How This Swimmer Held
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- Опубликовано: 4 июн 2024
- Marathon swimmer Andy Donaldson talks about his freestyle technique and how he can hold 1:12/100m for 4 hours.
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00:00 Introduction
00:53 Head position
01:17 Breathing
02:49 Kick
03:43 Recovery
05:24 Exit
06:19 Rotation
07:01 Catch and Pull
08:23 Power
09:06 Increasing Speed
10:11 How Andy trains (suprising) 
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![[Feedback Friday] How To Break 2:00/100m](http://i.ytimg.com/vi/rQrb-7-x26U/mqdefault.jpg)
![[Feedback Friday] How To Break 2:00/100m](/img/tr.png)
We posted all of the raw footage of Andy swimming inside of the 'Elite Swimmers' section inside the ES membership: effortlessswimming.com/training-and-membership-plans/
If there's a 'secret' to Andy's swimming it's this... 30km pw at high intensity, consistently, for years! Ther's no shortcuts to success
And note that that is considered a low milage.
The 'pulling on jeans' trick for core engagement is the best tip I've ever heard for core engagement! Andy is awesome!
WOW: im in awe. I've probably watched ALL your videos by now, Brenton, but what this guy does is compress all of the knowledge in a few succinct, on point items. friggin phenomenal! thank you!
What a beast. Super impressive. I can't do 1:12/100m even once. Damn
Bro I not even sure if I could do it running ☠️
Is it one minute 12 seconds to swim 100m?
@@moulaye7534 yes
I like his approach but I find at my age (77 ) that I don't want to pull as hard near the top or even mid stroke but rather accelerate from mid stroke thru to bottom of my stroke while dorsi flexing my wrist to lengthen my stroke and time my 2 beat kick right at the very end, elbow locked and wrist dorsi flexed. That gives me a nice rotation, plenty of glide and I feel relaxed.
Cheers mate!
I follow Andy and always marvel at how smooth and (seemingly) intuitive his feel for the water is even in really harsh conditions. SUPERB swimmer. I imagined a completely different kind of training (more grind than fine tuned technique). This video has been super helpful. Now I get why he's so in sync with the water. THANKS Andy and Brent!
I can hold 2:15/100m… for 4 Minutes
😅 its *something" 🤭
same
The speed some of these guys attain is nuts. I need bigger hands.
Cool story bro
Ha i can hold 1'30/100 during 800m freestyle, i'm not that bad after all...
Thank you for sharing, this really helps.
Currently 2:16/100 for 400m. A lot to improve... means more time in the pool!! yay !! :D
Its really cool to see how he almost does the catch up drill in his regular swimming. Focusing more or quality of each stroke then quantity.
Saved this. Thank you. Such amazing advice. For someone who is an adult learned swimmer trying to reach her first marathon swim - these tips are amazing.
whaooo his technique is amazing he looks so smooth!!
Great point starting at 4:57 about a clean hand entry to avoid having air bubbles disrupt the connection between the water and the hand during the catch. In windsurfing we call this "cavitation" when the back fin loses water "traction" due to air bubbles and the stern slides sideways in the water. Thanks for all the video angles: side, front, top, in and out of the water!
This channel is gold! Thank you very much! Although it is things I already know It is really great to hear it. Andy give a really good explanation of it all too
And Scottish too. 🏴 🙌
Wow! A fantastic teacher and champion swimmer
This channel is awesome. But this is probably the best description of swimming that I've ever seen. Thank you
Andy is a legend. Such a nice guy too.
This is the most helpful video I’ve watched. My catch and pull and recovery really improved copying him. I make sure to flick water with my finger tips at the end of the stroke. It forces you to follow through.
Brilliant speaker, very enjoyable to listen and superbly
Informative and transparent 🤝🤝✨
It was a real pleasure to see this video, I enjoyed it so much. All the questions are interesting. Even by speaking is Andy giving a feeling of smoothness.
I discover him today and he is already inspiring me.
Daymn...swimming is the sport where differences between professional athletes and amateurs are extremely apparent. I can't hold 1.55/100 m for more than 10 minutes. 🙂
I guess all (endurance) sports are like this… amateur cyclists could never keep up with a pro for more than a few minutes… amateur runners can’t run a single kilometer at the same pace a pro marathon runner runs 42km…
Besides the fact that they are likely more “talented”, pros are also training ~20 hours per week, while most amateurs train only for a few hours…
Always excellent content. This is an excellent vid. Thanks alot.
Wow. It's hard to believe that this is possible. Great video!
Really informative video. Cheers!
Great video!! Excellent insights!! Thanks!!
Thanks for sharing valuable information..
Andys such a humble legend
great interview and a very relatable guy
Great interview and I relate a lot. Less kick, more focus on power (high elbow and propulsion) , keep core tight. But damn 60 strokes per minute! Got some work to do
27-30 spm here and I am chuffed. 60 is insane. And the quality of those is also another level
@@bartholomewlyons I actually don’t think you’re too far off. He mentioned that he likes to keep low stroke rates, so I’m thinking he actually meant 30 spm (i.e., he counts every time a hand hits not when a full cycle is completed). I would be dumbfounded if not, primarily because 60 spm is the recommended SR for the 50 free. alexander popov, one of the great 50 freestylers of history, only had a 54 stroke rate. I’d give my car to see a person who could keep that up for even an hour, much less four, while still pulling water
Interesting and in part surprising answers indeed. Always learned to accerate until the end of the stroke whereas Andy says he reaches the peak in the middle, which makes perfect sense to me. Obviously there are less dogmas in swimming than you'd think, there's a lot of aspects where you have to find out on your own what works best for you and suits your style.
Beautiful and impressing technique anyway!
Awsome. He can actually explain feeling to an adult learning swimmer
Wow, his VO2 Max must be really high to maintain that pace for 4 hours, especially in rough, open water. Great video! 👍😎
Thanks to the great footage I can determine that he is extremely flat in the water and very minimal movement.
BUT I learned that I am way not so flexible like pro swimmers.
Your channel helped me a lot in breaking culprits down.
It’s funny when You realize that You swim a lot faster than others but You are totally relaxed and oxygenated and not out of breath. Because Your legs are up 🆙
I don’t try to compare myself a lot but it feels rewarding especially to be able to somewhat “swim” and not *hurt* or *strain* Your body.
I very much liked his saying: ~is it worth it to think about improving something or just relax and leave it the way it is.
Maybe the worst You can do is to ‘think’ ? 😂
Better is, train, try, feel a difference - and just build awareness.
And leave the *sinking* out of the pool 😜
This was began by Alexander Popov and characterised by the late Terry Laughlin of Total Immersion decades ago.
What a swimmer!
great video. and i agree, the weekly yardage was surprisingly low (though 30km isn't "low")
What a great interview. So candid and many helpful insights from a world class swimmer. So surprised that his head is looking forward and not downward. In the interview he emphasized the importance of his hand entering clean in the water. Wondering if his head is forward in order to look at his hands/entry? Any insights about this would be appreciated as I might consider switching to this technique.
Open Water higher head can help sighting to control direction or minimize impact of choppy water. Could also be where he feels comfortable.
@@taidaniela4311 Thanks for replying. All 3 of your reasons make so much sense. Appreciate it.
@@taidaniela4311in open water there is no line for orientation 😅
@@hugoapresname Makes sense since he swims solo in open water. I wouldn't dare so I just follow the crowd.
Wow 4 hours at that pace ..😅
Beautiful stroke.
Thanks for a great detailed interview. Very interesting on his view on the catch @ 8:50 and where to apply maximum power Makes logical sense.
Omg you nailed it.....I was waiting for him to speak about stroke rate and was deligthed to hear your last question....now what I would like he says he uses a 2bk for distance swimming yet all his videos are using a very high stroke rate and a 6bk in OWS.....maybe distance swimming for him is 20km? and 3km he uses just a 6bk for all the meet ?
yes here he uses a 6 beat but when swimming longer and easier in the open water it's 2 beat
Are we not account for current with this? His stroke is extremely efficient, especially his glide into a near perfect high elbow catch that grabs so much water, but his legs/kick look more powerful to me for some reason
Currents and favourable well planned window of time.
There's a podcast somewhere out there where he talks a lot about that.
Incredible athlete and technique don't get me wrong, but planning is also a big part.
Crazy strong kick to maintain for four hours. Looks a lot more like a 6-beat than a 2-beat!
Yeah I was wondering the same he in all his videos he seems to have a really strong 6 beat kick maybe his 2bk is for extremely long distance? only place I saw him using 2bk was at that ocean swimming with the bad weather....his style reminds me of Ferry Weertman....extremely low stroke rate yet a killer 6bk.....and strong pulls
I believe he said two kicks per stroke for the highest efficiency?
@@hugoapresname Well he said 2 beat kicks, then later said 2 kicks per stroke and those are not the same so I think he refers to stroke cycles. Because a 4 beat kick isnt 2 kicks per stroke either. 4 beat is 3 kicks in one stroke then 1 kick on the other stroke.
also it is known in swimming 2 BK refers to 1 kick per single stroke....and I am pretty sure this dude who is a multi record holder knows that.
That pace for that long is like Ultra-marathons run at 800 metre pace. Simply WoW 👌👌👌
🏊🏊🏊❤️❤️❤️🏊🏊🏊
yeah,....im always staggered at the pace a 15 minute park runner streams past when im marshalling .
then I contemplate kipchoge keeps this up for 2 hours
just mind boggling
His first quadrant swimming is very prominent.
❤❤❤
Definitely tide assisted
I don't want to take away from this swimmers majestic world breaking super hero legendary swim status. He's one of the best on the planet. However i wanted to add some realism to the hype. 1:16/100m was the pace of the swim across the Cook Straight, 22km in 4:33:50. = 1:16.8/100m. I'm wondering how much of that is to currents, wind and wetsuits. I'm just trying to suggest that novices like myself don't jump in the pool, struggle to hit 1:16 pace even for 25 meters and make direct comparisons. Andy is a world class swimmer but probably also a very smart guy with a strategy to picking the optimum and fastest way to swim the Cook Straight.
So valuable interview! Thanks a lot !!! Andy also seems to be a great great person no only a top swimmer
! Thanks to Australia we swim faster in France !! Ha ha ha !
One small question: could you maybe clarify what he means by "band only" training to get a more efficient stroke? I understand it as using a band for the legs so as not to kick at all, but i'm not sure?
(minute 08:03)
Putting a band around your ankles so you can’t kick. Can also use an old bicycle tube as a band
What is the band drill that he refers to? Is this binding your legs and only using your arms?
Exactly. Brutal if you have a slower stroke rate.
Nice style made.me.remember van hazel
Unfair. He is very tall! 6feet++
Worth watching a dozen times! Unfortunately, at 68 and one 'marginal' shoulder I'm unable to get 1:12 anymore. However the core recommendation and his beautiful front-quadrant-à la-Ian-Thorpe must not go unnoticed! His 50m stroke count would have been helpful. He's almost crossing the midline; those of us less-accomplished need to be quite wary of this!
Of course it helps that he is built like a tank. His out of pool weight training must be intense. Huge shoulders, arms, back, etc. Being very young probably helps too.
If you have the right genes and nutrition, you get a build like that from swimming alone.
As awesome as his technique in the pool is, his monster fitness is the real magic here. There's no way you can swim 'normally' in that OWS chop like at 11:26 - his head HAS to come clear out of the water and he has to modify his stroke some. Of course, you need an amazing baseline pool stroke so not discounting that, but this guy would swim CRAZY fast even with amateurish swim strokes that 'normal' people have.
Cool
I can hold 1:45 per 100 for 1.5km but im 15 and only been training for 1 year, im a triathlete
Does his hand point up on entry?
I sort of do a similar movement because it feels like I’m almost getting some lift
Love to know strokes per LC 50m free holding 1.12.
7:28 - no wonder he’s so good, he turns into a fuck1ng mermaid 😂
i mean 60 strokes per minute is still a high rate. i am triathlete and i do swim in around 48 strokes per minute in open water and like 44 in a swimming pool.
Wow
how tall is he?
Were there tides involved in this long swim …!?!
Best time I ever did was 1:24 / 100 for 1500m. And that was a while ago!
That's pretty darn good
at 3:02 he seems to have rotated 90 degrees.
can someone PLEASE evaluate these folks speed by isolating their kick from their stroke to see how much contribution from each. We're focusing so much on the upper body, arms, head, etc. I don't think enough attention is being given to the difference kicking makes between swimmers.
Also, i'm not seeing anyone considering swimmers weight and body composition (body fat).
The kick is just for stabilisation in endurance swimming. Vast majority of the propulsion is coming from the stroke and rotation.
Practicly nothing from the legs in suvh a long distance
how tall is he ???
what's his stroke rate?
He says target 60 spm.. 😱
sorry ---why is your hand gliding up toward the surface??
you could surf the wake this bro leaves behind
Just for an idea cook straight isnt smooth glassy sea.. its rough.. which is y this is all thr more impressive
it works for him, but I could never glide that much using such a slow stroke rate
Different strokes for different folks
60 is slow?!
I like his Scottish accent.
Looks very much like catch-up free.
Hey, Michael Phelps? What's your answer? Can you swim 1:12/100m for 4 hours?
Many long distance swimmers have a poor technique and are slow, so they spend hours in the water; he is different and a good exemple.
My 100m pb is 1:09 lol
60 stokes per minute? wow, I can barely muster 30spm 😆
30spm on your Garmin is the same as 60spm. Garmin counts stroke cycles (2 strokes) not individual strokes
Thank you for clarifying @effortlessswimming . My husband and I were trying to figure that out! Such an awesome video with great tips!
@@EffortlessSwimming oh cool to know, I never thought trying to count my strokes manually, it's too much going in my head anyways with the coordination of all the moving parts.
He couldn’t hold this pace in the Seine river at the Olympics. 😅
I'm a newer triathlete. I can't even swim 1:12/100m for a single 100... This is absurd...
I'll get there...
Bro breath on just one side too hard that even his mouth still memorize it, he must practice a lots.
I can probably hold 1m12/100m, on a good day, for exactly 1min and 12s… 😅
60 stroke per minute 💀
0 bubbles 😅
Can’t make that pace for a 100 😂
60 strokes per minute.....🥴
It wasn’t that hard. There is no secret. Just practicing
i can hold 1:35/100m for 1:35minutes 🥲