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Intro Set-Three Styles of Freestyle

Three Styles of Freestyle – Intro Set 


For this installment of The Race Club Main Set I want to share a set that isn’t complicated, but allows swimmers to feel the differences between the different styles of freestyle.  If you haven’t already, I would suggest watching the recently released introductory videos to hip-driven freestyle, shoulder-driven freestyle and this week’s hybrid freestyle. 

The Set

The main focus of this set is to utilize different styles of freestyle, along with different octane levels. The set is a really straight forward 12 x 75s freestyle.  The first 25 is an easy, hip-driven freestyle utilizing a low-octane recovery.  The swimmer should focus on finishing the stroke past the hip and initiating the rotation from the hips with the core. The second 25 should be a moderate shoulder-driven freestyle utilizing a high-octane recovery. The swimmer should focus on keeping the hips as still as possible, while generating the rotational force from the shoulders.  The final 25 should be a fast hybrid-freestyle utilizing a medium-octane recovery.  The swimmer should focus on breathing every stroke cycle to one side.  On the side the swimmer breathes on he or she should be hip-driven with a faster recovery, the opposite side should be shoulder-driven.  

3 Styles of Freestyle

12 x 75s @ 1:30

1st 25 – Easy hip-driven stroke staying long/ relaxed with a low-octane recovery

2nd 25 – Moderate shoulder-driven stroke with aggressive high-octane recovery…no soft entries

3rd 25 – Fast hybrid-freestyle with medium-octane recovery…think about where the rotation is coming from


Coach Devin


For questions or comments about this article, or to reach Coach Gary or Coach Devin Murphy at The Race Club, click HERE.

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