Intervals are important for improving your swimming. Human beings are creatures of habit and generally try to optimize where they can, and so does their body. If you go to the pool three times a week and swim 2 km without stopping, that’s great, and in the beginning, it will get you started. But at some point, you won’t see any improvements anymore. Trust me, this is not only related to technique; it is also related to the fact that your body starts to optimize. Let’s say your first training ses

Swim With Your Lats — Not Your Hands “If your hands are doing the pulling, you’re missing the real power source.” Most swimmers pull with their hands — but the real strength in freestyle comes from your lats. The hands only set the anchor. The real work happens when you engage your back and sweep through with your whole side-chain: lats, obliques, hips. To feel it, think about pulling from the armpit — not the wrist. When your arm catches water, your body rotates and drives it back — like a door