Bruno Fratus

Technical and physical improvements to the 50 freestyle can help minimize mistakes and make for a faster swim.
 
Transcript: "Wow. That's that was a long path especially because there was a 22 in the middle, but it's it's a technical Improvement. Of course, is a physical Improvement and the 50 freestyle. It's a race of mistakes. So Trying to minimize the mistake to make throughout the race. It goes a long way when you're trying to swim faster."

Timing your kick is more important than the strength and tempo of it. Be sure to time it with both the catch and end of your stroke.
 
Transcript: "So this one's pretty simple. The timing of your kick, it's even more important than the tempo and the strength of your kick. It is extremely important to time your kick with both the catch and the end part of your stroke."

No, they should not. Sprinting should be done at least twice a week until you are ready to taper off and eventually only sprint every other day.
 
Transcript: "No, they should not. I do consider myself kind of a specialist in the matter and I've tried every single thing. I tried not sprinting at all, trying to bring me every single day and I find that, of course, depending on what what part of the preparation you are. But I recommend you sprinting at least twice a week. Until when you're eventually tapering, you're about to raise where you're sprinting every every other day or your spring, for two days and you rest the third day and I'm you just need to get used to sprinting. Springing should be something natural for you, but at the same time you cannot cook yourself sprinting."

Use both power and technique for the 50 free.
 
Transcript: "Power or technique for the 50 free? That's a question I got asked very often. And I'll reply you with another question. Why do you have to choose between one or the other? Use both."

To improve a swimmer's power in the water, you need to focus on power workouts that involve high intensity, short bursts of effort and plenty of rest.
 
Transcript: "You only get better in things you work on. Therefore, if you want to improve a swimmer's power in the water, you have to work on power workouts-- high intensity, short time of effort, and lots of rest."

I'm believing in my purpose, doing the work and putting in the effort, and trusting in the process to get me where I want to be.
 
Transcript: "I'm having this moment right now. Last time I saw my PB, it was 2017. It's been a little over four years. And I'm just believing in my purpose, coming every day to practice, to work, to put in some work, not being afraid of hurting, and believe in the process. And that's it."