Freestyle Biomechanics Webinar by Jan Prins, Ph.D

A webinar series for swimmers who want to swim faster & more efficiently

What Jan Prins has developed in Freestyle Biomechanics is a step beyond what anyone has done before.”
-Jim Montgomery, Coach – Master’s and Triathlon Swimming; Olympic Gold Medalist & Former World Record Holder.

“Dr. Jan Prins has developed a series of instructional videos for the Freestyle that are ‘State of the Art’.”
Ernie Maglischo, Ph.D., Internationally recognized authority on swimming stroke mechanics.  Author of the “Swimming Faster” textbook series.

Watch the Webinar

Freestyle Biomechanics Webinar Video

Webinar Description

Freestyle Biomechanics covers the freestyle stroke from all angles and shows the most efficient techniques for swimming fast and safely – highlighting exactly what you want to do and what you want to avoid!

Any swimmer, from beginner to Olympian, will absolutely benefit from this program!

Don’t miss out on this valuable resource.

It will help you become a much better swimmer.

Freestyle Biomechanics Webinar #1

What You’ll learn:

1. Why Propulsive Drag Force … “Pushing the water backwards” … is now the dominant motion in freestyle.

2. Debunking the myth of 90° elbow bend — and why elite freestylers are using obtuse angles midway through their catch

3. Why the S scull pattern is no longer recommended

4. Common mistakes for slipping water and how to “find new water”

5. Why applying maximum muscle force is less important than relatively moderate force over a longer time within each stroke cycle

About Jan Prins, Ph.D

Jan Prins, Ph.D

Jan Prins is currently a member of the Faculty at the University of Hawaii where he directs the Aquatic Research Laboratory and teaches Sports Biomechanics.

He has been involved with swimming for over 40 years.  His primary focus is assisting Competitive & Masters Swimmers, and Triathletes with improving their swimming stroke mechanics.


  • For the past 22 years, he has been involved with unique swimming research, analyzing the stroke mechanics of elite swimmers, including Olympic Gold Medalists, FINA World Swimming Champions, and former World Record Holders.
  • He has presented his research at national and international swimming conferences, including the ASCA World Swim Coaches’ Clinics.
  • He was the Editor-in-Chief of the Journal of Swimming Research and the recipient of the American Swimming Coaches Association “Bob Ousley” Award for contributions to the sport.


  • He has conducted Video Workshops for Competitive & Masters Swimmers, and Triathletes for over 35 years — filming and analyzing above- and underwater stroke mechanics.
  • He was the Head Assistant Coach under the legendary “Doc Counsilman” at Indiana University, where he received his Ph.D. in Human Performance.
  • He served as Head Men’s Swimming Coach at the University of Hawaii. During his tenure his teams placed in the “top 20” at the NCAA “Division I” Championships, and in the “top 10” at the USS Senior Indoor Championships.
  • He was the coach for Sri Lanka in the 1984 Olympics in Los Angeles and the 1986 Asian Games in Seoul.
  • He was a member of the United States Paralympic Swimming coaching staff at the 1992 Paralympic Games and the 1994 World Paralympic Games.
  • He worked with the United States Armed Services Wounded Warrior Program and was a member of the coaching staff of the United States Team at the inaugural “Invictus Games” held in London, U.K. (2014).

Freestyle Biomechanics – The Science Behind the Strokes™ - Video Course

Course includes:

Freestyle Biomechanics Research
Section 1 – Body Position & Orientation
Section 2- The Freestyle Flutter-Kick
Section 3: The Hand Entry
Section 4: The Arm & Hand Extension
Section 5: Body Roll in the Freestyle
Section 6: The Catch
Section 7: The Underwater Pull — The Middle Third of the Stroke
Section 8: Elbow-Bend
Section 9: The Much Misunderstood “S-Pull”
Section 10: Hands Sliding Sideways: A subtle but consequential stroke defect
Section 11: The Push-Phase or “Finish”
Section 12: The Freestyle Arm Recovery
Section 13: Breathing in the Freestyle
Section 14: Conclusion with Additional Tips

Mini Swim Analysis

Mini Swim Analysis by Jan Prins, Ph.D

Underwater videotaping and subsequent analysis is a critical tool for helping swimmers improve their stroke mechanics

Video Format:

Video Formats: MP4, MOV & all formats supported by Final Cut Pro video editing software.

Guidelines for filming:

One pass each of a Head-on and Lateral (sideways) view from above- and underwater. Total of 4 video clips.


On receipt of the video file, an analysis will be conducted. The analysis of the footage will include voice-over dubbing, combined with slow motion and freeze-frame segments to emphasize the important phases of each stroke.

Return of Completed Analysis:

An approximate date of return will be provided on registration and submission of the video footage.

Note: If you purchase this add-on you will be directed to a form to upload your videos at you leisure. When the analysis is complete you will be sent your personal video analysis.


“What Jan Prins has developed in Freestyle Biomechanics is a step beyond what anyone has done before. It is an excellent teaching tool that I can use in coaching my Masters swimmers and Triathletes, especially those beginners eager to improve. The underwater video quality is superb.
Jan breaks down the Freestyle stroke into the most concise format possible.”

~ Jim Montgomery Coach – Master’s and Triathlon Swimming. Olympic Gold Medalist & Former World Record Holder. First swimmer to break 50 seconds in the 100-meter Freestyle.

“Dr. Jan Prins has developed a series of instructional videos for the Freestyle that are “state of the art.” The photography is exceptional, showing underwater and above-water views of swimmers from a wide range of skill levels. His descriptions of the strokes are delivered concisely and accurately in understandable language that is always supported by video that clearly demonstrates the point he is making.

The Freestyle Biomechanics videos also include a section on common mistakes. The knowledge gained during his many years of coaching and teaching swimming are definitely on display here. The swimmers making these mistakes are not swimming “wrong” for the camera. They are actual Club, Masters, and Triathlon swimmers who are the embodiment of those in your pool who are making the same mistakes. Thus, making it easier for the coach and teacher to spot those mistakes and correct them. I can promise you, that this set of videos will be an invaluable aid to any Coach or Teacher of swimming who uses them.”

~ Ernie Maglischo, Ph.D. Internationally recognized authority on swimming stroke mechanics. Author of the “Swimming Faster” textbook series.

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