Today, we go deep on swimming but keep it relatively simple so you can work on things that matter and lock them in. We talk about some of the most important fundamentals regarding swimming: breathing, body position, and body control. There will be big wins in your swimming if you can master the basic principles of swimming. We also get into how you should be breaking up your week regarding form, intensity, and endurance. We'll look at getting a bigger return for your energy investment, why the hips are critical, why you're probably too tense in the water, and the soon to be famous Light Switch Test. Topics: Does op 20 swimming list hold up? Swimming and focus on the details Obsession over aero and watts but not swimming 90 Day Challenge Picking up swimming later in life Correct form + muscular endurance End of Ironman running form Uncomfortable doing hard swims? Efficient form for return of energy investment Day One - Pick one day for technique (AR) Day two - Focus on top speed and turnover Day Three - Longer swim for muscular endurance How to breathe Why to breathe every stroke Breath 2-4 Bilateral breathing?? Build a strong side Body position Head is number one Forehead down Body Control Head raises - body sinks A body drill with paddles Outside cues to get a better feel for the water Video from the front cue Splayed out? Hips way too open Hip control Steering wheels in swimming The Light Switch Test Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

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