To push more emphasis toward the front of the freestyle, Matt swims with his legs completely straight and feet pointed.

This drill places extra stress on the torso and catch.  To keep the legs up, the torso needs to be tightened, and the catch has to be quick and consistent.

The hands dive immediately into the catch and Matt limits the bouncing, or dolphin movement of the legs by holding them as tightly as possible from the torso through the hips.

This drill should be done with very high intensity for very short distances.  You’ll also notice that in this instance, Matt does not breathe, which continues to focus the attention on the quick catch.


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Freestyle Straight Leg Sprinting