enduranceID

We did a small race last week.

Aquathlon of 1km swim + 5km trail run.

The best part is we got a Level 1, storm notification on that exact day 😂

It was raining all day, 13°C or 55,4°F, and the excitement, to be honest, left my body.

I fought myself and told myself, "We registered and told a friend we are going, we can't just not come."

So we came, and I was so proud because I saw kids, parents, and athletes didn't give a sh*t about the rain, they were locked in on the race.

Like my grandma used to tell me, you're not made of sugar, so you'll survive.

The race ended up being so fun, the water was in fact warmer than the air, and the trail run was in the forest, so the smell after the rain, wooow, you can imagine.

I came 1st overall, when 2 hours ago I thought if I would even show up.

My point is, you will never know if you don't do.

We only have one reality, and you don't know what might or might not happen, so just do it, and then think.

Either way, just do it, and keep trying, keep solving problems.

Because life is all about that.

Here you can find some help to start:
enduranceid.com/5-beginner-sets-yt-short

Talk soon,

Coach Dasha

5 days ago | [YT] | 157

enduranceID

Last week I was working with a 1:1 client.

He's 65, has never swum freestyle, and wanted to take an express course in swimming with me. I usually do it in at least 1 month, but this was urgent.

Here's how you learn to swim quickly.

First, you learn to breathe, taking front breaths in and out next to the wall, then side breaths, all standing and holding the wall.

Second, you learn to float and glide while holding your breath.

Then you add legs to the glide and learn to kick in fins.

And now, finally, introduce the stroke and arm movement, and do a single arm drill, 6-1-6, and catchup drill with a board.

And as you get comfortable with side breathing and taking strokes, try swimming freestyle.

First 10m, then 15m, and increase it gradually depending on how you feel.

On Monday, he came wondering if he would ever swim.

Here's where we learn to breathe.

And by the end of a 4-day course, he was swimming 50m freestyle in fins.

As a beginner, you need a structure and a clear plan of what to do, how to do, and how much to do, in every practice, to see results.

So if you want to work smart I have 30 swimming advice built for you.
It will guid you in the right sequnce and i promise you will see the results.

You can join it here.
enduranceid.com/30-swimming-tips-yt-short

Or keep wondering if what you're swimming is right.

Talk soon,

Coach Dasha.

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1 week ago | [YT] | 164

enduranceID

Aaaaand we are growing again!

It’s more than 50K of us here on YouTube, can’t believe it.

Thank you for watching, trusting me as your coach and staying along with me for this journey 🏊‍♂️💯

More to come, keep swimming, keep showing up and learning every day and you’ll get to where you want to be 💙

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1 week ago | [YT] | 104

enduranceID

This weekend I went to see Olivia Dean live.

If you don't know her, go look her up.

She's a British singer, and her music feels like a big hug for your heart.

One of those artists who makes a whole room dance.

What impressed me most wasn't just how good she sounded.

She sounded incredible, though.

But it was how easy and effortless everything looked.

Her performance, her interaction with the crowd, all the stories between songs.

She was just confident.

In one of the interviews, Olivia said that people see the success of this new album and these new songs.

But what they don't see is the 10+ years of work with her band.

All the writing, practices, and failures.

The small performances in the park.

The days when she was doing it in her room.

And let's be honest, that's true for absolutely everything.

Music.

Business.

Art.

Swimming.

You see great swimmers and think: "they're naturally good"

But what you're really looking at is years of work compressed into a few minutes.

Nobody gets good by accident.

And nobody definitely becomes great by waiting for motivation to appear.

The top 1% does the boring work and practices when nobody is watching.

So, put in the work and go grab 5 swim sets I built for you, p.s you can chose by your level.

Beginner
enduranceid.com/5-beginner-sets-youtube

To build speed
enduranceid.com/5-speed-sets-youtube

Have a good one,

Your coach Dasha.

2 weeks ago | [YT] | 139

enduranceID

If you've tried everything.

You’re sure you kick well.
You’re sure your head position is right.
You’re rotating.
You breathe correctly.

But your freestyle still feels off, you don't feel that smooth glide through the water.

And when every swim coach says, "you’re fighting the water instead of gliding through it." you think, "how do I actually glide through the water?"

You need to do one thing.

Swim in the front quadrant.

This basically means always keeping one arm extended in front instead of rushing it immediately into the next catch.

A lot of swimmers start pulling way too early.

This is how your front arm disappears too quickly, leading to the disbalance, sinking legs, and no high elbow catch.

So, a simple fix here is to keep one arm extended in front for a little longer.

Up until your arm passes your shoulder, keep the arm.

And as you're about to enter the water, initiate that catch.

Swimming in a front quadrant will keep you more streamlined.

It will be much easier to set up a high elbow catch.

And the whole stroke will finally start flowing together.

This is one of the biggest differences between swimmers who look like they slice through the water and swimmers who look like they’re surviving every 50m.

Before speed, before endurance, or any open water swims.
You need balance and control in the water.

And you can learn about it more here:
enduranceid.com/30-swimming-tips-yt-short

3 weeks ago | [YT] | 235

enduranceID

I raced last weekend.

The 50m and 100m backstroke.

What a fun race.

Ended up taking 1st place in the 50 back and 2nd in 100 back.

And the funniest thing happened to me.

My carbon tech suit ripped right before the start.

So, I sit down to talk to the coach and other swimmers after the warm-up, then I hear that my heat is coming up.

I stand up to rush to the call room, and that's when I feel it.

The tech suit ripped right between my legs.

I am rushing to the changing room, trying to hide it with my hands and t-shirt.

I quickly change into a swimsuit and run to the heat.

This is me starting the 100 back.

During the break, my husband and I ran to the shop, bought the glue, and tried to glue my tech suit together. 😂

It was successful, and 50 back I started fully geared.

Is the ripped tech suit the reason I came in 2nd in the 100m?

No, I just wasn't ready to crush 100m that day.

Was it a fun experience? Absolutely.

Shook me up a little, but that's a good thing.

The lesson is: "be prepared for anything in life" 😂

Are you prepared to swim faster this season?

If not, get 5 swim sets to build your speed:
enduranceid.com/5-speed-sets-yt-short

Have a great week.

Coach Dasha.

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1 month ago | [YT] | 211

enduranceID

This is all you guys 💙🏊‍♂️ couldn’t be more grateful. We hit 40K of us.

Thank you for following by, trusting me and choosing swimming 🏊‍♀️

Let’s keep growing, learning and enjoying the process. ❤️

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1 month ago | [YT] | 201

enduranceID

I am a coach, but I am not a huge fan of swimming my own practices.

I fall into this trap of making it slightly more comfortable.


Increase the rest.


Or even worse, swim what I want to swim that day, not what I need to swim.


That's why, as a coach, I need a coach myself.


Someone who will push me harder, and keep me accountable, and not b*llshitting around.


I joined practices with a coach.


The coach with whom I used to swim before.


And today we swam a killer set.


Round 1: 200 (tempo) - 100 fast - 50 max
Round 2: 50 max - 100 fast - 200 tempo.


That is a hard set right there, but no complaints when I have a race in 5 days.


Then, when we thought that's a wrap, 200 easy and go home, guess what.


The next set was 4x50 fast kick @1min interval.


That means resting for 10 sec or less.


And just when you think you can't do it anymore, and you gave it all, you do it again.


And the take here is really simple.


You really don't know your limits.


Our bodies are capable of the craziest sh*t.


Running 7 marathons in 7 days on all 7 continents (including Antarctica, with the oldest man being 83).


My friend Lauren did 11 Ironmans in 11 consecutive days.


Ross Edgley swam nonstop for 510km and 56hours, that is 2 lengths of Belgium.


My point is, you need a coach to stay accountable, to see results, and to cut the bs.


I will be that coach for you.

Join my 6-week beginner program here.
enduranceid.com/beginner-swim-course

And let's make you do the "impossible".

Coach Dasha

1 month ago | [YT] | 215

enduranceID

After nearly 20 years of swimming.

I've put down 4 myths that you should never listen to if you want to improve and really enjoy the process of swimming.

Number 1, you need to swim a lot to improve.



Even 1–2km swims a couple of times a week can make you a better and faster swimmer, if you are doing it right and following a structured plan.

In fact, Cameron McEvoy, the new world record holder in 50m free, swims 2km per week.

Number 2, the less you breathe, the faster you will swim.

That's technically true if you swim 50m.

Breathing in swimming will interrupt your stroke, whether you're a beginner or intermediate swimmer.

But breathing every 4th or 5th stroke is going to interrupt your stroke even more because you're holding your breath, not exhaling it, and it turns into CO2, which you don't exhale because you don't breathe enough.

So breathe every 2nd, 3rd stroke.

Number 3, you improve freestyle only by swimming more freestyle.

Biggest lie, why do you think all swimmers learn all 4 strokes?

Because it improves your feel of the water, your technique, catch, and pull, and it also builds a specific skill.

A skill that, once you master, you can really become unbeatable.

Number 4, flipturn is always better and faster than a simple touch turn.

Yes, if you master it and truly get comfortable doing it.

But if it breaks your stroke, makes you out of breath, or slows down your swim, then stick to a touch turn.

Especially if you are preparing for an open water race or a triathlon, because there's nothing to flipturn off of :)

Make sure you follow legit advice, which will get you the most effective results, not destroy your desire to swim.

If you have no clue what's legit and what's not, here is 30 ways in 30 days to transform your freestyle:
enduranceid.com/30-swimming-tips-yt-short


Cheers,
Have a good week!

Coach Dasha

2 months ago | [YT] | 213

enduranceID

The one thing that adult swimmers don't want to do is learn butterfly.

You think it's sooo hard and almost impossible if you didn't master it as a child.

And that's how you never learn, and avoid this stroke all along.

What if I told you it's not easy, yes, but it's absolutely doable when you follow the right progression, which will take you there.

Here's how you'll do it.

First, only do the dolphin kick.

Master the 2-beat dolphin kick, learn how the wave travels through your body, and initiate the kick from your chest.

Then add arms, but only underwater.

I call it the double pull drill.

You will pull only underwater, and then bring both arms back front to initiate the next pull.

Imagine trying to pull yourself up the fridge.

Next step, single arm butterfly.

We are getting you closer to full coordination.

Keep one arm steady in front and only pull with one arm, switch arms after a lap.

Next, you'll try to do a butterfly pull and a flutter kick.

So, 2 arms pull like in the butterfly stroke, and legs in freestyle kick.

Last progression drill is 1-1-2.

You will take a stroke with your right arm, then a stroke with your left arm, and then take a full 2-arm butterfly stroke.

This won't push out straight to full fly but will help you get used to the wave and the stroke mechanics.

And our last and final step is swimming the actual butterfly. Use fins first, and combine it with easy freestyle.

The set is 4x50: 25 fly + 25 easy free

And as you feel stronger, remove fins, and make it 4x25 fly.

Progressions like this one will take you slowly and without any unnecessary stress toward butterfly, which is not that hard once you start.

Let's make butterfly not scary but challenging yet fun.

And if you curious and want to get faster in swimming, check the link below 👇
enduranceid.com/get-faster-yt-shorts

Cheers, have a good week!

Coach Dasha

2 months ago | [YT] | 168