How To Swim Perfect Freestyle in 7 DAYS (Day By Day Breakdown)

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Want to learn how to swim perfect freestyle in just 7 days? This day-by-day freestyle plan fixes the right things in the right order, so you can swim faster and more efficiently without just adding more laps.
In this video, we break down freestyle technique day by day, from stroke count, filming yourself and streamline to swimmer mobility, dynamic warm-ups, IMX interval training and speed drills, so you can swim faster with less effort and keep improving long after Day 7.

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✔ How to use stroke count to measure your distance per stroke
✔ How to film your freestyle and spot technique mistakes
✔ The perfect streamline, the foundation of every stroke
✔ The rotisserie kick drill for core-driven rotation
✔ A dynamic warm-up and band exercises to keep your shoulders healthy
✔ Interval training and IMX workouts to build aerobic fitness
✔ A CNS activation set to build speed and power

0:00 – Intro
0:34 – Day 1: Assess Your Stroke
1:50 – Film Your Freestyle
2:26 – Day 2: Perfect Streamline
4:33 – Rotisserie Kick Drill
5:29 – Day 3: Mobility & Warm-Up
8:30 – Day 4: IMX Training
10:16 – Day 5: Speed 101
12:37 – Days 6–7: Keep Progressing

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