The FASTEST 100m Freestyle

The SECRET Behind The FASTEST 100m Freestyle of All Time: Pan Zhanle

pan has ascended from World Championship

finalist to Asian record holder and now
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world record holder the 19-year-old
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Phenom from China is the world record
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holder in the 100 meter freestyle at a
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46.8 and he’s the clear favor to win the
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Olympics in Paris let me know what you
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guys think Down Below in the comments as
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I’m filming this right before the
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Olympic Games and this video I want to
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break down his stroke show you guys all
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the things that he’s doing so well where
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he can improve and how you can apply
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this to your B swimming so let’s go
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ahead and back things up just a little
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bit in this footage this is when he let
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off the free relay for free relay where
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he broke the world record you can see
Breathing
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him right there underwater we’re going
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to talk about that we’re going to talk
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about a secret that he’s doing to make
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him swim so so fast but first thing that
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I want you guys to pay attention to is
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how he’s breathing so I’m going to go
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ahead and pause it right here you can
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see how his whole top of his head is out
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of the water but the under half of the
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lower part is completely underneath the
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water so let me go ahead and pay
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attention to that uh and we’re going to
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play this in slow motion you can see
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right there as he’s getting his breath
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if I were to draw a line across his head
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you can see there’s the the headline and
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there’s the the water line these two
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lines are almost parallel to each other
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because he’s keeping one eye above the
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water and one eye below the water now a
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huge mistake a lot of swimmers make if
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they just lift up their head and when
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you lift up your head your legs are
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going to sink and you can see that Pan
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actually does this better than most of
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the swimmers in the heat so let’s go
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ahead and watch that again again pay
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attention to how he’s breathing a lot of
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power we’re going to break down the kick
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break down the pull but look at that
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head position he’s really able to
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maintain such a solid head position as
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he’s swimming let’s go back just a
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little bit to watch it from another
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angle look at that head position do you
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see
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how right there do you see how the eyes
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are looking straight to the side head is
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in a perfect line almost a lot of
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swimmers that second line would look
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like this cuz the head is right here and
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then your legs are going to in he is
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phenomenal when he does that next time
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you go swing pay attention to how much
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you lift the head up and it’s really
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tempting to go up and down you watch a
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lot of swimmers that are breathing every
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two strokes in the 100 the 400 anything
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and the the body is going up and down
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it’s a Gallop you want to maintain that
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gallop but keep forward momentum and
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this is the thing a lot of swimmers get
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wrong another thing that I want you pay
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attention to from this side angle is how
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good his distance per stroke is he’s not
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taking a lot of Strokes huge distance
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per stroke right there and that allow
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ows him to be efficient all the way
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through the entire 100 met yeah he was
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out in 22 low but he’s still going 24 on
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the second 50 and in order to maintain
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that speed you have to have really good
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distance per stroke we’re going call it
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DPS so next time you go to the pool
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whether it’s a 50 meter pool or 25 met
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pool count how many strokes that you
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take from one end to the other do it
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when you’re going slow do it when you’re
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going medium and do it when you’re going
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fast I bet it’s going to take a lot more
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Strokes for you to get to the other end
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of the pool then pan is taking right
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here just goes to show how efficient he
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is now another thing that I want to
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break down is his kick look at that kick
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an absolute machine he’s got like turbo
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Jets like a jet ski behind him and
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that’s enabling him to swim so fast
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because the secret to him swimming fast
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is not just the turbo kick but it’s a
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few other things and what the turbo kick
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is allowing him to do on the front of
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the stroke with the catch and the pull
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now these things are all very very
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important he’s kicking so hard you can
Underwater Audio
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barely hear anything but if you want to
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The Secret Weapon
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talk about Pan’s secret weapon and it’s
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powered by his kick if he didn’t have
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the kick this wouldn’t work what I call
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this is his alternating plank powered by
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the turbo kick sort of just made that up
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there but if you look at how good his
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kick is that kick allows him to almost
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lean in on each stroke look at this
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right here do you see how he almost
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pauses on that arm as it’s extended and
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as that arm is extended the kick is just
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letting him like hover over the water
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it’s almost like an alternating plank
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it’s all core stability driven by the
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kick so he has like one arm out the legs
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right here turbocharge is flying if his
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legs aren’t doing that it’s not going to
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allow him to keep this arm extended as
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much as it is yes he has a great early
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vertical forarm yes he has a great pull
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he’s able to pull the water behind him
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but if it weren’t for this kick he
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wouldn’t be able to just glide on each
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of these Strokes pay attention to how
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long he’s able to maintain this Glide
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compared to the other swimmers right
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watch how fast they get into the stroke
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and he’s able to maintain that distance
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for stroke with his turbocharged kick so
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let’s go and watch it right here pay
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attention that do you see how he’s like
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almost floating on that arm try watch
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that again he’s out there floating on
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each arm you see it really well
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underwater and pay attention to the
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timing of how long he’s able to hold his
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arm out compared to the other swimmers
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in lay next to him they all just drop
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their arm and get into the catch
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immediately he has almost a slight
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hesitation you can see it right there a
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slight hesitation holding his line in
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that alternating plank system now this
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is really done by focusing on technique
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and you can only do this when you see
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yourself swim and here’s what he had to
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say about
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[Music]
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that as you can see video analysis is so
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important to swimming fast so if you
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haven’t seen yourself swim you got to
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make sure you’re filming yourself at
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different speeds different angles just
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like you’re watching in this analysis
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video now if you want myself or other
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top coaches to review your footage we do
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this every single week in our Swimming
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Academy so this is a community of people
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who are really focused on taking their
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swimming to the next level if that
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sounds like something you’re interested
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in and you want to take your swimming to
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the next level make sure you join it
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I’ll see you in there and ha