Heavy Or Not - The O.G. Swim Guide

Coach Steve Friederang unpacks a technique with private-lesson athletes that's bending by-gone rules without breaking them. Could this be the biggest backstroke breakthrough since dolphin kicks off the wall?

In this episode of Heavy Or Not - The OG Swim Guide, biomechanist and elite swim coach Steve Friederang breaks down a newly misunderstood, and presently underused, backstroke finishing technique in forward thinking swimming: the underwater kicking returns at the finish for speedy backstroke.

With a recent rule change allowing swimmers to submerge in the final 5 meters of a backstroke race, Steve shares how he's helping top-tier athletes legally use dolphin kicks all the way to the touch on the wall, and gain a serious edge.

You'll learn:

• Why this backstroke rule exists (and how it's misunderstood)

• How elite swimmers train underwater finishes without losing speed

• The biomechanics behind maximizing your dolphin kick

• Drills, tools, and safety tips to train like a pro

• Real results from swimmers dropping seconds, not tenths

Whether you're a coach, swimmer, or swim parent, this episode is packed with practical insights and race-changing techniques.

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  Transcript in PDF.