**Advanced Freestyle Swim Lesson #9:  Freestyle Sprint**

This swimmer is sprinting 25 yards of freestyle.   Notice how the arms drive immediately into the catch.   She doesn’t keep the arms out front or ride out the extension.

Her head is down but her eyes are slightly forward. She’s holding her breath…t’s only one length.

She pulls back fairly straight without any zig-zag or “S” movement in her pull pattern. She has been taught to pull toward the outside of her thigh, in a straight line.   Her hands are deeper and her arms are straighter at this high speed than when she swims at slower speeds.

Notice her kick.  It’s a non-stop, 6-beat kick, which means that she kicks SIX TIMES during one complete arm cycle…or THREE KICKS per arm.    Her hips are stabilized by her kick. There’s not much rotation in her hips, but you’ll notice the shoulders are rotating.

Notice her arm recovery. Her arms are almost straight and move in a rainbow-type arc. 

Sign In to watch video

Advanced Freestyle #9: Freestyle Sprint