Ever wonder why Michael Phelps or Lance Armstrong can hold insane speeds? 🏊♂️💨 It’s their engine—VO₂ max.
💡 VO₂ max = how efficiently your body uses oxygen. Bigger engine → more fuel → swim faster & longer.
🔥 The best part? You can grow your own engine AND swim like a machine with better mechanics: sleek body position, strong rotation, flexible ankles & shoulders.
4 Steps to Become a Swim Machine: 1️⃣ Train Your Engine – Short, brutal sets 1–2x/week. Long rest = full effort each rep. 2️⃣ Know When to Push – Hard sessions only work if your body is ready. HRV (Whoop, Oura, etc.) tracks recovery so you hit every session at the perfect time. 3️⃣ Swim More – “Bigger base = higher peak.” More water time = stronger engine, more endurance. 4️⃣ Morph Your Body – Body position, flexibility & head alignment = glide like a machine.
💬 Want a personalized coaching system built for you? Email me at lukas@siskasystems.com with your current swim issues & goals, and let’s make your swimming engine a beast! 🐋💪
Most swimmers waste their power without realizing it…
The problem is poor body rotation.
Shoulders and hips out of sync → you snake through the water.
Shoulders flat, hips swaying → huge drag.
No rotation at all → tons of effort, not much speed.
✅ The correct way: shoulders rotate fully, hips stay stable and only follow slightly. One clean, connected plane of movement.
Get this right, and your catch and kick both improve automatically, unlocking free speed you didn’t know you had.
👉 I’m filming a full breakdown video on this right now—it’ll be out this weekend. Can’t wait to share it with you!
Slots to be coached personally by me are opening up in September. If interested simply email me at lukas@siskasystems.com telling me you swim goals and where you are at currently with your swimming.
If your stroke always feels clunky or exhausting… You’re probably trying to fix everything at once.
After coaching 100s of adult swimmers, I’ve found that progress only happens when you fix things in the right order:
1️⃣ Get comfortable breathing 2️⃣ Lock in your body position 3️⃣ Master your rotation 4️⃣ Build a strong catch & pull 5️⃣ Let the kick happen naturally 6️⃣ Then refine your recovery
When you follow this sequence, freestyle finally starts to feel smooth, fast, and fun.
👉 Stop overthinking. Start progressing — one step at a time.
🚨 Coaching Update: I’m fully booked for August, but I anticipate a few 1-on-1 coaching spots opening up in September. If you're interested in working with me, shoot me an email at lukas@siskasystems.com and tell me a bit about your swimming.
If you're fit but still feel like you're swimming through mud while others glide past you… this might be why:
1️⃣ Head Position – Looking too far forward or down creates drag. Aim your eyes ~45° forward with water just over your goggle line.
2️⃣ Only Pulling with Forearms – Like paddling a kayak with a spoon. Start your catch with your shoulder close to your head to recruit your lats, core, and triceps.
3️⃣ Your Body Isn’t “Morphed” Yet – You need swim-specific mobility, especially in the shoulders, to access real power.
4️⃣ Only Doing Drills – Drills without swim fitness won’t hold. Use equipment (fins, pull buoy, paddles) to build volume and reinforce technique.
💡 You don’t need perfect technique—you need consistency and a smart plan.
Want help?
✅ Work 1-on-1 with me — just email me: lukas@siskasystems.com or ✅ Grab my 12-week Distance Plan
Don’t give up on or over look flutter kicking . It can be a huge asset to your freestyle stroke . It can help you have more endurance, more power and most importantly more speed . This video shares a step by step method on how to improve it: Check it out ! https://youtu.be/YXwgYYQiFrY?si=O6-jb...
Siska Training Systems
Siska Training Systems
Save yourself time and frustration. Start making that freestyle comfortable and fast now: Check this vid out https://youtu.be/sXdF6r2DsE8?si=SpnDi...
1 month ago | [YT] | 3
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Siska Training Systems
Which Video Interests you most ?
1 month ago | [YT] | 2
View 0 replies
Siska Training Systems
🚀💦 Unlock Your VO₂ Max & Swim Faster for Longer!
Ever wonder why Michael Phelps or Lance Armstrong can hold insane speeds? 🏊♂️💨 It’s their engine—VO₂ max.
💡 VO₂ max = how efficiently your body uses oxygen. Bigger engine → more fuel → swim faster & longer.
🔥 The best part? You can grow your own engine AND swim like a machine with better mechanics: sleek body position, strong rotation, flexible ankles & shoulders.
4 Steps to Become a Swim Machine:
1️⃣ Train Your Engine – Short, brutal sets 1–2x/week. Long rest = full effort each rep.
2️⃣ Know When to Push – Hard sessions only work if your body is ready. HRV (Whoop, Oura, etc.) tracks recovery so you hit every session at the perfect time.
3️⃣ Swim More – “Bigger base = higher peak.” More water time = stronger engine, more endurance.
4️⃣ Morph Your Body – Body position, flexibility & head alignment = glide like a machine.
💬 Want a personalized coaching system built for you? Email me at lukas@siskasystems.com
with your current swim issues & goals, and let’s make your swimming engine a beast! 🐋💪
1 month ago | [YT] | 11
View 0 replies
Siska Training Systems
What is your main goal in swimming ?
1 month ago | [YT] | 4
View 0 replies
Siska Training Systems
Most swimmers waste their power without realizing it…
The problem is poor body rotation.
Shoulders and hips out of sync → you snake through the water.
Shoulders flat, hips swaying → huge drag.
No rotation at all → tons of effort, not much speed.
✅ The correct way: shoulders rotate fully, hips stay stable and only follow slightly. One clean, connected plane of movement.
Get this right, and your catch and kick both improve automatically, unlocking free speed you didn’t know you had.
👉 I’m filming a full breakdown video on this right now—it’ll be out this weekend. Can’t wait to share it with you!
Slots to be coached personally by me are opening up in September. If interested simply email me at lukas@siskasystems.com telling me you swim goals and where you are at currently with your swimming.
1 month ago | [YT] | 10
View 0 replies
Siska Training Systems
🧠 Freestyle Isn’t Hard — It’s Just Misunderstood.
If your stroke always feels clunky or exhausting…
You’re probably trying to fix everything at once.
After coaching 100s of adult swimmers, I’ve found that progress only happens when you fix things in the right order:
1️⃣ Get comfortable breathing
2️⃣ Lock in your body position
3️⃣ Master your rotation
4️⃣ Build a strong catch & pull
5️⃣ Let the kick happen naturally
6️⃣ Then refine your recovery
When you follow this sequence, freestyle finally starts to feel smooth, fast, and fun.
👉 Stop overthinking. Start progressing — one step at a time.
🚨 Coaching Update:
I’m fully booked for August, but I anticipate a few 1-on-1 coaching spots opening up in September.
If you're interested in working with me, shoot me an email at lukas@siskasystems.com and tell me a bit about your swimming.
I’ll reply directly
2 months ago | [YT] | 15
View 2 replies
Siska Training Systems
Slower than 1:30/100m? Read this 👇
If you're fit but still feel like you're swimming through mud while others glide past you… this might be why:
1️⃣ Head Position – Looking too far forward or down creates drag. Aim your eyes ~45° forward with water just over your goggle line.
2️⃣ Only Pulling with Forearms – Like paddling a kayak with a spoon. Start your catch with your shoulder close to your head to recruit your lats, core, and triceps.
3️⃣ Your Body Isn’t “Morphed” Yet – You need swim-specific mobility, especially in the shoulders, to access real power.
4️⃣ Only Doing Drills – Drills without swim fitness won’t hold. Use equipment (fins, pull buoy, paddles) to build volume and reinforce technique.
💡 You don’t need perfect technique—you need consistency and a smart plan.
Want help?
✅ Work 1-on-1 with me — just email me: lukas@siskasystems.com
or
✅ Grab my 12-week Distance Plan
Let’s get you swimming faster 🏊♂️💨
— Lukas
2 months ago | [YT] | 15
View 4 replies
Siska Training Systems
Don’t give up on or over look flutter kicking . It can be a huge asset to your freestyle stroke . It can help you have more endurance, more power and most importantly more speed . This video shares a step by step method on how to improve it: Check it out ! https://youtu.be/YXwgYYQiFrY?si=O6-jb...
2 months ago | [YT] | 0
View 0 replies
Siska Training Systems
Which video sounds the most interesting ?
4 months ago | [YT] | 2
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Siska Training Systems
I analyzed 4 of your freestyles in this video, some interesting things were found! Check it out here https://youtu.be/xpM4E7q9qOU?si=JeZl_...
4 months ago | [YT] | 2
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