Developing power and the proper pull for freestyle takes an understanding of where real power comes from. Why Do It: This drill or focal point helps you learn the difference between something that's productive, and something that's just hard to do. Using the right part of the arm to push the water back can make your swimming more productive. How to Do It: 1 . To learn how productive an early press in freestyle is, put a small kickboard in front of you and, with a straight arm, push it down as hard as you can. 2. Now move the board to the inside of your elbow, with the arm bent at about 90. Now push the board down as hard as you can. 3. Once you've learned to isolate that feeling, swim... trying to push the water back with the inside of your elbow. How to Do It Really Well (the Fine Points): Make sure you understand the difference between the inside of your elbow, and the back of your elbow. If you lead with the elbow, you'll slice through the water rather than pushing it back. If you really want to see how it's done, check out Jason Lezak's video at goswimtv.com.