The 50 Freestyle Blueprint (eBook)

The 50 Freestyle Blueprint is a comprehensive and evidence-based digital manual for helping swimmers improve sprint performance.

Unlocking elite sprint speed one stroke at a time, The 50 Freestyle Blueprint is the ultimate guide to dominating the most explosive event in swimming.

Whether you’re a swimmer chasing that elusive personal best time or a coach wanting to give your swimmers a razor-sharp edge, this book is a comprehensive and elite blueprint for more power, better execution, and faster top-end speed.

Inside you will find:

• The mechanics of elite sprint freestyle – Learn how the fastest 50 freestylers in the world attack each phase of the race—start, flight, underwaters, breakout, stroke technique, turn, and finish. The race is short but can be improved in a myriad of ways. The book will help you fine tune every segment so that you can carry speed from the starter’s gun to the touch.
• Research-backed guidance – From resisted sprinting to optimal stroke rate to sprint-specific dryland, you’ll learn what actually drives performance in the water. The material is backed by over 250 peer-reviewed studies analyzing the performances of elite (and non-elite) swimmers. Less guesswork, more speedwork.
• Training tools and tips – Get expert, evidence-based advice on using sprint gear the right way, including power towers, resistance tubing, fins, paddles, and sprint-assist methods to build speed and power in the water.
• Sprint-specific dryland – Strength training, core development, mobility, and plyometrics that actually transfer to sprint swimming. Includes ideal rep ranges, exercise variations, and programming tips to complement pool work. Building strength and power in the gym gives you the raw materials to succeed when sprinting, and in this book, you’ll learn what actually works.
• Real-world application – Packed with actionable takeaways, including 20 ready-to-use sprint sets, drill progressions, dryland exercises, mental cues, and more to turn sprint theory into blistering race-day speed.

Whether you want to better understand sprint technique, blast a new PB, or stop losing races off the blocks, The 50 Freestyle Blueprint is the ultimate resource for sprinters looking to get after it.

Frequently Asked Questions

How is the book delivered?

The 50 Freestyle Blueprint is a digital PDF. You’ll get instant access via email after purchase. The file is mobile-friendly, searchable, and printable, so you can study it at your desk, on deck, or between sets at practice.

The bonus that comes with the main guide, The 100 Freestyle Guide, is also a digital download. You’ll receive download links for the full suite of eBooks once your order is completed, both by redirecting to the website and also in an email where you’ll get additional download links.

Is this book based on scientific research?

Yes. The book draws from over 250 peer-reviewed studies in biomechanics, physiology, hydrodynamics, and sprint-specific training. All recommendations are backed by research and proven by real-world application with Olympians, World Champions, and national-level sprinters.

The book is also jam-packed with practical advice to help you bridge the research with action in the pool. The goal of the book is to help you start getting better today in the pool. Key takeaways and tips in each section will help you do just that.

What level of swimmer is this for? Will beginners benefit from it?

This book is for intermediate to advanced swimmers and coaches. If you’re already training regularly and understand the basics of freestyle technique, this guide will help you refine every element of sprint performance. If you’re brand new to the sport, it’s not the right starting point.

Does the book include sets and workouts?

The 50 Freestyle Blueprint includes a large training section that features strategies and tips for building killer sprint sets that drive results. The goal is to give you the information and tactics to craft productive sets and workouts that will help you sprint fast.

The book also includes 20 sets that you can use to draw inspiration from or use at the pool. The sets are specifically formulated for sprint success in the pool, targeting various phases of the 50 freestyle, from the start to peak power production to improved stroke rates.

Do you offer refunds?

Because this is a digital product, all sales are final. That said, if you have questions or download issues, or if you order it, try it, and really realize that the book isn’t the right fit, contact me at the link below and we can figure something out.

How long will I have access to the book?

Forever! Once you order the PDF, it’s yours to keep. Print it out, read it on any device, and reference it poolside for faster sprinting.

Have a question about the book?

Reach out to our team by filling out the form on this page and someone will reach out in the next 24 hours.