Monday April 14 2025

The Warm Up: Lukas Märtens Breaks World Record in the 400 Freestyle with 3:39.96

Germany’s Lukas Märtens just did what many believed was impossible in textile.

On Saturday at the Stockholm Open, the 23-year-old ripped a 3:39.96 in the men’s 400m freestyle — taking down Paul Biedermann’s 2009 super-suited world record (3:40.07) and becoming the first swimmer in history to break the 3:40 barrier without the help of polyurethane.

The swim wasn’t just fast. It was a statement.

Märtens took it out hard, flipping at 1:47.55 at the halfway mark — nearly a second under world record pace. But unlike so many before him, he didn’t fade. He came home in 1:52.41, closing with control and composure to lock in one of the most impressive swims in recent memory.

“Congratulations, Lukas! First person under 3:40 — the world’s been waiting a long time to see it,” said former record holder Ian Thorpe, whose own 3:40.08 from 2002 also fell to Märtens’ breakout performance.

The new mark resets the record books and signals a new chapter for middle-distance freestyle.

Märtens had been knocking on the door — he went 3:40.33 just last year at the German Championships — but few expected the breakthrough to come this soon, or this sharply.

With Paris 2024 on the horizon, this swim doesn’t just rewrite history — it reshapes expectations. Suddenly, the 400 free podium feels wide open. And the era of chasing suits may finally be behind us.

Splits Breakdown:

• 100m – 52.79

• 200m – 1:47.55

• 300m – 2:43.23

• 400m – 3:39.96

The Pre Set: Greg Meehan Named USA Swimming’s New National Team Director

USA Swimming has officially named Greg Meehan as its new National Team Director, signaling a bold shift back toward coach-led leadership at the top of American swimming.

The announcement comes after a five-month nationwide search and marks a return to placing coaching expertise — not just administration — at the center of the national team’s direction.

Meehan brings serious pedigree. As Stanford’s head women’s coach since 2012, he led the Cardinal to three consecutive NCAA championships and coached some of the biggest names in American swimming — including Katie Ledecky, Simone Manuel, and Torri Huske. He also served on three straight U.S. Olympic coaching staffs, including as head women’s coach in Tokyo.

“I’m beyond grateful to take on this role,” Meehan said in a statement. “My love for the Olympic movement — especially USA Swimming — has shaped so much of my life. As we look ahead to LA 2028, our success will be a byproduct of the investments we make today.”

Meehan replaces Lindsay Mintenko, who held the role of National Team Managing Director for seven years. While Mintenko oversaw many successful meets, her tenure leaned more administrative. With Paris around the corner and LA on the horizon, USA Swimming made it clear: the next phase demands a coach’s voice and vision at the helm.

The decision was met with support from across the swimming community — including athletes and coaches who have worked closely with Meehan over the years.

Natalie Coughlin, USA Swimming’s incoming Board Chair, called it a game-changing hire:

“Greg not only understands the preparation and mindset needed to win — he brings a clear plan for athlete development and team culture. His ability to elevate athletes is unmatched.”

Meehan will be based out of Colorado Springs and is expected to take the reins immediately as the U.S. prepares for Olympic Trials and a defining run to LA 2028.

For USA Swimming, the message is clear: it’s time to put coaching leadership back on the podium.

The Main Set: ️ Sprint Stunners: 50s of Stroke Officially Added to LA 2028 Olympics

Get ready, sprinters — your moment on the Olympic stage has finally arrived.

In a move that will shake up the landscape of Olympic swimming, World Aquatics has officially added the 50-meter backstroke, breaststroke, and butterfly to the event lineup for the 2028 Olympic Games in Los Angeles.

This marks the first time in Olympic history that swimmers will compete in the non-freestyle 50s on the sport’s biggest stage — a decision that expands the swim program to 41 medal events, making it the most medal-rich sport in the Games.

For pure speedsters, it’s a long-awaited win.

“This just confirmed my fourth Olympics,” said three-time Olympic champ Adam Peaty, who owns the world record in the 50 breast. “I’m buzzing with excitement — this is the direction the sport needs to go.”

Sweden’s Sarah Sjöström, the world record holder in the 50 fly, echoed the sentiment, calling the announcement “the best news ever for the swimming world.” American sprinter Michael Andrew took it a step further: “This is the greatest day of my sporting career.”

But not everyone’s sold.

Michael Phelps, the most decorated Olympian of all time, was blunt in his reaction, comparing the decision to summer league swimming and questioning whether the new events carry the same weight as their longer-distance counterparts.

Italian star Thomas Ceccon also voiced concern, warning that more events doesn’t necessarily mean better — and that the value of an Olympic medal could be diluted.

Still, the decision represents a paradigm shift in Olympic swimming. For years, the 50s have drawn massive attention at World Championships but remained absent from the Olympic schedule — until now.

This change opens the door for more specialists to qualify, more countries to contend for medals, and more electric races to capture fan attention in just 20–25 seconds of pure chaos.

It’s bold. It’s controversial. And it’s happening.

Welcome to sprint nation, Olympic edition.

Workout Of The Day

8x rounds
50 on :55 Fly (25 kick / 25 swim)
50 on :50 (25 Bk swim / 25 Br swim)
50 on :45 Free [8m uw, 10-14SPL]

(3min)

12×50 on 1:00 Free kick w/board (EZ // fast)

(3min)

3×100 on 2:00 Back w/chutes [50 Kick, 50 ROLO]
3×100 on 2:00 Back w/chutes [50ROLO, 50 swim]
3×100 on 2:00 Back w/chutes [Desc 1-3 for tech]

(3min)

16×25 on :30 Free (DPS // fast) [8m, 15 SPL]

(3min)

4x rounds [A = 1:10, B=1:15, C=1:20]
5×100 on 1:20 Free swim [econ, hold form]
1×200 on 2:10 Free swim [Past flags, fast]
4×50 on 1:30 Free swim [8m uw, AFAP]

TRAINING TIP: Want to swim faster? It starts before you hit the water.

Proper pre-workout nutrition and hydration can make or break your session — and too many swimmers show up underfueled and dehydrated.

Here’s how to prep like a pro

1–3 HOURS BEFORE TRAINING:
Eat a small, carb-rich meal or snack to top off glycogen stores (your body's swim fuel).
Good options:

• Banana + peanut butter
• Bagel + honey
• Oatmeal + berries

2–3 HOURS BEFORE PRACTICE:

Hydrate like it’s part of the workout.

• Drink 16–20 oz of water or a sports drink
• Add electrolytes or a pinch of salt if you sweat a lot
• Sip another 8–10 oz ~15–30 min before warm-up

️PRO TIP:

Training early in the morning? You don’t need a full meal. Try a banana, sports drink, or a gel to get some quick carbs in your system.

Ravenous Recipes

Ingredients:

1 100 Calorie English Muffin

112g 96% Lean Ground Beef

56g Turkey Sausage

2 Slices Fat Free American Cheese

15g Light Mayo

5g Adobo Sauce

3g Sriracha

2g Famous Dave's Seasoning

1g Paprika

How to Make It:

1. Toast your muffin. Slice it in half — that’s your bun.

2. In a bowl, combine ground beef + turkey sausage + seasoning. Mix it by hand and form into two equal-sized balls.

3. In another small bowl, whip up your sauce: light mayo, adobo sauce, sriracha, and paprika. Stir until smooth.

4. Heat a skillet over medium-high. Drop in the meatballs and flatten them using a burger press or spatula.

5. Cook 3–4 minutes, then flip and top with cheese. Cover with a lid and melt that cheese (another 2–3 minutes).

6. Stack the patties on your muffin base, drizzle the spicy mayo on top, and close it up.

Technique Spotlight: 5 Freestyle Drills to Sharpen Your Stroke

Looking to refine your freestyle technique? This video offers five essential drills designed to improve body position, balance, and propulsion in the water.​

Drills Covered:

1. Superman Glide – Enhances body alignment and streamlining.​

2. Kick on Side – Develops balance and body rotation.​

3. 6-3-6 Drill – Combines kicking and arm strokes to improve coordination.​

4. Catch-Up Drill – Focuses on arm extension and timing.​

5. Fingertip Drag – Encourages high elbow recovery and smooth arm movement.​

Each drill is demonstrated with clear instructions, making it easy to incorporate into your training routine.​

Watch the full video here: 5 Freestyle Drills For Beginner Swimmers