Freestyle – Selecting the Right Technique

In low-octane freestyle, the elbow lifts vertically above the head, requiring good body rotation. As a result, the hand stays relaxed, positioned just above the water, and remains out for as long as possible before entry — reducing drag and encouraging extension. Think of a stone skipping across the water.

Tempo Trainer target: 80–86 spm

In medium-octane freestyle, the hand rises to elbow height in recovery, then accelerates downward and throws forward — landing well in front of the head. Because of this throwing motion rather than lifting, the swimmer achieves more aggressive body rotation and greater coupling energy at entry.

Tempo Trainer target: 90–100 spm

The hybrid technique uses two octane levels — one per arm. Specifically, the non-breathing side uses a low-octane recovery, while the breathing side uses medium to high octane. After the breathing-side hand enters, it pauses slightly longer — creating an asymmetrical rhythm, or gallop. Therefore, a strong kick is essential to sustain speed during this extended front-end hold.

Tempo Trainer target: 86–115 spm

High octane is the most energy-intensive technique. In this case, the arm remains straight or nearly straight during recovery, with the hand well above the elbow. The arm is thrown as far down the pool as possible, producing a pronounced splash at entry. Consequently, maximum coupling energy is generated — making this technique ideal for the 50 free and the final meters of any race. Most elite swimmers, moreover, avoid breathing during the 50 in order to sustain stroke rate.

Tempo Trainer target: 120+ spm

Low Octane

Relax the hand, drive forward and lift

First, keep the hand relaxed and gently shake the wrist at the top of recovery. After a brief pause, drive the hand forward and lift — keeping it out of the water for as long as possible. Additionally, use a snorkel to focus on mechanics without the breathing interruption.

Medium Octane

Throw down the pool and hard

As recovery finishes, the hand accelerates downward and extends forward. Rather than lifting, you are throwing it. As a result, this achieves a hand entry well in front of the head and more aggressive body rotation through the stroke.

Hybrid

Rotate fully on the non-breathing side

A common mistake is under-rotating on the non-breathing side. In order to correct this, the elbow must travel vertically over the head for full rotation and coupling energy. Furthermore, the hand should stay lifted during the forward drive to avoid drag. Finally, maintain a steady fast kick throughout.

High Octane

Aggressive, splashy, fast

Throw the straight arm as far down the pool as possible. A pronounced splash on entry is the goal. In addition, rotation and recovery must be fast and aggressive. Practice with a snorkel in order to hold stroke rate without the breathing interruption.

“Use the Stop-and-Pop drill to learn the different octane levels, and the Tempo Trainer to fine-tune your stroke rate for each race. Once you have mastered these techniques, you will have a full arsenal ready for any race day battle.”

Drag Reduction

Keep the hand out of the water

Holding the hand out of the water during recovery prevents it from moving forward underwater — thus eliminating frontal drag at the most critical phase of the stroke cycle.

Coupling Energy

Height converts to power

The higher the hand travels during recovery, the more potential energy it carries into the entry. As a result, this coupling energy transfers force into the pull — amplifying propulsion without additional muscular effort.