with Dr. Sam Freas, Oklahoma Baptist University Head Coach,2012 NAIA National Champions; 9x Conference Coach of the Year, producer of 19 Olympians and one world champion; coach of the Republic of South Africa"s swim team in the Olympics Turn your limitations into championships! As Sam Freas puts it, "The art of coaching is to make the best of what you have." In their first season of NCAA competition, Oklahoma Baptist men finished with four NAIA records and a National Championship and the women finished with two event championships and were national runners-up. In this instructional swimming DVD, legendary coach Sam Freas gives you unfiltered access to all aspects of his program, including dry-land training, pool training, mental training, and work in the weight room. Watch as Freas takes you through 3 days of live practices featuring his morning and afternoon routine and showing how he has achieved world-class success both in and out of the water. IN THE POOLThroughout both morning and afternoon workouts, Freas emphasizes that good technique is the key to fast swimming. Some of the skills he highlights include:Getting "up" on the surface of the water to increase speed Fast turns and finishes into the wall Breath control and underwater work Proper head and hand position Correct shape of a kick and foot speed Freas has his swimmers demonstrate drills on these topics and speak individually about how implementing small changes has dramatically improved their meet performance. His emphasis on proper body position, speed, quickness, and reduced reaction time is highlighted during his explanations, demonstrations and drill work with swimmers. In addition, his use of pulse rate of recovery rather than time intervals for swimming (and dryland exercise) is unique. DRYLAND TRAININGFreas takes you through his philosophies on stretching and flexibility, weight training, aerobic warm-ups, and reaction drills.342 minutes. 2012.