Freestyle Swimming: How To Swim A Smooth 1:10 100m Freestyle

A few months ago, we posted a video of Olympian Dan Smith swimming a very comfortable 1:10/100m freestyle. In this video, I’ll break down Dan’s technique and demonstrate how he swims fast while looking effortless. Here are some important points from the analysis:

  • Streamline position off the wall is important for minimizing drag
  • Body position should be horizontal with the top of the head, hips, and heels at the surface
  • A high elbow position is essential for applying power and should be above the straight line from the shoulder to the fingertips
  • The power diamond position, where the shoulder, elbow, and hand are aligned, allows for effective use of the lats and a high wrist position
  • It is crucial to have a slow to fast movement in both the underwater stroke and above-water recovery for propulsion and smoother swimming
  • The role of rotation in achieving a smoother and faster freestyle
  • Timing the kick with the catch phase helps synchronize the body’s movements


It’s time to break free from this frustrating plateau and start making real progress in your swimming journey!

Trying to swim faster by pushing yourself to work harder usually leaves you exhausted and out of breath without improving your speed. With our 8-week Faster Freestyle course, we’ll show you exactly what you need to do to become a better swimmer by mastering these advanced techniques:

✔️Breathing And Relaxation
✔️Posture, Head Position, And Kick
✔️Balance, Alignment, And Hand  Position
✔️Rotation, Recovery, And Entry
✔️The Catch
✔️The Power Diamond
✔️Kick Timing

Start your journey with the 8-Week Faster Freestyle and feel the difference in your swimming immediately!

P.S. Whenever you’re ready… here are 3 ways I can help you improve your swimming:

1. Join our 8-week Faster Freestyle program.
If you’re looking for a step-by-step way to become a faster swimmer in the next 8 weeks with the precise drills and workouts to do it, this is it – Click here

2. Join our Effortless Swimming membership for swimmers ready to move up a lane.
If you’re unsure where to start and what to do to find speed, I’m working with a group of swimmers and triathletes to increase their speed, efficiency, and swim fitness. – Click here

3. Work with me directly in our stroke analysis coaching.
If you’d like to work directly with me to take you from where you’re at to 15+ secs faster per 100m, you can record your swimming each week… – Click here


Join the 5 Day Catch Challenge
for Only $10


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Brenton and Mitch were great to work with at the clinic, Good to get video analysis to work on straight away, practice some new drills and go home knowing what you need to work on.

Alex McFadyen