Inspired by the setting of a new world record for men’s 100M freestyle, we’ll look at how several elite freestylers train for speed. It’s maybe not what you think.

**Monday -** <https://www.goswim.tv/lessons/2374-slow-to-fast> :15 - the THROW :32 - look at the crossover :36 - hand flattens out and moves forward :40 - hand and arm extension :43 - bodyline :47 - kick :59 - reaching full extension when swimming slowly 1:12 - watch how late he breathes 1:45 - when swimming slow - bent arm recovery 1:58 - driving to extension when swimming slow 2:15 - still swimming with bent arm recovery 2:43 - increasing speed means the arms become more straight 3:12 - straight arm recovery 3:39 - watch the water slow the arm and drive it forward

**Tuesday -** <https://www.goswim.tv/lessons/661-learn-to-swim-soft-to-go-fast> :13 - very stable head :20 - great balance and stability :25 - the classic picture! :30 - arm in front of the body on recovery - weight shift! :55 - hitting with the inner elbow 1:04 - pinky exit 1:21 - high elbows 1:34 - low breath 1:48 - consistent kick when going slow 1:55 - consistent kick when going fast 2:16 - 2 beat kick 2:40 - feeling the water

**Wednesday -** <https://www.goswim.tv/lessons/2578-introduction-to-james-s-freestyle> :21 - full extension and soft fingers :32 - initial catch :40 - driving forward with fins :49 - arm in front of the body :53 - catch up timing fully connected catch :58 - working core stability 1:09 - swimming slowly, very much catch-up 1:34 - watch the hands 1:42 - using a 2-beat kick at slow speeds 1:43 - frame forward showing head rotating early for breath 1:56 - slightly increased rate, a bit less catch up 2:04 - better view of head rotating to air early 2:27 - slight lope and left hand right at shoulders when right hand enters 2:30 - more catch up 2:47 - breathing every stroke - not a noticeable lope, but it’s there

**Thursday -** <https://www.goswim.tv/lessons/2243-body-balance-freestyle-arms> :08 - arm variations - one down one to the side :13 - pull buoy with strap or the Finis Ankle buoy :19 - right arm sweeping on the surface - left arm pulling down :25 - move the arms so slowly that the body doesn’t move :33 - this is a coordination exercise :44 - also breath control - air is buoyant :59 - there will be some movement, but minimize it 1:15 - developing FEEL

**Friday -** <https://www.goswim.tv/lessons/689-bonus-buckets> :08 - develop powerful legs - fill the bucket w water vertical kick :14 - you can see the waterline :25 - rest then repeat 1:00 - starting the pull 1:11 - scene from Jaws 1:22 - pull and kick strength 1:41 - see the work without the pace

**Saturday -** <https://www.goswim.tv/lessons/354-train-for-speed> :16 - swim slow to swim fast :45 - to swim fast you have to train fast - in and out of the pool :50 - dryland, he trains for strength 1:02 - mimic the speed of the sprints during drylands 1:19 - knows his rate is 1.0 stroke cycle for his sprint 1:44 - assisted swimming 2:00 - equipment - look at the snorkel 2:10 - parachute 2:25 - parachute with fists 2:44 - ankle bands 3:00 - stretch cords resistive 3:10 - stretch cords assisted 3:22 - swim fast in practice

**Sunday -** <https://www.goswim.tv/lessons/2248-freestyle-intro-to-speed> :20 - swimmer sees the clock and sends themselves off :35 - swimmer sees the finish time :45 - 16 x 25 on :40 with all swims at :14 1:04 - 16 x 25 on :35 with all swims at :14 - made 6 1:20 - 16 x 25 on :30 with all swims at :14 - made 7 1:54 - change the goal time to :13

**Bonus Ideas:** **Brad Tandy – Slow Motion Freestyle** <https://www.goswim.tv/lessons/2946-slow-motion-freestyle>

**David Curtiss – Body Balance** <https://www.goswim.tv/lessons/3337-03-dc-body-balance>

**Jessica Hardy – Spin Drill** <https://www.goswim.tv/lessons/1287-freestyle-spin-drill>

**Ben Proud** <https://youtu.be/pssXaZR6fr4?t=16>


Sign In to watch video

Sept 6, 2022 - Sprint Freestyle Zoom