Dryland that actually transfers
Prioritize pulling strength (pull-ups, band rows), core anti-rotation, and posterior chain. Lift 2–3x/week, keep reps in the 4–8 range for strength.
Performance tips
Small habits. Big drops on the clock.
Fuel like an endurance athlete
Carbs around training, protein every meal (~1.6–2.0 g/kg/day), and don't skip post-practice nutrition within 60 minutes.
Sleep is the cheat code
8–10 hours for teen swimmers. Quality sleep beats any supplement for adaptation, recovery, and reaction time off the blocks.
Master the walls
A good underwater off each wall is worth more than a tenth of pulling. Drill streamline + 3–5 dolphin kicks every set.
Race the race you trained for
Negative-split your 200s, build the back half of 100s, and trust the taper. Don't invent new strategies on race day.
Breath control wins finishes
Practice hypoxic sets early in the week. Holding form on no-breath finishes is what makes touch-outs happen.
Video library
Learn from MySwimPro
MySwimPro produces some of the clearest stroke-technique and training videos online. Jump straight to his channel-scoped search results for each topic.
Freestyle technique
Catch, rotation, breathing patterns.
Watch on MySwimPro →Backstroke technique
Body position, hand entry, kick rhythm.
Watch on MySwimPro →Breaststroke pullouts
Legal pullouts, timing, and underwater speed.
Watch on MySwimPro →Butterfly drills
Undulation, two-kick timing, recovery.
Watch on MySwimPro →Underwater dolphin kick
The fastest part of any race.
Watch on MySwimPro →Swim workouts
Sample sets and pace work for all levels.
Watch on MySwimPro →Videos open in a new tab on YouTube, filtered to the MySwimPro channel.