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.
I recommend getting at least 8 hours of sleep a night and taking an hour or two nap after lunch. Additionally, try to stay off screens for at least an hour before going to bed. Transcript: "Hi, Ed. Excellent question. That's great because a lot of my performance, and I believe that a lot of every athlete's performance comes from recovery, comes from sleep. Sleep plays a vital role in our everyday lives. So I do like to take a minimum of eight hours of sleep every night. I do love an hour, two hours nap after lunch. And what I recommend people doing is stay off screens, at least, an hour before you go to bed, even though it's hard. And I struggle to do it myself. But it's a nice thing. Someone once told me that works really well."
To learn how to sprint using a straight arm freestyle, use freestyle strokes and dolphin kicks to get a feel for your stroke. Pay attention to what you do outside the water as much as what you do inside of it. Transcript: "If you're trying to learn how to sprint using a straight arm freestyle, I recommend you to try the sprint using freestyle strokes and dolphin kicks. That will give you a nice feel for your stroke and it's going to teach you how to throw your arm and not just to rotate it. Because when you swim freestyle with straight-- when you swim a straight arm freestyle, what you do outside the water is just as important as what you do inside of water."
Don't do it, especially early in the season. It's important to get in shape as soon as possible and focus on improving. If you want to drink socially every now and then, that might be okay, but don't go crazy. Remember you have a purpose and need to make sacrifices to reach your goals. Transcript: "Well, are you ready for my answer? Don't do it, especially early in the season. When you come back from a break and you're early in the season, that's when you're rebooting, and that's when you need to engage in the work so you get in shape as fast as you can. If you keep delaying this process of getting in shape, you're just losing time. Because the sooner you get in shape, the sooner you're going to start beauty something extra on your workouts. You don't want to get stuck in anything you've done last season. You want to get better. You want to get stronger. You want to get faster. I mean, honestly, you didn't hear it from me, but if you want to drink socially every now and then, and just eventually, yeah, I might agree with it, but don't go crazy, man. And you have a purpose. You have a scholarship, maybe. Just earn it, earn your results. When you're an athlete, you need to make a little sacrifices. And alcohol, you don't really need alcohol."
Me and Brett used to do a workout that involved sprinting from a stationary position for several 35s with no push, dive or anything else. We would try to go as far as we could and push our max speed and effort. Transcript: "Me and Brett, we had some good workouts. When we used to work together, there was this set that I loved, that we'd go several 35s, with fence, from-- at that start, which means no push, no dive, no anything. You just lay flat in the water and start sprinting from a stationary position. And we never knew how many we're going to do. So you're just trying to push max speed, max effort, and try to endure as far as you can."
I take creatine religiously at 325 grams a day and whey protein when I'm feeling extra sore after a hard workout. Otherwise, making sure to consume enough lean proteins from sources such as white fish, chicken, and salmon should be enough for the body to recover. Transcript: "Yes, I take both, I take creatine around everyday, religiously 325 grams a day. When I take three, I take Windows or three grains ride after lunch. When I take five, I mean, it's five six ish. I take three, two and a half after lunch and three more, two and a half after after the the f. New my second workout and whey protein. I don't take it every day when I feel, like I'm super sore and I'm dad, and my body body is going to need a little help recovering. I take whey protein, because it's, it's really good for for you body to, to recompose itself, and to rebuild itself after a hard series of workouts. But really, with the protein, if you're having your daily intake of protein, right? If you're eating your, your white fish, if you read, Eating your white meat, chicken and which are extremely good sources of protein. If you're eating your salmon, you should be good to go. You don't need any extra Protein, that's just going to blow you up and make you feel heavy."
To develop front end speed for the 50 and 100, focus on Sudha steps on the block and racing repeatedly, making sure to include plenty of rest in between. Transcript: "My favorite side to develop front end speed for the 50 and 100. Sudha step on the Block and race over and over and over and over and over again which is what is important to point here is that if you want to develop the power the speed you need a lot of rest and culturally in swimmy. We're now used to rest enough. So think about that."