How to Swim FASTER Using the SwimEfficiency™ Blueprint

This isn't like anything else I've shared before because I'm going to show you how to swim faster without trying using the swim efficiency blueprint. Now, this is a strategy that I've personally used to swim faster and hit PBs more than 10 years after competing in university, and it's a strategy that I've used with thousands of swimmers, whether they're beginners or advanced, to help them swim faster, reach PBs, and do so with more efficiency without spending more time in the water. But before I show you the swim efficiency blueprint, we first need to understand the physics of how you swim fast. Remember, there are only two ways to swim faster. Number one, decreased drag, and two, increased propulsion. Now, ironically, increasing propulsion is actually so much more difficult than simply decreasing drag. Remember, the water is 800 times more dense than air. And because water is 800 times more dense than air, it is so important to reduce the amount of drag that your body has when you swim. Now, this translates not only when you push off the wall, but as you're swimming as well. Because the water is such a thick medium, you're trying to condense your body in the most hydrodynamic position possible so that you can swim with the highest level of efficiency. Speaking of hydrodynamics, the position that your body is in as you move through water is extremely important. I'm actually going to show you the ideal body position to move through the water with the lowest drag coefficient. Now, in order to understand what that means and how it relates to the swim efficiency blueprint, I have our fancy drag force formula. Now, the most important part of this formula, without getting too deep into the physics, pun intended, is the drag force is equal and in proportion to our drag coefficient. And that's this part right here. Our A is our surface area. This is our fluid density. We don't need to worry about that. What we need to worry about is the drag coefficient. When we look at the different shapes that our body could be in through the water, obviously, we're not going to actually mimic these. Just for an example, if you look at a cube, a square, a three-dimensional square, moving through the water, that is a 1.05 drag coefficient. Now, obviously, we want a lower drag coefficient. That means we're reducing the amount of resistance that we have in the water. When you look at a sphere, it's 0.74, less than half of a cube. If you look at a half sphere, it's even less than an actual sphere. But you know what has the lowest drag coefficient? This streamlined body position almost looks like the wing of a plane or the bottom of a speedboat, 0.04. That is incredibly low when you compare it to even a sphere of 0.47. When you think about a half-body streamlined position, it's actually double that, more than double what this streamlined body position is. When you think about your body and how you swim, not only how you push off the wall, but the way in which you swim, you are trying to get your body to mimic this streamlined body position because this is where we have the lowest drag coefficient. If we have the lowest drag coefficient, it means we're going to have the lowest level of force drag on our body. That's we're going to actually swim fast. The fastest you will ever swim is when you push off the wall. You literally spend the rest of the length of the pool decelerating. That's why it's so important to leverage the momentum that you have coming off the wall before you settle in to your natural swimming velocity. Now, let's talk about momentum. Momentum represented by P is equal to our mass times velocity. Pretty simple equation, but what that simply states that if you come off the wall or start with a certain amount of velocity, it's in direct proportion to your mass, how much momentum you'll be able to carry. In other words, if you push off the wall and you keep floating, a great drill to do is just see how far you can go and try and improve that, improve your body position, improve your streamline, and just carry as much momentum as you can off of the wall. Now, your natural swimming velocity is the rate of speed that you can sustain without the help of any added propulsion, either pushing off the wall or any other training equipment like fins or paddles or any assisted swimming devices. When it comes to the swimming efficiency blueprint, it's not really important how much momentum you're carrying off the wall because we're actually going to cancel this out when we talk about our swimming equation. Instead, what we want to focus on is our natural swimming velocity. Basically, after the momentum wears off, what is your body position at that point? How high are you riding in the water? What is your distance per stroke? What is your stroke rate? What is your speed? While you can't change how tall you are, you can change how tall you swim. This comes down to the swimming equation. As a quick refresh, the swimming equation is a simple way to express your actual time. If you want to get faster, you need to be friends with the swimming equation. To break it down, ST is simply your swimming time, which equals your start time, your underwater time, plus your turn time, plus your cycle count times your stroke rate. Now, for the sake of simplicity, we're actually going to ignore this part. Remember, we're ignoring the momentum phase and we just want to focus on this part of the equation, which is your cycle count. Effectively, how many strokes you take per length and your stroke rate. To break this down further with a few examples and show you just the power of understanding these numbers and how you can use them to go faster, let's say you take 20 stroke cycles in a 50-meter pool. Remember, we're ignoring the momentum that we have when we push off the wall. Imagine there's a 400-meter pool and we're taking a segment of 50 meters and in that 50 meters, 20 stroke cycles. Now, a stroke cycle, if we're talking freestyle, is actually two arm strokes. If we're talking breaststroke or butterfly, it's just one full stroke. Let's keep it a freestyle to make things easy. 20 stroke cycles means 40 arm strokes in this 50-meter distance. Now, if our stroke rate is 2.5 seconds per stroke cycle, in other words, that would be 1.25 seconds per arm stroke, that means our overall time to move through the 50 meters is going to be 50 seconds. Now, you might be thinking, well, okay, if I want to swim faster, let me just decrease the amount of time my hands take to take each additional stroke. We're going to increase our stroke rate. We're going to have a faster stroke rate, which means our time, the time between each arm stroke is going to go down. Instead of 2.5 seconds per stroke cycle, we're only going to take two seconds. Now, the problem with that, most likely, if you haven't changed anything in your stroke, you're going to end up taking more strokes. You're going to go from taking 20 stroke cycles to now you're going to take 30. Now, if you break out the math in this hypothetical example, you're actually going to be slower. You're going to go from 50 seconds in the 50 meters to 60 seconds. That's a pretty big increase because you try to move your arms faster. Not only that, to make it worse, you're actually going to get tired more quickly over a longer period of time because now you're taking more strokes. The ideal scenario to swim faster, and then I'll show you how you actually make this happen, is you want to have this lower stroke rate. Let's keep it at two seconds. That's one second per arm stroke. We want to decrease the number of stroke cycles. Instead of taking 30, we're really going to stretch out and improve our distance per stroke. Now, we're only going to take 15 stroke cycles. Now, if you play out the math here, now you get to a 50 meter swim time of about 30 seconds. You can see how dramatic this is compared to the last example. We were all the way up to 60 seconds, and the only thing that changed is the number of stroke cycles. How do I actually improve? How do I simply decrease the number of strokes I take, but not have to make my arm tempo change that dramatically? That lies the power of the swim efficiency blueprint. To give you an idea of how the swim efficiency blueprint works, it's actually broken out into three different parts. First, it's progressive workouts because you can't just try and change something and immediately your stroke is going to be faster. There are no quick fixes, but if you follow this methodology, it will actually make you faster in the least amount of time, but it will take progressive workouts. The second component is technique analysis because if you don't know what part of the stroke to manipulate at the right time, you're not going to be able to change the math. This is simply a math equation. Remember, it is simple. It is not easy. By having a combination of the stroke technique mechanics improved and having progressive workouts, you're almost there, but the last part that really makes this all come together is having resistance training, both in and out of the water, because if you don't apply the right level of resistance to the right stroke, you're not going to be able to produce the main ingredient that I haven't put on the board, and I haven't mentioned, it's power. If you don't have the right power dynamics with the right stroke technique, then none of this works. It's not about how strong you are out of the water. It's about applying the right level of power in the water at the right timing of the stroke so you can only take 15 stroke cycles, maintain this stroke rate, and go from 60 seconds to 30 seconds. Now, I gave you the answer. It's right there. I said it's simple, but it's certainly not easy, and if you want to work with my team on how we can implement the swim efficiency blueprint, then make sure you click on the link below. Now, there's one more thing I want to share with you before you go, and that is the 30-day swim faster protocol, because if you don't follow the right progressive workout structure, it's going to be near impossible to actually implement any of these different power vectors, and also you want to make sure you're looking at the right metrics over this 30-day window while you're trying to swim faster and improve your efficiency. Now, a few of the metrics that we use in the 30-day swim faster protocol are your 100-meter time, the splits that you actually take in that 100 meters. In this example, I was looking at a 50, but we look at generally at a 100-meter split. We also look at the aerobic version of this, and that could be something as simple as 450s on an interval, and how fast were you able to go on those, how many strokes were you able to take. We also look at the stroke count and the heart rate, because if you're able to swim 100 meters pretty fast with a low stroke count, you're able to maintain a low heart rate, and you're able to do that on repeats, well, that means you've become an efficient swimmer, and that's the goal. Whether you're looking to improve your 100-meter time or your aerobic capacity for a longer distance swim, then this 30-day swim protocol will certainly help you get there faster. If you're tired of hitting swimming plateaus and feeling exhausted when you finish a swim, and you want to work with my team to implement the swim efficiency blueprint and 30-day swim faster protocol, then make sure you click on the link, so that way you can swim faster and do so with ease.