| The image on the left has three major technique limitations. | The image on the right is a model of optimal technique (MONA). |
| Technique Limitation | Effect | Effective Technique | Effect |
| The head is almost completely above the surface. | An increase in the head/torso angle causes more resistance. | The water level is at the hairline. | The head/torso angle is minimal. |
| The left wrist is above the left elbow. | An ineffective arm entry positions the hand and the shoulder at the same level. | The left elbow is above the left wrist. | An effective arm entry with a downward angle positions the hand below the shoulder. |
| Both arms are simultaneously in front of the shoulders. | The arm coordination is negative. | The arms in opposition. | The arm coordination is zero. |
The image on the left replicates the technique of the swimmer who just set a world record of 46.4 seconds in the 100 meter freestyle at the 2024 Paris Olympics.
The image on the right has a technique that could achieve Counsilman’s prediction of swimming a 40 second 100 meter freestyle (over six seconds faster than the world record).