enduranceID

I raced last weekend.

The 50m and 100m backstroke.

What a fun race.

Ended up taking 1st place in the 50 back and 2nd in 100 back.

And the funniest thing happened to me.

My carbon tech suit ripped right before the start.

So, I sit down to talk to the coach and other swimmers after the warm-up, then I hear that my heat is coming up.

I stand up to rush to the call room, and that's when I feel it.

The tech suit ripped right between my legs.

I am rushing to the changing room, trying to hide it with my hands and t-shirt.

I quickly change into a swimsuit and run to the heat.

This is me starting the 100 back.

During the break, my husband and I ran to the shop, bought the glue, and tried to glue my tech suit together. 😂

It was successful, and 50 back I started fully geared.

Is the ripped tech suit the reason I came in 2nd in the 100m?

No, I just wasn't ready to crush 100m that day.

Was it a fun experience? Absolutely.

Shook me up a little, but that's a good thing.

The lesson is: "be prepared for anything in life" 😂

Are you prepared to swim faster this season?

If not, get 5 swim sets to build your speed:
enduranceid.com/5-speed-sets-yt-short

Have a great week.

Coach Dasha.

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4 days ago | [YT] | 189

enduranceID

This is all you guys 💙🏊‍♂️ couldn’t be more grateful. We hit 40K of us.

Thank you for following by, trusting me and choosing swimming 🏊‍♀️

Let’s keep growing, learning and enjoying the process. ❤️

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1 week ago | [YT] | 200

enduranceID

I am a coach, but I am not a huge fan of swimming my own practices.

I fall into this trap of making it slightly more comfortable.


Increase the rest.


Or even worse, swim what I want to swim that day, not what I need to swim.


That's why, as a coach, I need a coach myself.


Someone who will push me harder, and keep me accountable, and not b*llshitting around.


I joined practices with a coach.


The coach with whom I used to swim before.


And today we swam a killer set.


Round 1: 200 (tempo) - 100 fast - 50 max
Round 2: 50 max - 100 fast - 200 tempo.


That is a hard set right there, but no complaints when I have a race in 5 days.


Then, when we thought that's a wrap, 200 easy and go home, guess what.


The next set was 4x50 fast kick @1min interval.


That means resting for 10 sec or less.


And just when you think you can't do it anymore, and you gave it all, you do it again.


And the take here is really simple.


You really don't know your limits.


Our bodies are capable of the craziest sh*t.


Running 7 marathons in 7 days on all 7 continents (including Antarctica, with the oldest man being 83).


My friend Lauren did 11 Ironmans in 11 consecutive days.


Ross Edgley swam nonstop for 510km and 56hours, that is 2 lengths of Belgium.


My point is, you need a coach to stay accountable, to see results, and to cut the bs.


I will be that coach for you.

Join my 6-week beginner program here.
enduranceid.com/beginner-swim-course

And let's make you do the "impossible".

Coach Dasha

1 week ago | [YT] | 216

enduranceID

After nearly 20 years of swimming.

I've put down 4 myths that you should never listen to if you want to improve and really enjoy the process of swimming.

Number 1, you need to swim a lot to improve.



Even 1–2km swims a couple of times a week can make you a better and faster swimmer, if you are doing it right and following a structured plan.

In fact, Cameron McEvoy, the new world record holder in 50m free, swims 2km per week.

Number 2, the less you breathe, the faster you will swim.

That's technically true if you swim 50m.

Breathing in swimming will interrupt your stroke, whether you're a beginner or intermediate swimmer.

But breathing every 4th or 5th stroke is going to interrupt your stroke even more because you're holding your breath, not exhaling it, and it turns into CO2, which you don't exhale because you don't breathe enough.

So breathe every 2nd, 3rd stroke.

Number 3, you improve freestyle only by swimming more freestyle.

Biggest lie, why do you think all swimmers learn all 4 strokes?

Because it improves your feel of the water, your technique, catch, and pull, and it also builds a specific skill.

A skill that, once you master, you can really become unbeatable.

Number 4, flipturn is always better and faster than a simple touch turn.

Yes, if you master it and truly get comfortable doing it.

But if it breaks your stroke, makes you out of breath, or slows down your swim, then stick to a touch turn.

Especially if you are preparing for an open water race or a triathlon, because there's nothing to flipturn off of :)

Make sure you follow legit advice, which will get you the most effective results, not destroy your desire to swim.

If you have no clue what's legit and what's not, here is 30 ways in 30 days to transform your freestyle:
enduranceid.com/30-swimming-tips-yt-short


Cheers,
Have a good week!

Coach Dasha

3 weeks ago | [YT] | 213

enduranceID

The one thing that adult swimmers don't want to do is learn butterfly.

You think it's sooo hard and almost impossible if you didn't master it as a child.

And that's how you never learn, and avoid this stroke all along.

What if I told you it's not easy, yes, but it's absolutely doable when you follow the right progression, which will take you there.

Here's how you'll do it.

First, only do the dolphin kick.

Master the 2-beat dolphin kick, learn how the wave travels through your body, and initiate the kick from your chest.

Then add arms, but only underwater.

I call it the double pull drill.

You will pull only underwater, and then bring both arms back front to initiate the next pull.

Imagine trying to pull yourself up the fridge.

Next step, single arm butterfly.

We are getting you closer to full coordination.

Keep one arm steady in front and only pull with one arm, switch arms after a lap.

Next, you'll try to do a butterfly pull and a flutter kick.

So, 2 arms pull like in the butterfly stroke, and legs in freestyle kick.

Last progression drill is 1-1-2.

You will take a stroke with your right arm, then a stroke with your left arm, and then take a full 2-arm butterfly stroke.

This won't push out straight to full fly but will help you get used to the wave and the stroke mechanics.

And our last and final step is swimming the actual butterfly. Use fins first, and combine it with easy freestyle.

The set is 4x50: 25 fly + 25 easy free

And as you feel stronger, remove fins, and make it 4x25 fly.

Progressions like this one will take you slowly and without any unnecessary stress toward butterfly, which is not that hard once you start.

Let's make butterfly not scary but challenging yet fun.

And if you curious and want to get faster in swimming, check the link below 👇
enduranceid.com/get-faster-yt-shorts

Cheers, have a good week!

Coach Dasha

1 month ago | [YT] | 167

enduranceID

If I could teach you one and only one thing, it'd be body position, and here's why.

If you struggle to side breathe smoothly, without breaking your stroke.
It's a body position problem.

If your legs are sinking no matter what you do or how hard you kick.
It's a body position problem.

You feel slow, and feel like you are catching and pulling, but your propulsion is sooo little.
Look back at your body position.

If every coach keeps telling you, "just get in that high elbow catch," and you just can't push off.
Body position.

When you perfect your body position, you become a stronger, faster, and more efficient swimmer.

The best "challenge" I do with my swimmer, and I do it myself, is how much you can float. But really?

What you'll do is you'll push off the wall in a streamline, hold your breath, and glide for as long as you can hold your breath.

That's a challenge even for me.

Some swimmers manage to glide 15m, 20m, or even 25m.

That's a picture of me doing it yesterday.

Become a pro at foundation, and without a doubt, you'll swim faster and more effortlessly.

And here you can find 30 swimming advice which will help you to master foundation
enduranceid.com/30-swimming-tips-yt-short

Coach Dasha

1 month ago | [YT] | 216

enduranceID

30,000 swimmers here. 🏊 🏊‍♀️ 🏊🏾‍♂️

That’s crazy.

Thank you for being here, for watching, for trusting me with your swimming, and for putting in the work.

You make me grow, create, and share this love for swimming. You're a huge part of my journey and I'm super happy and thankful for that. ❤️

This is just the beginning.

As a thank you, here’s a practice for you:

300 choice, easy

14 x 150 ⬇️

1–3: kick / pull (kick by 50)
4–6: pull + paddles
7–8: build up by 50
9: 50 fast / 100 easy
10: 100 fast / 50 easy
11–13: descend 1–3
14: fast + fins

200 easy kick in fins

Let’s keep getting better!

Coach Dasha

1 month ago | [YT] | 171

enduranceID

If you want to live forever, you must swim.

Jokes aside, longevity has become a big topic lately.

Sleep.
Food.
Exercise.

It’s the new focus.

And when it comes to sports, you start asking:

What actually helps you live longer?

Apart from strength training, which we all need as we age, research shows that people who swim and play racket sports have a lower mortality risk.

So there you go.

Another reason to learn how to swim and get better at it.

Swimming is easy on your joints.
It uses most of the muscles in your body.

Don’t believe me?

Google it. Or ChatGPT it.

And if you feel like you don’t know what to swim, here’s your practice for today:

WU:
100 choice + 50 back
100 choice + 50 breast
4x50 kick 20 sec rest
4x75 pull 20 sec rest

MAIN x2:
1x75 @80%
1x75 easy
2x75 @80%
1x150 easy
3x75 @80%
1x225 easy

Round 2 only 1x75 @80%

CD:
4x50: 25 scull + 25 pull easy

Total 2800m

If you want to live longer, and swim more grab 5 swim sets I built for you

5 Easy Sets:
enduranceid.com/5-beginner-sets-yt-short

5 Sets to Build Speed:
enduranceid.com/5-speed-sets-yt-short

And remember:

Swimming = living longer.

Coach Dasha

1 month ago | [YT] | 145

enduranceID

I've been swimming for 20 years.

First in school, then in university.
Then I went to China.
Then open water.
Then triathlon.

I never really stopped.

When I was younger, I trained with many swimmers.

Some were faster than me.
Some were slower.

But we all spent years in the pool together.

Today, 99% of them don’t swim.

Not once a week.
Not once a month.

Some of them haven't even touched the water for years.

That’s really sad.

How do you go from swimming every day, sometimes even twice a day, to not swimming at all?

I know the reason now because I went through it myself.

Some days the intensity was unbearable.

Other days we swam so much that even after 10 showers you could still smell chlorine.

When you constantly feel “I must do this” instead of “I want to do this”, swimming stops being something you love.

It becomes something you just try to survive.

And when the structure disappears and there is no obligation to train anymore, you ask yourself:

Why?

That’s why many of my old teammates never came back to swimming.

If you want to swim for years, you need to keep the fun inside your training.

Make practices challenging, but also playful and interesting.

Gamify the hard sets.
Change things up.
Enjoy the process.

The swimmers who stay in the sport the longest are not the ones who suffer the most.

They are the ones who fall in love with the process.

If you want to build swimming this way, without burnout, join my 6-week program.

Your coach,
Dasha

2 months ago | [YT] | 245

enduranceID

Most people quit right before they see any results.

I love this quote:
"Judge your progress not by the crops you harvested but by the seeds you planted."

This is literally the definition of swimming.

Most days you will swim the same times.
You will practice the same drills.
And you will not see immediate results.

Some days you finish the practice feeling like you didn't improve at all.
Some days you feel like you couldn't even complete the set you planned.

That doesn't mean you are not improving.

Real progress in swimming takes months. Sometimes even years.

When someone comes to me saying they want to swim 4 km in one month, in my mind I think:

"What a terrible farmer you would be." 😂

If it were that easy, do you think I would still have a job?

Swimming is a seed.

A seed that you plant, nourish, and water every week.

Eventually, that seed becomes a small plant.

Most people never see that moment because they quit too early.

Don't be most people.

Keep planting seeds.
Keep swimming.
Keep winning.

Your coach,
Dasha

P.S. Start planting today and join my 6-week beginner program here
enduranceid.com/beginner-swim-course

2 months ago | [YT] | 158