1. Swimming Faster A coach’s guide to Mark Spitzian Speed

2. Major Technique Work Pulling Kicking Individual Strokes Starts, turns, and finishes The best way to swim faster is to practice faster. - Dick Shoulberg, 2001 US Women’s National Coach

3. General Techniques Keep High elbows Close fingers and cup hands slightly Stay high in the water Keep Maximum Resistance in stroke and kick, and Minimum resistance in body Breathe Quickly Practice pace for distance events Longer is better STRETCH!!! Flexibility in shoulders and ankles!

4. Freestyle Emphasize stroke length and shoulder roll for maximum power Use Question mark shaped stroke underwater Draft off the opponent in longer events No circle swimming Bilaterally breathe Six-beat kicking No breathing in or out of turns Extend duration of streamline

5. Butterfly Undulation Question mark shaped stroke underwater Keep arms low in recovery Breathing pattern Two-beat kick Extend kick underwater Shoulder and back strength Stay conservative and long in distance event

6. Backstroke Shoulder roll with deep strokes Head still Head back and arch back Straight arm recovery 2-2-2 kicking rhythm Butterfly kick underwater Underwater kick up to 15 meters Know the stroke count

7. Breastroke Bring hands into chest Keep elbows high Head down Recover above the water Stay high in the water Stay low above the water Find a rhythm Lengthen the pull-out Finish the kick

8. Starts, Turns, and Finishes Starts: Stay loose and explode off the block Enter in an imaginary hole Keep head tucked Turns: Get in and out quickly, staying legal No breathing inside of the flags Extend the streamline Finishes: Keep head down EORT: length beats taking an extra stroke

9. And Reap the Rewards: