lympic sprinter Jessica Hardy trains for speed with freestyle Spin Drill.
In order to get a rate of .9 to 1.0 seconds per stroke cycle on freestyle, one drill that I do is the Spin Drill. Swimming with only your arms, you don’t spend the time to rotate your body or add in the kick. It’ll make you feel like you have a faster tempo than usual. You can then later add in your kick and your body rotation when you have the faster-tempo technique down.
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