How to Swim Freestyle

Introduction:

Being able to swim Freestyle is essential to a swimmer’s arsenal. As a long-access stroke, it’s used for the base of swim workouts and competition-centered events. Commonly referred to as “Front Crawl,” Freestyle consists of alternating forward arm movements with a scissor kick performed with the face facing the water. Learning to swim Freestyle for fun, exercise, or competition requires understanding the primary arm, leg, and body position movements. This guide is made for the beginner swimmer to know how to swim Freestyle and is recommended for ages 16 years and up or younger with proper supervision. 

Time Requirement:

Time requirements may vary from swimmer to swimmer. If a beginner, block 30 minutes to complete each step with repetition and to avoid over-excursion. If more advanced, this guide can be stretched from 30 minutes to 1 hour, depending on the repetition of drills and steps for maximin technique improvement. 

Safety Warning:

If your swimming experience level is beginner or not developed, looking for a pool with a lifeguard on duty is recommended. Avoid lakes, rivers, oceans, and bays that have an uncontrolled element when learning to swim. Drowning can happen to anyone at any time. Take the time to know your limitations, including physical exertion limits and medical conditions that can contribute to drowning. Do not swim alone, and do not swim under the influence of alcohol, drugs, or any illicit substances. If you have concerns regarding your ability to swim due to physical limitations or possible medications, contact your doctor for further information. If you have questions regarding what to do if you or others happen to experience a water emergency, please follow the link to the Red Cross website:

https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/water-safety.html

Please understand the dangers associated with water sports and swim responsibly. If there is any moment when following this guide that you experience shortness of breath, cramping, dizziness, lightheadedness, or other physical factors that are impacting your health, please stop and resume at your discretion. 

Overview:

·      Move arms in a forward sweeping motion under the water, raising the arm and forward out of the water for the recovery portion of the stroke. 

·      Legs should keep straight with a slight knee bend with an alternating motion up and down of equal force. To maximize kick strength, keep your toes pointed to resist drag.

·      Keep face in the water, breathing to the side during recovery with slight body rotation.

·      Here is what the Freestyle stroke should look like: 

https://drive.google.com/file/d/1FIsD2auZ5XNCxFy9WtAiNsxaHeUX8OkV/view?usp=sharing

• Swimsuit, any style that fits comfortably. Avoid excess fabric.
• Goggles with or without a nose cover. (optional but recommended)
•  Kick Board, adult size, any style. (optional but recommended)
•  Access to a pool (highly recommended to swim in a shallow pool with a lifeguard on duty. Do not swim alone)

Body Position

https://drive.google.com/file/d/1X2Pgd5UvMV3uTI2wHpq_BGXCV02JpRk6/view?usp=sharing

1a. Begin by grabbing the kickboard with your hands at the top of the board and arms stretched out in front of the body. 

1b. Float the legs up to create a line with the body on top of the water.

1c. Slightly sink the lower body while keeping the body in a straight line. 

[Note] Hips should be just slightly submerged in the water.

1d. Straighten legs while having a slight knee bend.

[Note] Straight legs help swimmers avoid the “bicycle kick.” A common mistake is bringing the knees to the butt. This will cause the feet to rise out of the water and the knees to drop. Focus on keeping straight legs to maximize power throughout the kick.

1e. Point toes to eliminate drag in the water. Keep toes pointed throughout the kick

[Note] A helpful keyword for younger swimmers is “ballerina toes,” as it gives them something to associate the foot position with.  

Movement

2a. Begin kicking legs up and down in an alternating pattern. 

[Note] As the left leg goes up, the right leg goes down. As the right leg goes up, the left leg goes down.

2b. Limit range by always keeping feet within 12 inches of each other. 

[Note] This will prevent an over kick, limiting the swimmer’s power and forward movement in the water. 

2c. Allow the power to come from the hips, not the knees.

[Note] The hips, quads, and hamstrings allow for the swimmer to maximize the strength of their leg muscles to see the most productive kick. Please be aware that this can be taxing and to not overdue the kick as it may result in excessive soreness.

2d. Alternate different power levels to find the kick best suited for you.

Hand Placement

https://drive.google.com/file/d/1btrADF4W9rC5m1MP4KBHck_3kF72yXB2/view?usp=sharing

1a. Stand upright in shallow water 

[Note] This is to practice the proper movement before we get started! 

1b. Touch the water’s surface with a relaxed hand entering a 45º angle.

[Note] Relaxed does not mean limp. Think of the hand as a paddle. It does not have to be extremely tense, but enough to move the hand through the water without losing the correct position.

1c. Hand placement should be highest to lowest: wrist, palm fingers.

Arm Pull / Arm Push

https://drive.google.com/file/d/17g6x4GBPu1mniEDSqofoxhsvcVa-Dtu4/view?usp=sharing

2a. Enter the water with proper hand placement

2b. Pull the arm through the water till even with mid-torso using the hand and forearm as a paddle.

[Note] Avoid “pitching,” or tilting the hand from side to side. Try and keep the hand and arm connected for one fluid sweep. 

2c. Continue the arm stroke past the hips, focusing on a push motion. The palm should end at the surface of the water with the palm to the sky.

[Note] The second half of the stroke changes from “pulling” against the water to “pushing.” This push motion helps to complete the stroke by taking the water caught with the hand and forearm and using it to push the body through the water. Using this motion to finish the stroke helps generate the power for Freestyle arms.

Recovery [Exit]

3a. Lift the elbow up to a 45º angle and lift the hand simultaneously.

[Note] This will allow the hand to exit the water and the arm to return to the entry point.

3b. Sweep the hand out and around the body until it is stretched toward the head.

Alternating Arms

4a. As one hand is exiting the water, enter the water with the other side.

[Note] If the left hand exits the water, the right hand should enter, and vice versa. The arms should have equal power on both sides.

Note:

While side breathing is not necessary to swim Freestyle, it is highly recommended to avoid excessive fatigue for lap swimming and competitive swimming. They may be guides that recommend not breathing to the side for beginners or that may be targeted toward open water swimming. 

Head Positioning

1a. Focus eyes toward the bottom of the pool.

[Note] Field of view will vary based on goggles, but generally, a swimmer can see the bottom, roughly 3 to 5 yards ahead of them, and, if applicable, lane lines in their peripheral vision. Most public pools will have dark lines painted on the bottom and walls. This is to help swimmers swim in straight lines and know where the pool's end is.

1b. Keep the waterline in the middle of the head.

[Note] This will help keep hips high in the water and reduce drag.

Breathing

2a. While starting the stroke, rotate the head to the side where one eye is out of the water and the other is in the water.

[Note] The earlier you take your breath within the stroke, the easier it is to stay afloat and maintain a good body position

2b. Take a breath.

2c. Rotate your head back into the water.

2d. Finish stroke.

2e. Breath on both sides to determine which side is more comfortable.

[Note] Some may find that bilateral breathing is the most efficient for their pattern. The recommended rate is every 3 or 5 strokes. Avoid breathing every stroke, as this can cause the body position to become distorted, and the swimmer may start to sink.

2f. Find your breathing pattern

[Note] This can be every other stroke or every 4, but waiting longer than five strokes is not recommended. While the stroke may feel more efficient, the body needs oxygen. Restricting air for long periods during physical exercise can cause adverse effects.

1a. Combine the stroke together.

1b. Float or push off the wall.

1c. Begin alternating the arms for 2 to 3 strokes.

1d. Add breathing.

1e. Add the legs when comfortable, be careful not to lower the hips with excessive knee bend.

1f. Practice swimming different distances, starting small and gradually increasing as you gain more confidence.

1g. Swim!

Conclusion:

If you seem to find swimming Freestyle difficult, keep going! The best way to improve your stroke is to keep swimming. Focus on keeping the correct body position, proper arm entry, exit, and kick. As stamina and endurance improve, try new ways to incorporate Freestyle into your swimming style of choice. If you struggle with Freestyle, revert to this guide for proper technique tips. YouTube has readily available guides if you are looking for extra sources with underwater or different viewpoints. Happy swimming!

F.A.Q:

Why do I keep sinking?

Check your hip positioning and breathing. If your hips are too low in the water, they will bring your entire body down with them. Think about keeping your butt to the sky, and your eyes on the ground. If you’re breathing by lifting your head up and not to the side, your hips will sink, and so will you.

I can’t figure out how to time my arms. What do I do?

Grab yourself a broom. Do worry if the bristles are funky; we just need the handle. Think about moving the broom as if you were rowing on a kayak. The key is keeping an equal distance between your hands. Take this motion back to the pool and try to mimic that kayak motion.

Why am I not moving when I kick?

This could be because your knees are too bent. Try straightening your legs and pointing your toes. The dreaded “bicycle” legs should be shoved with this simple adjustment.

I can’t afford a pool membership. Can I swim in other places?

Of course! However, be careful in choosing your swimming spot. Avoid overcrowded areas or areas with high currents or undertows. Dangers swimming spots are usually marked, but there are still unmarked areas with serious risks. Try to find water where you can touch the bottom and still be able to have your head comfortably out of the water. Be safe, be cautious, and do not swim alone. 

Why can’t get the videos to load?

            Try downloading the videos to view the. Google Drive can be tricky with some computers.

About the Author:

Hello Friends! Thank you for taking the time to read my “how-to” guide. I have been very passionate about swimming throughout my life, and, more recently, teaching our youth. Through many sports, I started out swimming competitively at the age of 4. While my Freestyle may have been something to laugh at back in the day, I have used my many years to earn a spot on the Whitworth Swim Team for collegiate competition. In between seasons, I coach my local swim team for ages 5 through our Master group.