Sprint freestyle isn’t distance freestyle done harder—it’s a different technique built specifically for speed. Here’s what changes with body position, stroke rate, kick, and coordination, and how to use it in your 50 free.
How many dolphin kicks should you be doing? We break down where you need to draw the line when it comes to kicking underwater.
A fast dolphin kick is the result of good kick mechanics, mobility, strength, and training. Here is your guide to improving your underwater underwater kick.
Does the barbell back squat predict swim start performance? Research shows stronger sprinters get to 15m faster. Read on for the data and strength benchmarks.
Faster flip turns are one of the quickest ways to improve times in the pool. Here are seven tips to get in and out of the turns faster.
A good reaction on the starting block gets swimmers off the block and into the race early. Here’s what you need to know about good reaction times.
Powerful starts are a combination of horizontal force, sequencing, and the right training. Here’s how to build explosive power in the block phase of the start.
Short step vs long step relay start—what elite swimmers use and why it matters for early race speed.
The block phase is the most important part of the swim start. Here’s how to optimize it for more explosive starts.
How should you pace the 100 freestyle? Data from Olympic finalists reveals where races separate, how much elites positive split, and why the third 25 often decides the outcome.