Bruno Fratus

For sprinting, an optimal lactate threshold range is between 10-13 points. This will provide the most efficient energy source for the sprint.
 
Transcript: "Hmm. If you're Sprinter you're going to need that lactate a little bit higher than usual before you go to race. And that's why most printers when you're well-trained and you're an actual Sprinter, you're going to use that lactate as fuel right. Not to dive into the whole physiological explanation because I'm know I'm not a doctor. I'm not a scientist but it does help you. But first, you gotta find What threshold? It's it's best for you, myself. I like to walk behind a blocks between 10 and 13 points of lactate."

Understand how streamline works and plan ahead when you need to take a breath in a 50 freestyle race.
 
Transcript: "Well, first of all, ideally you'll won't breathe in a 50 freestyle. But if you really have to breathe, I'll tell you two things one. Understand how streamline works, right? So if you need, if you really need to, if you desperately need to take a breath, just try not to lose your streamline. Try to create as less resistance as you can when you, when you turn your head, right? And secondly, try to know exactly when and where Where you are going to breathe, the don't don't, just wait until the last millisecond and get desperate and suffocating, and then you decided to come breath, you know, just try to try to try to plan ahead."

Swimming experience and repetition is the key to being able to do a 1500-meter breath hold. Make sure you're safe and confident first, then practice taking fewer breaths each time until you can do it with no breath at all.
 
Transcript: "I do really trained for it. It's something that came to me. Naturally, As I Grew Older, as a swimmer and had more racing experience. It's something that you're supposed to do with certain. He's, of course, we do a little bit of hypoxic work, but I don't credit all the fact that I can do a 1500 breath and the epoxy Quark itself. It's more of a racing experience kind of thing because if you think about it, it's only 20 something s that you not going to be breathing. And it's more of a mental thing than a physiological thing. So make sure you're safe first, make sure you're confident about it first and then you can bring down to three breaths and then eventually two breaths and then eventually one breath until you can do it with no breath. So it comes with repetition and experience."

I have a trick for fog-free goggles - use the swipe label on Arena Cobra Ultra goggles and scrub your finger inside every time they get foggy. This will keep them fog-free for days.
 
Transcript: "So I had to go through my backpack for this one. I do have a trick for goggles that are fog free. See this guy here? Arena Cobra Ultra, and that label here is the swipe label. It means that every time your goggles get a little foggy, you just scrub your finger inside, and they're brand new over again without fog for days. It's easy. It works."

It's important to trust the process and follow the plan even if you don't feel your best. Mature athletes understand that feeling bad before a race is normal and can be caused by many factors, such as jet lag, time difference, and food. To succeed, you must still do what your body was trained to do and let your body and mind run free.
 
Transcript: "You just trust the process and you follow the plan, I had many opportunities before when I felt terrible warming up from my main, my big race. And the last one I remember was right before the 50 finals and the 2019 World Championship, right? So I remember to look at my coach at that time. She'll and she looked to me, like, dude, what are you doing? Why you look so Bad. And I didn't really know but because of maybe the food, maybe I didn't sleep. Well, maybe the jet lagged the time difference. I don't know, I wasn't feeling my greatest. So what happened is that? I was mature enough to understand that there was a possibility that can happen before race, but I'm still very much in shape. I have just one might win 1521 for kind of time the night before, so I knew I could do it. And it's not about how you feel so much how you feel is just some. It's very extra to the rest of the whole racing process. You just have to, you just have to emulate and do what your, what your body was trained to do and let your body in your mind, run free."

The demand for improving the last 50 meters of a 50 meter free course is to become adapted to keeping sprinting while fatigued. This can be accomplished by increasing lactate levels and maintaining proper technique during the sprint.
 
Transcript: "So we need sets to improve the last 50 meters of a 50 meter free on long course meters. So first of all you need to understand the demand right. The demand here is that you need to keep sprinting, you need to keep pushing and pounding while you're already starting to fatigue right. And usually the fatigue in the 50 meter it's not physiological but it's neurological. So usually people start to lose pressure on their catch, start losing coordination on their swim. So usually I'm not gonna tell you any specific sets because I like to give a little more generalized answer. But I think the answer here would be to generate adaptation towards keep sprinting while fatigued right. And it's not only like doing a bunch of yards and then sprinting but really try to raise this lactate up and then trying to keep being efficient in your sprint while having a high lactate."