Freestyle Swimming Technique

Freestyle was traditionally a race that allowed competitors to swim in whichever way they wanted. However, after what was referred to as the front crawl became the dominant way to freestyle, the term freestyle has replaced the term front crawl as the name for the stroke.[1] Freestyle involves alternating arms that make windmill arc motions forward while the head is underwater, and the swimmer breathes at the side. It is accompanied by a two or six beat flutter kick that is synced with arm strokes to stabilize the body. If you want to know how to freestyle for fun, for exercise, or for competitions learn how to move your arms, kick your legs, and breathe correctly.

Learning the Stages of the Arm Stroke

Perfect your hand placement and entry. To begin your stroke, your hands should be relaxed and your fingers should be held together. Put your hand into the water fingers first about 15 inches above your head. Your palm should be tilted at a 45 degree angle facing out so your index and middle finger enter the water first. Your wrist should be tilted down and positioned above the fingers, and your elbow will be raised above the wrist. Your hand should make as little splash as possible during entry. Once your hand is in the water, extend your arm another 4 inches

Kicking and Rotating

Flutter kick just below the surface of the water. Although kicking accounts for only 10-15% of the power in your stroke, it is still an important part of your freestyle technique. Keep your hips close to the surface of the water and make a series of quick kicks. You want to focus on minimizing drag while you propel yourself forward; therefore, your kicking range of motion should be narrow. Your legs should not kick out of the water and neither should they break below the line of your body.

Rotate your body in line with your arm stroke. Rotating your body correctly will help you with many important aspects of your stroke. First, you can put more power into your arm stroke. Second, you will minimize drag. And third, it will enable you to breathe correctly. As you rotate your body left and right with your alternating arm strokes, your body should be moving in the water about 30 degrees from the surface on both sides. Remember to swim mostly on your stomach and not on your side.[10]

Breathing and Practice Drills

Rotate your body to the surface, and inhale through your mouth. This will allow you to keep your neck muscles and your head relaxed. If you turn just your head, you can put unnecessary stress on your neck. Keep your forehead and the crown of your head slightly submerged while you breathe. Imagine you have a wine glass balanced on the side of your head that you cannot spill.

Practice your stroke and breathing techniques. Work on isolated parts of your stroke and breathing techniques through practice drills on land and in the water. Concentrating on different parts of your stroke that you need work on will help you develop a stronger complete stroke.