# #410 : The 5 Core Principle Of Fast Freestyle (#3-Rock, Return And Align) with Brenton Ford

Page: https://stenobird.com/podcast/the-effortless-swimming-podcast-535850/410-the-5-core-principle-of-fast-freestyle-3-rock-return-and-align-with-brenton-ford
Text version: https://stenobird.com/podcast/the-effortless-swimming-podcast-535850/410-the-5-core-principle-of-fast-freestyle-3-rock-return-and-align-with-brenton-ford.md
Podcast: [The Effortless Swimming Podcast](https://stenobird.com/podcast/the-effortless-swimming-podcast-535850)
Published: 2026-01-05T03:41:27+00:00
Episode link: https://effortlessswimming.libsyn.com/410-the-5-core-principle-of-fast-freestyle-3-rock-return-and-align-with-brenton-ford
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Duration seconds: 583

## Resource

Today, we are talking about the third core principle of Fast freestyle which is Rock, Return And Align. 00:36 Rock v.s. Rolling 02:15 Return 03:24 Correct Entry 06:08 Align

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## Transcript

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