Brett Hawke is a former competitive swimmer and coach. He represented Australia at the 2000 and 2004 Summer Olympics and won 7 international medals. As an Auburn Tigers swimmer, he earned 17 All-American honors and 9 NCAA titles. After his pro swimming career, he became an Assistant Coach at Auburn University. At the 2008 Olympics in Beijing, he guided Cesar Cielo to victory in the Men's 50 Freestyle. Cesar's gold medal swim was the first in Brazil's history.  At the Tokyo 2020 Olympics, Brett helped guide Bruno Fratus to a Bronze medal in the Men's 50 Free. Today, Brett hosts the #1 swimming podcast in the world, “Inside with Brett Hawke” where he interviews some of the world’s highest performing swimmers (and humans). He is also the Head of Creator Acquisition at AnyQuestion!

Any tips on improving timing between the pull and kick in freestyle?

Zach, I love this question because I love freestyle. Timing between the pool and the kick in freestyle comes from the hips. All the power, and the speed, and the control, is through the hips and the core. So what I would recommend is learning how to use your hips in freestyle. In a 200, you're going to have more hip rotation. In a 50, you're going to have flatter hips and they're going to be controlled, a lot stronger through the abs. So the timing of the arm pull and the kick really is cross segment, across your body. So when your left arm is out, your right hip is up. When your right arm is down, your left hip is up. And so timing comes from the hips, and power and speed is generated from the hips, I believe.

Timing between the pool and the kick in freestyle comes from the hips. To achieve proper timing in a 200, use more hip rotation and in a 50, use more flat hips and strong abs. The timing should be cross-segment across the body, with the left arm corresponding to the right hip, and the right arm corresponding to the left hip. Power and speed are generated through the hips.

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In this playlist, we embark on a journey to uncover the common pitfalls that hinder freestyle swimmers and provide valuable insights on how to correct these mistakes. Whether you're a beginner or an experienced swimmer, understanding and addressing these errors will help you achieve greater efficiency, speed, and enjoyment in the water.

Swim Smarter, Not Harder: Avoiding the Top 10 Freestyle Mistakes

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