Early Vertical Forearm (EVF) is a game-changing technique for swimmers aiming to boost speed, efficiency, and longevity in the water. This video breaks down what EVF is, why it matters for all competitive strokes, and how to properly train for it. 

Unlock the secrets to swimming faster, longer, and with less fatigue by learning from one of the greatest distance swimmers of all time—Katie Ledecky. In this video, we break down the essential components of elite-level distance swimming, focusing on proven techniques and training strategies.

Aimed at both beginners and seasoned swimmers, the video identifies errors such as looking forward instead of down, kicking too much, improper breathing technique, crossing arms over the midline, and pulling with straight arms. The video emphasizes the importance of body alignment, controlled movement, and purposeful training.

A strong catch phase is also essential—achieved by entering the water with fingertips first and using the early vertical forearm technique to pull more water effectively. Breathing is covered in detail, with an emphasis on rotating the body rather than lifting the head to preserve alignment and reduce drag. 

Dressel introduces the metaphor of a “glass ceiling” to illustrate the fine balance needed during a turn to avoid losing momentum. Key techniques are explained, including controlled approaches to the wall, tucking the chin, rounding the back, and using arm motion to enhance rotation. Special emphasis is placed on body positioning

This video introduces three freestyle stroke variations—hip-driven, shoulder-driven, and hybrid—explaining their relevance based on race distance and energy needs. Through clear demonstrations and actionable advice, swimmers of all levels can learn to optimize their stroke, enhance speed, and perform more efficiently in the water.

The six foundational components of freestyle swimming: body position, the catch, rotation, breathing, kicking, and silent swimming. Ideal for swimmers of all levels, the video emphasizes the importance of maintaining a streamlined body line by aligning the head and hips properly to minimize drag.

With dominance across the 200m, 400m, 800m, and 1500m events, Ledecky’s stroke efficiency and body mechanics are a masterclass in distance swimming. The video highlights her streamlined body position that minimizes drag, a two-beat kick for balance rather than propulsion, and the use of an early vertical forearm to maximize stroke power. 

The breakdown begins with Dressel’s hand entry, identifying that it is slightly narrow, which could limit efficiency in the catch phase. The presenter then critiques his breathing technique, noting that lifting the head too high causes hip drop and added drag.