How To Drop From 1:40 to 1:20/100m Pace in Freestyle

Why do some people move through the water like a jet ski while others sink like a rock? If you’re struggling to swim faster despite having decent form, it’s not just a fitness problem—it’s a matter of technique, muscle activation, and how you structure your training.

In this video, you will learn the key principles behind swimming faster and more efficiently:

- Fixing Your Technique & Body Position: Learn why head position acts as the "rudder" of your body and how to master the Early Vertical Forearm (EVF) to reduce drag and pull more water.
- Activating the Right Muscles: Discover how to engage your lats, core, and diaphragm for better propulsive power and smooth body rotation—both out of the water with dryland exercises and in the pool using drills like fist drills and gear setups.
- Central Nervous System (CNS) Activation vs. Progressive Aerobic Adaptation: Understand the difference between short, high-rest explosive efforts to train motor-neural learning versus building aerobic efficiency through structured intervals.

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