Bruno Fratus is a professional swimmer from Brazil. A sprint freestyle specialist, Fratus competed in the 2012 London Olympics and represented Brazil in front of a home crowd at the Rio Olympics. Fratus won several medals at the 2011 World Championships in Shanghai and 2011 Pan American Games in Guadalajara. In 2012, he finished fourth in the 50m freestyle at the London Olympics and won a bronze in the 400m freestyle relay. He also underwent shoulder surgery in 2014 and had a great comeback year. At the 2014 Pan Pacific Championships, he won gold in the 50m freestyle and bronze in the 400m freestyle relay. At the 2015 World Championships in Kazan, he won a bronze in the 50m freestyle, and at the 2015 Pan American Games, he won silver in the 50m freestyle and gold in the 4x100m freestyle relay. In 2019, Fratus won a silver medal in the 50m freestyle at the World Championships, 2 gold medals at the Pan American Games. At the 2020 Olympic Games he won his first Olympic medal.
Running is not a good way to develop aerobic capacity in swimmers; there are better options that won't sacrifice their health. Transcript: "I don't think so, man. There are so many other better ways of developing aerobic capacity in swimmers. Just get rid of anything that has the impact of running because you cannot sacrifice your swimmers' heaps, niece, backs just for the sake of aerobic conditioning. I mean, you have better options."
I do shorter distances aerobically with short intervals and higher intensity, rather than the classic 10, 20, 30, 40 hundredths on interval approach. This helps keep me connected to my sprinting stroke. Transcript: "I do train aerobically, but it's not the classic set up of 10, 20, 30, 40 hundredths on interval. I do shorter distances on very, very almost nonexistent intervals and on a little bit higher intensity. When you spend too much time swimming, let's call it doing a hip-driven swimming just like gliding on your stroke, you end up out missing that stroke in your brain. So it takes you completely away from your sprinting stroke. So I believe that you would need to spend as much time as possible connected with this type of stroke. That's why I only like to use shorter distances and shorter intervals so you can make it a little more aerobic. But if we're talking about going 3k, 4k, 5k, it's been years and I don't do that."
To make your swimming stronger, you need to apply progressive overload specifically to your swimming stroke through resistance and battle drills. Transcript: "OK you ready? Nothing. Literally anything you're doing the gym can translate directly to your stroke, to your swimming. Things are doing the gym can only make you more fit, can make you stronger in general terms, can improve your athleticism. But it won't necessarily and specifically make your swimming stronger. If you want to make your swimming stronger, you got to apply progressive overload in your specific gesture of swimming. How I like to do it? That's for machines. That's how I apply progressive overload to my swimming. That's for machines, resistance, and [? battles. ?]"
My priority is to improve stroke rate without sacrificing much DPS. To do this, I need to focus on improving my technique and maintaining a high level of power output throughout each stroke. This requires staying mindful of my body position and the efficiency of my movements. Additionally, I should be aware of any potential areas of drag and work to reduce them. Transcript: "So, OK, I'm going to make you think a little bit. You're talking about improving stroke rate, but without losing much DPS. What does that even mean? So you don't want to lose DPS at all. You want to swim as efficient as you can. And if you don't want to sacrifice DPS, what's your priority here? And why shouldn't you be solely focusing on your priority?"
I do 25 yards and on a good day, I can hit 8.7 seconds, which should translate to something below 9.5 seconds in the 25 meter dash. Transcript: "Coach, it's been a while. I don't do 25 meter dash. I do a lot of 25 yards and I do them. I also don't get the time feed off. I get it from the whistle. I don't really believe in feed off timing since, I mean, we're not timing anything feed off into meat. But usually, 25 yards, if I am in a good day, I can hit an 8.8, 8.7 in my best days. And I think that should somehow translate to something below 9.5 meters. I'm not sure."
I'm around 9% body fat right now, which is my max. Anything above 9% makes it hard for me to swim or sprint and affects the overall functionality of my body. Transcript: "Right now, I'm around 9% of body fat. And we usually measure it with the InBody device. And this number, it's my max. Anything above 9%, I'm just too heavy to swim, too heavy to sprint, I don't feel good about myself, I'm not comfortable by the way I look. And it does make a difference in general because, of course, if your body fat is too high, you're going to be carrying that weight that doesn't really help you swimming, sprinting. Or if your body fat, it's extremely low, you're going to have some trouble absorbing some hormones and with the functionality of your body. So yeah, I think that's it."