Rotation is critical for swimming fast freestyle, but the solution...
Andrew Sheaff@AndrewKSheaff
57 views
Feb 09, 2026
~1 min read
1
Rotation is critical for swimming fast freestyle, but the solution is rarely to rotate more.
The solution is to rotate at the right time.
Rotation is important on the top side as it allows swimmers to recover the arms effectively.
The solution is to rotate at the right time.
Rotation is important on the top side as it allows swimmers to recover the arms effectively.
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Rotation is important on the bottom side as it allows swimmers to achieve better pulling positions.
Here’s a simple set that doesn’t encourage swimmers to rotate more.
It encourages them to get the timing right.
Here’s a simple set that doesn’t encourage swimmers to rotate more.
It encourages them to get the timing right.
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6x150 as 25 Over-under freestyle + 50 freestyle
Descend 1-3/4-6 at the same stroke count
Over-under freestyle encourages swimmers to rotate at the right time, tying the rotation to the recoveries and the pull.
Descend 1-3/4-6 at the same stroke count
Over-under freestyle encourages swimmers to rotate at the right time, tying the rotation to the recoveries and the pull.
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Swimmers can then directly apply those skills while swimming right away.
And by using stroke count and speed constraints, we can encourage swimmers to learn how to apply these skills more effectively.
And by using stroke count and speed constraints, we can encourage swimmers to learn how to apply these skills more effectively.
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While this set is more endurance oriented, the same concept can be applied to any type of training.
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Swimming research from the week…
1. Execellent study on the details of an effective start.
shorturl.at/jzvLT
While 'deliver a lot of force effectively' is in many ways the bottom line, lots of nuance discovered here.
@Ruiz_NavarroPhD
1. Execellent study on the details of an effective start.
shorturl.at/jzvLT
While 'deliver a lot of force effectively' is in many ways the bottom line, lots of nuance discovered here.
@Ruiz_NavarroPhD