You Won’t Believe How Little The Fastest Swimmers Train!

I fly to Antibes to join world championship medalist Dylan Carter for a sprint freestyle training session. Come join us in practice and be shocked by how the very best train.

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you won’t believe how the fastest sprinters in the world train this is Dylan Carter from the Trinidad and Tobago and he is fast he has medals from both the world championships and the Commonwealth Games in the 50m butterfly and freestyle events and he sometimes does less than 500 m a session today I’m going to be flying all the way to onti in the south of France to link up with Dylan for one of his fast training sessions today I’m pulling back the curtain and showing you exactly how the fastest swimmers in the world train and maybe you can learn something from it make sure you hit the like button and subscribe for [Music] more Dylan’s pool warmup is not very long but that being said he does get to the pool early and do a long dry land routine mostly consistent of bands he then gets in the pool and does a range of drills he’s already pretty warm by this point so he’s mainly dialing his technique to get ready to swim fast he done some drills where he’s pushing down the board and then some single arm stuff just trying to get a feel of the catch all of this was about 200 m in total and then he wanted to warm the legs up so he got on the kickboard and went a 50 where he kicks nice and easy and then he puts the board into a tombstone position and does a 3 to4 second burst of speed against the resistance of the tombstone board he done three three burst of speed within this 50 m and that was his warm-up that was it about 250 m in total it was then time for the main set and he decided that we were going to do 450s the 50s would consist of an easy 25 no breath and then you could take one or two breaths as you scold out to the 5 m Mark before Ripp a 20 M all out from a dead start position now the idea of this is that even in a short course pull you can train the last 20 M of a 50 freestyle the event that Dylan is training for and his primary event for the Paris Olympic Games he will also swim the 100 meter event there as well now you’ve probably done a backend speed set for a 1003 or 200 fly or something like that but maybe you’ve never done a backend speed set for a 50 Freestar or a 50 stroke event but it’s still very important especially in long course because you’ve probably felt yourself tie up and fatigue towards the end of the race and that is absolutely what can happen even at the elite level so practicing that backend speed after a little bit of hypoxic work and having to generate power from a stationary position is great back in speed work and super vital for a long course 50 at this level we were taking metrics like stroke rate and make sure and he was maintaining the stroke rate all the way into the Finish while also making sure he CS the power as well Daddy even got involved and done some breaststroke he is racing at the US Masters meet on a relay with me Brett and Nate just in what a week’s time now now you’re probably wondering how much rest we were having on these 50s and as you can see we were doing them one at a time and we were cycling through pretty nicely so Dylan would do a 50 I would do a 50 then Dad would do a 50 that probably meant we were going on roughly 5 minutes and we were just recovering on the side no swim down Dylan sometimes did a between them I think he only a 50 after the first one and after that we kind of just sat on the side and caught a breath back while the other people went and I was really happy with how my stroke was looking for what it’s worth this is some of the best Freestar think I’ve done in a long time maybe I was inspired by how good Dylan was then for the final round we decided to shoot up and obviously I had the new Sprint Revolution parachute and I’m was showing it off to Dylan he was comparing it to the tried and testy fin e parachute and we basically worked out that they’re a very similar size and the Sprint Revolution one is awesome Sprint Revolution great parachute check out their products Brett Hawk is doing an awesome job with them and for that fourth and final 50 we up the ante we put a parachute on and that really tested us we’ve got a little bit of fatigue from the first three efforts and this was like a super powerful thing we mainly worked with Dylan on increasing the stroke rate he started off a little bit low about 52 rate and this one was spot on at the end hitting like a 59 stroke rate and I think his stroke was really connected was also working on making sure he pushed through the back of his recovery and didn’t get like a little bit of a lop or Gallop stroke so he was accelerating out into the recovery and that’s what really helped him get his stroke rate up without pulling harder or faster he was pulling the same with the same efficiency and just sped up that first phase of the recovery which ended up meaning he was as efficient and Powerful on the distance of stroke with high stroke rate which literally is an equation to being faster anyhow this is my last one with a parachute I I want to get my hips a little bit more connected but just in terms of the session that we’ve done this is no exaggeration this is a worldclass session and I’m I’m being straight it was about 250 M warm up and 450s there was no swim down so Dylan Carter’s entire session it took about an hour was 450 M long that’s how you can put together one of the best speed sessions in the world because Dylan only trains once a day in the pool we then spent the rest of the day checking out the is margarit which was this beautiful island off the coast of can and we had a great time there was this like underwater museum with these massive face sculptures underwater and me the family Dylan all had a great time exploring because the sessions Dylan does are so high intensity he never works hard or goes fast 2 days in a row so the day after that session we done the 450 M session he saw about 1,300 m mostly drills and aerobics and then practiced a few starts at the end you can see some start movements he was doing on land before ripping these awesome starts that and Dylan’s maybe one of the best underwater kickers in the world which helps his start look really good I hope you enjoyed this video if you did hit the like button subscribe to the channel and let me know in the comments what Sprint session you would love to do thanks again and see you on the next one [Applause] [Music] [Applause] [Music] oh