"The Swimmer's Ultimate Blueprint for Winning the Splash and Dash..."
Sprinting looks simple and easy. Wind up your arms, dive off the blocks, and blast white water on your way to the touchpad.
But experienced swimmers know better.
They know that speed is one of the hardest things to develop in the pool.
It’s much more than just “trying hard.”
It can be elusive and frustrating.
And here’s why:
"Most Swimmers Train for the 50 Free Totally Wrong..."
Swimmers will:
- Train and race the 50 freestyle like it’s a shorter 100 or even 200 freestyle (they are basically different strokes)
- Stumble through the start, underwaters, and turn (costing valuable time)
- Waste hours on strength work that doesn’t translate to the pool (getting stronger but not faster)
- Swim “harder and harder” but not “faster and faster” (lots of effort that isn’t turning into speed)
- Jump from training plan to plan (lots of false starts and lack of progress).
- Frustrated with a lack of direction in training (don’t know where to start)
If that sounds like something you’re struggling with…
And you are ready to take the next step in building water-splitting speed…
Then The 50 Freestyle Blueprint is your next stop.
Introducing:
“The 50 Freestyle Blueprint… the Swimmer’s Guide to Winning the Splash and Dash.”
Incorporating the latest research on stroke kinematics, hydrodynamics, and over 250 peer-reviewed studies with Olympians, World Champions, NCAA athletes, national level swimmers, and more, The 50 Freestyle Blueprint is the most detailed, evidence-based guide ever written on sprint swimming.
The book will teach you exactly what it takes to sprint at an elite level. Strategies, exercises, tips, drills, and practical takeaways to turn knowledge into action. And a collection of sets to hit the pool knowing that you are building something special for race day.
The sprinter's ultimate guide to mastering the 50 freestyle. 220+ pages of intel, strategies, technique advice, sets, and much more for dominating the splash and dash.
“How The 50 Freestyle Blueprint Will Help You Swim with Thunderous, Bulkhead-Rattling Speed...”
Here’s a look at just some of the chlorinated goodness that you will find inside:
✅ Dominate every phase of the race
This book is detailed—which means you are going to learn exactly what it takes to excel in every phase of the race. The start, flight, underwaters, breakout, technique at the water, the turn, and even the finish.
You’ll discover precisely how to attack each stage like the world’s fastest sprinters, leaving nothing to chance, so that you can carry speed from the starter’s gun to the moment your fingertips touch the wall.
✅ Build a blistering start
The start is a HUGE part of the 50 freestyle—repping 30% of the total race distance!
We break down elite-level block setup, leg drive, arm position, the proper leg stance, which leg to place where, flight positioning, trunk angles, and even look at the best angles to enter the water.
With practice and the information and drills in this book, you will launch like a missile and never look back.
✅ Sizzling underwaters
Underwaters have only grown in importance over the years, with swimmers now routinely kicking out to 15m in the fastest race on the program.
You’ll learn how to carry the speed from your newfound explosive start into similarly fast underwaters that send you to the surface ready to do battle.
Glide, streamline, dolphin kick, breakout—you’ll learn the specific factors of what it takes to excel.
✅ Sprint technique, unlocked
As hinted above, sprint freestyle technique is vastly different from “regular” freestyle. (Number one mistake swimmers make is trying to sprint with their regular freestyle stroke.)
Things like catch depth, hand entry, arm return, stroke rate, stroke length, body roll, pull path, shoulder roll velocity, kick amplitude—all of these things (and more!) are wildly different in sprint freestyle.
You’ll learn how sprint technique actually moves through the water so that you can spend more time training the right technique for sprint success.
✅ The Sprint Training Lab
With the right mechanics under our belt, we hit the pool. In the training section of the book, we’ll examine:
- The right energy systems to train for sprint success – The 50 is fast, and uses the body’s most explosive energy systems. You’ll learn how these sources of fuel work, when they are working, and how to strengthen them.
- The best ways to add resisted sprinting into your workouts – Resisted swimming has gotten more and more popular, but it’s commonly misunderstood or applied improperly. It’s a tool for more speed, power, and improved technique… when used smartly. You’ll get high-level intel on adding resisted swimming to your workouts.
- Using overspeed training the right way – Sprint assist tools can also help swimmers get faster, but there are limitations, and they need to be used properly. From getting towed to using fins and paddles, learn how the sprint stroke responds to this type of stimulus.
- How to prime a peak performance sprint – Readiness is crucial for sprint success. We’ll examine proven ways to ensure that you are ready to come flying out of the gates on command.
- Concepts of sprint training – Discover the core principles of sprint training like a boss, from using progressive overload, rest intervals, recovery strategies, to structuring a sprint workout for max effect.
By the end, you’ll have the confidence to know that every meter or yard being done in training is pushing you towards faster sprinting.
More speedwork, less guesswork.
✅ Sprint-specific dryland
Too often swimmers waste time on dryland that doesn’t translate to speed.
This book gives you the breakdown on how to program dryland (including strength training, core training, conditioning, mobility work, and plyometrics) for explosive swimming.
Things like:
- Strength training – Ideal rep ranges, the best exercises for sprint freestylers (including variations and progressions/regressions), and programming tips.
- Core training – The core is the glue that keeps everything together when sprinting. You’ll learn the different types of core exercises for sprinters and how to use them over the course of a training block/season.
- Plyometrics – You’ll learn the right rep ranges to use, different types of plyometric exercises to program, and the one plyometric exercise every sprinter must have in their dryland (non-negotiable).
We’ll also show you how to pair dryland with pool sessions for maximum carryover, strategies for maximizing power in the pool, and avoid the “fake specificity” that slows swimmers down.
✅ 20 Sprint Sets for explosive power and speed
The 50 Freestyle Blueprint includes 20 sprint sets to help you put the chlorinated rubber to the road towards sprinting awesomeness.
The sets cover a full range of goals with sprint freestyle, from more explosive starts to faster top end speed to enhanced stroke rates to improving lactate tolerance to help you close long course 50’s when your legs turn to cement.
Practice is where race-day excellence is built, and these workouts will give you the tools to make it happen.
⚡ EXCLUSIVE BONUS: "The 100 Freestyle Guide"
Complete your sprint preparation with a bonus guide on how to train and race the 100 freestyle.
The 100 Freestyle Guide is a 54-page guide that includes high-performance tips for training, racing, and winning the 100 freestyle.
You’ll learn:
- Why the 100 freestyle energy system blend is significantly different from the 50, and what that means for your workouts and preparation
- How the best sprinters on the planet change their stroke rate and timing when shifting from 50 to 100, and what slower swimmers get wrong
- How to master breathing frequency to close your races like a champion
- Pro strategies for mixing sprint and aerobic training in the same workout to maximize both
- Elite pacing strategies, both in terms of how you should split the race and which 25 where the race is basically decided (probably not the 25 you are thinking, either)
- Why a six-beat kick is essential for a fast 100 freestyle, and how to develop it in training
- And 10 proven, evidence-based sets that will help you prepare for the 100 freestyle like a pro
For swimmers who want to master both the 50 free and the 100 free, this bonus guide is an indispensable addition to your sprint preparation.
The 100 Freestyle Guide is valued at $39, is included for free when you order The 50 Freestyle Blueprint today.
The sprinter's ultimate guide to mastering the 50 freestyle. 220+ pages of intel, strategies, technique advice, sets, and much more for dominating the splash and dash.
Who The 50 Freestyle Blueprint Is For:
➡️ Swimmers ready to unleash their bottled-up potential in the 50 freestyle and want to destroy some PBs.
➡️ Coaches looking for evidence-based concepts and tips, as well as sets to train faster sprinters.
➡️ Experienced swimmers frustrated with a lack of progress and are ready for strategies that flat-out works
As with The Dolphin Kick Manual, this is a detailed manual meant for experienced swimmers and coaches.
The book is not for beginners.
The 50 Freestyle Blueprint is a comprehensive and granular look at what it takes to sprint at an elite level.
Train Smarter. Sprint Faster.
The interesting paradox of the 50 freestyle is that it’s much harder to master.
There is simply no room for error. A slow start, sloppy breakout, mistimed finish—the event demands flawless execution.
But power, speed, and race execution aren’t just gifts that you are born with…
They are skills that can be developed with the right plan.
And if you’re ready to take your 50 freestyle to new heights, The 50 Freestyle Blueprint is your first-class ticket.
👇 Grab Your Copy of The 50 Freestyle Blueprint 👇
- Format: Digital PDF (instant download) – mobile friendly and printable
- Length: 220 pages (+ sets and bonuses)
- Price: $59 USD
- Delivery: Immediate access via download link sent to your email
Frequently Asked Questions
How is the book delivered?
The 50 Freestyle Blueprint is a digital PDF. You’ll get instant access after completing your order. You will be redirected to a page with download links and you will receive an email with links for access.
The eBook is mobile-friendly, searchable, and printable, so you can get your sprint knowledge on at your desk, on the pool deck, or between sets in the gym.
Is this book evidence-based?
Big time. The book draws from over 250 (!!) peer-reviewed studies in physiology, biomechanics, stroke kinematics, hydrodynamics, and more.
The content of the book is rooted in research and proven by real-world application at the highest levels of our sport, including with Olympians, World Champions, national-level swimmers, and more.
The material is broken down in language swimmers can understand so that they can apply the concepts and strategies into meaningful improvement in the water.
What level of swimmers is this for?
Similar to The Dolphin Kick Manual, the material was written for intermediate to advanced swimmers (and swim coaches).
If you’re new to the sport of swimming, much of this material and lingo will be overwhelming. It’s not a beginner’s guide, it’s for swimmers and coaches looking towards high-performance sprinting in the pool.
Do you offer refunds?
Because this is a digital product delivered instantly, all sales are final. That said, if you have questions or issues with your download, or you realize that this book is really not for you, send me an email and we’ll figure something out.
How long will I have access to the book?
Forever. Once you download the PDF, it’s yours to keep. You can read it on any device or print it out for easy reference at the pool.