Sprint Freestyle Technique – Pulling Motion

Sprint freestyle technique vary greatly depending on the swimmer and which distance they are swimming. At The Race Club, we teach both a high elbow pull and a deeper pulling motion. We teach both because they both have their advantages and disadvantages. For mid to long-distance freestyle, we recommend using a high elbow pull. Although this is a weaker pull, it reduces frontal drag, making it more efficient and therefore suitable for longer distances. For sprint freestyle, a deeper pull should be used. While it isn't as sustainable, it results in a stronger pull, giving swimmers maximum propulsion. Watch as Coach Gary takes Olympian Brad Tandy and elite sprinter Payton Sorenson through essential sprint freestyle pulling motion drills to improve their technique.