I slow down in my kicking, I can swim further as I'm able to keep my heart rate low. I also constantly tell myself to relax. Today, I was able to swim 100m for the first time! That's a huge improvement in just one week!!! Thank you so much!

good tips, thank you, will try!

I've learned a few of these on my own with time - I had a very hard time w/ breathing - getting better. I appreciate this topic. Thanks.

Thank you! I watch your videos everyday and subscribed to your virtual clinic.

Glad I found this video since I was always wondering why I get tired after two lanes so quickly. I was exhaling from the mouth. Thanks a lot for the tips, I can't wait to try.

Thank you. Extremely well organised presentation of the issues. VERY much appreciated.

6 min into this video and I've already received more valuable advice than on any previous swimming technique video. Thanks.

Great tips! Cheers!

Brilliant video ! Always so insightful and concise.

brilliant advice, this guys videos covers so much on all levels.

Dude thank you so much! The nose thing and turning the kick level thing is so helpful! Thank you for making this video!

Thanks! Stoked to try some of these

Super helpful video, this is what I've been looking for. A lot of the "swim freestyle perfectly" videos out there are essentially "how to swim", not specific tips to improve if you know the basics already. Thank you so much!

Pause was the thing i was missing, balance improved a lot with pause. Thanks a lot man 🤗

Brilliant explanations!

I started triathlon 5months ago I have no coach but I always listen to this and Im improving 🤙🏼 first tri I joined swim was 32mins and then next was 30 and then 29 and my last was 27mins I manage to join 4 triathlon. Thanks to you 🤙🏼

Thank you, the details are well highlighted and explained.👍

Brilliant tips! thank you!

Brilliant presentation......even the accompanying ads are health related and excellent products...I tip my hat to you and will incorporate these lessons

The nose thing is a revelation to me. Thanks

Thanks for those tips. Kick with pause helped me to get rid of the drag with back legs and cut down the number of strokes by 4-5 per 25 metres.

Thanks man! Great video and content!

Excellent explanation, thank you!

notes for myself (Ignore): Don't overkick Good posture, tall proud posture, chest out, belly in, activated glutes, Lean on your chest, press into the water, only crown of head above the water

Doing my first 6x100 tomorrow…these are BRILLIANT tips…thank you!

Loved the skewer analogy in relation to body alignment, very helpful. Thanks.

This was so well put together. I am a runner trying to get over an injury so have decided to take up swimming in the view of possibly doing a triathlon. I can swim but have never learnt any technique whatsoever. When I freestyle in the pool I get overtaken by 80-year-old women doing breaststroke! The positive side is I burn a lot of calories and gain fitness! Thank you very much I'm going to subscribe to your channel.

After 3 years, I am still watching it and savouring it: Master Effortless your session on this topic is the best ever !

You are the best at teaching swimming on RU-vid, period

Thanks for the video, it really helped me! For future videos, I would like to see more of someone swimming with you speaking over the footage as I feel like that would help much more to understand the movements.

finally someone else also thought swimming "downhill" cannot really be related or applied into the water

Hi I can only keep one instruction in my head at a time so I am working through these slowly but the first tip has already made an enormous difference thank you.

Seriously good video, I'll give it a try asap, not expecting miracles but hopefully little things will make enough of a difference to a leg sinker. Thanks mate.

started with 0 expectations more like "oh i'll probably hear the classic, you dont exhale right, you keep your head outside the water etc." and it was really useful. Can't wait to practice these. Subscribed!

REALLY helpful, thanks 😊

Excellent video

bro your crawl stroke is CRUISINGGGG. I love it!

Great ideas. Thank you.

Very well explain.. This problem I face everytime waiting for summer to join my practice again with your tips thank 🙏💕you

Helped a ton!

Starting to see improvement because of this channel. Very useful tips, thank you.

Thanks for the advices!

Great video , thanks

I loved this video... thank you for the free content!

Great tips. Thanks a lot.

Great video!

Great tips!

This is so useful. I am a runner who wants to add a day of swimming to my training for cross training. I have never really done swimming for exercise so my technique is very inefficient. I can’t wait to try these tips.

What a brilliant video

Brilliant video :) Thank you.

A big thank you breathing through my nose helped me get through my workout. Thank you so much.

Thank you for this: really helpful advice!

This video is helpfull for every one ,,, thanks a lot, man ,,,

Thanks very much. Very good 😊

Very informative… Thank you.

Thanks so much for these tips. Aweseme! 👍👍👍

to sum up: 1. kick small, pause is ok 2. tighten core and butt, hand in the water (shoulder level) 3. wide shoulder catch 4. chest in the water 5. look straight to the side, head aligned with spine

Nice ring pull at 08:11, cheers...I'm in line with Kolt above, similar result..thx.

This is brilliant.

Hi, these are great videos. I can comfortable swim a couple of km but my breathing seems to be a big limiter on my pace. Have you got any progression on breathing technique or is it more likely to be down to fitness? (currently swimming 3 to 5k a week)

I love your channel... used to liv in beautiful Oz... wishing one day being back... anyway, can you do some video about the most ideal food before and after a session?

You videos clips are so good. Well done indeed.

Helped a lot!

Nice information

Thanks for advice

Very good tips.

I've seen on other channel videos (where they've analysed some elite swimmers smooth swimming footage) that they're doing the catch and kick on opposite sides, rather than the same side. What's the rationale behind having left side catch and left side kick together vs alternate sides? (Thanks.. great content)

Good tips 👍🏻

Great advice 👍🏻🤙🏻

honestly best online swim coach I have ever seen...

This is super helpful.

That’s the video I needed! Thank you :)

Hi there. 1st thing:Thank you for posting these videos for free. Much appreciated. 2nd: am still trying to not be tired after 50 or 100m. I use a 2 beat kick, breath bilaterally every 3 strokes, and avg 200 or 215 per 100. 1 spend 3 to 4 hrs a week on swimming since december. But my technique seems to break down when I try more than 100m non-stop. Or if I try to go faster. I am hoping that some of your tips will help. I love the section of this vid with the chap with that 2 beat kick. What I aspire to. :)

Nice videos with tips we don’t find anywhere else !

Thanks

Your videos prepared me to IronMan :) 2 months of practice with your tips and from being tired after 1 pool I was able to finish 3.8km in 1h 21mins. Awesome content of yours, thanks :)

we are on our day two of swimming lesson with my daughter...she will be competing a triathlon this summer...i downloaded your videos and hopefully it can help us...thanks a lot

I watch all of your videos and absolutely love them👍👌

Taking lots of notes 📝

Thank you. I am a beginner and have found your videos to be exceptional

I struggle with the turn of the head in the water/air intake because a mouthful of water does have you coughing a lot. Think i have a reasonable streamline/posture in the water. 3'00"/100m roughly 1700+ meters 3 times a week. getting very close to continuously swimming for 50 minutes. The more tips we all watch/learn the better we all will become.

Well Done!