At the 2012 London Olympics, Bruno Fratus placed 4th in the 50 free with a time of 21.61.  In 2017, he swam a lifetime best of 21.27.  At top speed, this is what Bruno’s stroke looks like. 
 
So, for Bruno, the question is:  How do you train for this kind of stroke rate, intensity, and speed…without breaking down?  How do you make sure that, on race day, THIS will be there (great hand/arm extension)… and this (horizontal body line)…and this (explosive kick)?
 
The answer is that Bruno trains like THIS.   He spends most of his time training at slower-than-race pace, but with super-intense focus on the fine points of technique. 
 
Each lesson in this course will focus on a different aspect of Bruno’s technique:  what he does with his hands and arms…his breathing…his hips and torso…his legs and feet. 
 
In this video clip, Bruno swims four 25s – slow to fast.  Watch for how his stroke changes, but also watch for what doesn’t change.  Watch for the variations in what he does from slow to fast…and watch for the consistent aspects of his stroke. 
 
At the slowest speed, Bruno’s freestyle has a relaxed quality, and he swims with a bent-elbow recovery.  
 
From underwater, it’s clear that Bruno’s key focus is extension of the hands and arms.  Notice how he drives them directly forward and keeps the head stable.  This creates a horizontal body line, allowing the legs to relax.
 
As Bruno picks up the pace, he immediately starts to engage the legs a bit more into the breakout, to help him get up to speed.   He still swims with a bent-elbow recovery.	
 
What also stays the same is his INTENSE focus on driving the arms and fingertips FORWARD.    He also maintains a stable head position.  With such a clean line up front – and with a stable core -- the legs can relax again as he completes the length.
 
Picking up the pace, even more, Bruno’s stroke RATE begins to increase, and he changes to an almost straight-arm recovery.   The kick stays engaged a bit longer after the breakout.   
 
But what stays constant is the extension out front and the stable head.  Bruno’s primary focus is on DRIVING the fingertips forward.  This creates a horizontal body line, which allows the legs to relax a bit.
 
At top speed, Bruno’s legs are FULLY engaged with a very fast, consistent kick, and he uses a straight-arm recovery, which allows him to achieve a higher stroke RATE. 
 
But look at what’s still there.  Even at top speed, and at a stroke rate that few swimmers can attain, Bruno STILL achieves full extension out front.   He doesn’t hold on to the extension, but he gets there on every stroke.  He lets the hand drop immediately into the catch so that he can achieve a high stroke rate. 
 
What else is still there?  Bruno’s head is stable and centered.  For such a short swim, at the speed Bruno is going, there’s no need for him to breathe.  His focus isn’t on hypoxic but, rather, on ultimate speed. 
 
As you watch the rest of the lessons in this course, keep in mind that Bruno is swimming much slower than race pace, but that he’s practicing the technique he wants to be ROCK SOLID when he steps on the blocks. 

Sign In to watch video

Slow to Fast