All right, that’s great body rotation. Body rotation needs more power. But the third law is really also important. That’s inertia. That means stroke rate basically. How do we keep our speed constant? We have really two ways of doing that. One is by kicking six beat kick, steady kick . And the other is by turning the arms over, faster, using it more like a propeller. So, how do we do that? We do it with dolphin kick. So, you’re gonna go dolphin kick free style, keeping one kick one stroke. So it’s… boom, boom, boom. You’re gonna up the stroke rate, keep up with the legs, head down, high elbow, all the other things. But this is to get the stroke rate up. We’re now gonna use a shoulder driven free style. All right. 10 metres, here we go. Dolphin free style. Ready! (Whistle blow)! One of the biggest challenges in swimming fast freestyle, is learning to turn the arms over quickly. Using dolphin kick with freestyle is the best race club drill to teach this important technique. The easiest way to learn this drill is by bending the arms in the recovery, as demonstrated by elite swimmer Lexie Kelly. The bent arm recovery enables a swimmer to get the hands back out in front more easily, and to keep the pull synchronized with the kick. It’s also better to do this drill for short bus of 10 to 25 metres at a time, and without taking a breath. With a rate over a hundred strokes per minute, Lexie keeps her head down, and pulls with a high elbow, to reduce frontal drag. Her fins increase propulsion as she snaps the kick down precisely as the hand enters the water creating a powerful motion. Looking forward under water makes this drill much more difficult to do. Ready(??) go! Chin down a little bit! Good!~ Good! You’re looking good! Over the top Getting accustomed to moving the arms quickly can begin with one of our favorite dryland boxing exercises called the wind-mill. Bent over, with her head down, Lexie swings her arms straight and fast in a circular motion. The boxing gloves add just enough weight to make this exercise more challenging. Full circle! Come on! Windmill! Make electricity! Come on!~ (Whistle blow!~) All right! Good job!~ Once you successfully done this drill with a bent arm, you can use a more advanced technique with a straight arm recovery. The work required to recover quickly with a straight arm is much greater than with a bent arm. But the increase in energy from this motion leads to a more powerful pull and kick. World champion Junya Koga gets tremendous distance per stroke by using this straight arm freestyle recovery with a faster stroke rate. Dophin kick free is a great technique that can be used to improve sprint freestyle. And it’s also being used by Olympic champion Michael Phelps to finish faster in his IM and freestyle races.