Category: Swimming
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The Architecture of Faster Freestyle
Across the set of included studies, the message is consistent enough to matter. Adding strength and conditioning alongside swim training tends to improve sprint freestyle performance, and the meta analysis supports improvements in fifty meter and one hundred meter outcomes compared with swim training alone.1
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Dolphin Kicks into the Finish and the Art of Choosing Speed
World Aquatics updated the backstroke finish rule (SW 6.3) so that once a swimmer’s head passes the 5 m mark before the wall, they’re allowed to fully submerge—which means they can potentially dolphin kick underwater into the finish instead of staying on the surface for a “classic” touch.
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Launch Speed Begins On Land
Max-strength vs. plyo vs. endurance for starts. Head-to-head comparisons show program choice changes block time & flight; periodize across the season.
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Water Meets Iron
Swim+strength beats swim-only (≈2–2.5% gains). Integrate 2x/wk S&C with water sessions for modest but meaningful race-time drops.
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Below the Line Where Races Tilt
Underwater dolphin kick = speed lever. Ankles/hip–core coordination and kick frequency are the biggest levers for UUS velocity—train ROM + stiffness + cadence progressions
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Riding the Wave of Innovation in Aquatic Training
Explore how wearable technology and data analytics are revolutionizing competitive swimming, enhancing stroke efficiency, turn performance, and personalized training, with innovations like the GMX7 X1-PRO and Apple Watch integration.
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The Lifting Tide: Strength and Conditioning Assessments in Swimmers
Discover how strength and conditioning assessments are transforming competitive swimming by blending scientific insights, advanced technology, and personalized training to optimize performance and reduce injury risks in elite athletes.
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Unraveling the Rhythm of Training Load Monitoring & Set Sequencing
Learn how personalized training load monitoring and set sequencing transform competitive swimming. Uncover science-backed benefits and practical strategies for peak performance
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Rethinking How We Teach Motor Mastery in the Pool
Discover how traditional techniques meet modern, adaptive strategies in swimming instruction.
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The Hidden Energetics of Swimming
Explore how oxygen uptake kinetics, energy expenditure, and VO₂max drive elite swimming performance in this engaging dive into the hidden science behind every stroke.