I am a gold dolphin in swimming 🏆 ig: @adriianromero__

Adrián Romero

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The video traces the journey that earned me the “Golden Dolphin in swimming,” an accolade that stands for technical mastery and competitive excellence. From the very first seconds, the importance of daily discipline is clear: getting up early for double training sessions, combining dry-land strength work with butterfly laps, and practicing the undulating kick until it is flawless. It underscores that consistency and proper technique reduce drag and increase top-end speed—crucial for excelling in the 50- and 100-meter butterfly.

The middle portion details specific routines: 8×50-meter power sets starting off the blocks, apnea drills to build lung capacity, and core exercises to stabilize the torso during the underwater phase. Each set is monitored with a stopwatch and heart-rate sensor so load and intensity can be adjusted on the spot. Underwater video review is also highlighted as a tool for correcting hip and shoulder alignment, preventing injuries, and maximizing the propulsion of the dolphin kick.

Nutritional strategy is another focal point: complex carbohydrates before the toughest sessions, protein after every workout, and natural antioxidants to speed muscle recovery. Active rest and preventive physiotherapy are emphasized for maintaining shoulder flexibility, one of the most vulnerable areas in elite swimming.

The closing section offers motivational advice for swimmers aiming for their own “aquatic gold medal.” Visualize the goal, track weekly progress, and surround yourself with a team that both pushes and supports you—these are presented as key pillars. The video ends with an invitation to follow the ongoing improvement process and connect on social media for live sessions, new drills, and speed challenges: IG: @adriianromero__

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