Mastering Freestyle Stroke: Techniques For Swimming Success

Swimming freestyle faster and more efficiently starts with improving your technique. There are several ways to improve your freestyle stroke, from maintaining a proper body position to using a higher elbow catch. Here are some tips to help you swim with a better freestyle stroke.

Improve your body alignment

To improve your body alignment when swimming freestyle, you need to focus on your head position, body rotation, and hip movement.

Firstly, your head position is crucial. Looking straight down or straight ahead will cause your hips and legs to sink, creating more water resistance and slowing you down. Instead, keep your head at a 45-degree angle. This will help you maintain a good body position with minimal drag. Keep your neck and back muscles relaxed when not taking a breath.

Secondly, each freestyle stroke should begin with a body rotation of 30 to 45 degrees onto your side, with your arm stretched out in front. As you reach forward, imagine a taut chain from your fingertips to your toes. This will help you establish a stronger pull by engaging your latissimus dorsi (lats) muscles in your back.

Thirdly, as you reach forward with one arm, lift your opposite hip. This will help you to maintain a tall body position in the water. Think of it as pushing your hip out of the way as you finish your stroke, which will also help you engage your lats for a stronger pull.

By focusing on these aspects of body alignment, you will be able to swim with better technique and efficiency.

Reach further with each stroke

To reach further with each stroke, you need to focus on your body alignment and the extension of your arm.

Firstly, ensure your body is in a straight line, with your head, shoulders, hips, and heels aligned. This will help you swim faster. When reaching out in front of you, imagine a chain running from your fingertips to your toes. Keep this chain taut, and you should feel a stretch in your lats (latissimus dorsi), the largest muscles in your back. This will help you establish a stronger pull.

To maintain this position, watch your head placement. Keep your eyes down, and let the water cut through the middle of the top of your head. Press or lean into the water with your upper body to keep your hips high. If your head is not in line with your body, you will arch forward or backward, reducing your height in the water.

With each stroke, reach and extend your hand and arm as far as you can. The thrust from your hand's entry into the water should be created by your hips and core. Many swimmers relax their hand entry, but this is a great opportunity to use your core and hips to drive your hand forward. Think of the recovery as a controlled throw of your hand into the next stroke.

Imagine your shoulders rotating forward during the recovery. This coupling motion is challenging for many swimmers to understand, but once you get it, you will find a new source of power and increased distance per stroke.

Improve your breathing technique

Breathing technique is a crucial aspect of freestyle swimming, and perfecting it can significantly improve your overall performance. Here are some tips to help you breathe more efficiently and effectively:

• Time your breath: One common mistake swimmers make is breathing too late during the freestyle stroke. This can quickly throw you off-balance and make it challenging to maintain a smooth and efficient body position in the water. Aim to start the rotation for your breath about halfway through your pull, and take your breath as you finish the pull. Ensure that you get your head back down before your hand approaches your head. A small quarter-turn is sufficient, leaving one goggle in the water and one out.
• Maintain proper head position: Your head position plays a crucial role in determining your body's alignment and balance in the water. If your head is too high, your hips and legs will sink, increasing water resistance and slowing you down. On the other hand, if your head is too low, your hips will be on the water surface, but you will create more drag. The optimal head position is achieved by keeping your head at a 45-degree angle. This allows you to comfortably see what's ahead and below you while also bringing your hips and legs into a perfect position with minimal water resistance. Keep your neck and back muscles relaxed when not taking a breath.
• Avoid over-rotation: When breathing, focus on rotating your head in line with your body. Over-rotation can lead to looking up at the ceiling or backward, disrupting your body alignment. Bob Bowman, a US Olympic coach, recommends breathing with one goggle in the water and one out. This simple technique helps maintain proper head and body position.
• Breathe early in the stroke cycle: Experienced swimmers often emphasise the importance of breathing early in the stroke cycle. When turning your head to breathe, do it early and look squarely at the side wall of the pool. As you get tired, you may find yourself swinging your head up. This can lead to a range of issues, including hip instability and a less effective catch. Aim to keep one goggle in the water and one out as you inhale, and then quickly return your head to a straight position.
• Exhale slowly: Instead of releasing your breath all at once, try exhaling slowly and controlled while underwater. This helps manage your breathing patterns and ensures you don't run out of breath before completing your stroke.
• Breathe out through your mouth: Aim to breathe out through the side of your mouth rather than your nose. This helps to reduce excess head roll and maintain a neutral head position.

Rotate your shoulders and hips

To improve your freestyle stroke, it is important to rotate your shoulders and hips for increased power. This is a challenging technique for swimmers of all levels to understand and execute. However, once you get the hang of it, you will unlock a new level of power and distance in your stroke.

With each stroke, reach and extend your hand and arm as far as you can. The thrust generated by your hand entering the water should be enhanced by the rotation of your hips and core. Many swimmers relax their hand entry and the second part of the arm recovery, but this is the perfect opportunity to engage your core and hips to drive your hand forward.

Think of the recovery phase as a controlled throw of your hand into the next stroke. Your shoulders should rotate forward during the recovery. This coupling motion will help you generate more power and increase the distance of your stroke.

Caeleb Dressel, an Olympic gold medallist and world champion, emphasises the importance of using your core and legs to generate power: "The majority of your rotation is going to come from your belly and your kick. I think to save energy on the arms, you have to gear the rotation more by using your core and your legs."

To improve your freestyle stroke, focus on engaging your core and using the power of your hips to complement the movement of your arms. This will help you swim with increased power and efficiency.

Improve your kicking technique

Improving your kicking technique is essential to improving your freestyle stroke. Here are some tips to help you kick like a champion:

Understand the Importance of Kicking

Kicking is not just about propulsion. A strong freestyle kick also reduces drag, provides a foundation for a strong rotation, and drives the stroke. It helps you maintain good body position, especially when sprinting, and provides stability for the pull, allowing you to deliver a powerful pull and recovery.

Kick from the Hips

When kicking, focus on using your hips rather than your knees. Keep your knees relaxed and kick from your hips, minimizing knee bend. This will help you maintain a narrow and compact kick, keeping your legs just under the surface of the water.

Work on Kick Efficiency

Improve your kick efficiency by kicking with a smaller, quicker motion. Focus on generating power from your ankles rather than your knees, and use a snapping motion to create propulsion. Keep your feet below the water surface, with only your heels tapping the water. This will help you create a smooth and steady kick, reducing any unnecessary splashes or whitewater.

Practice with a Kickboard

Using a kickboard can help you focus on improving your kick technique. It allows you to isolate your lower body and work on kicking from your hips, improving your ankle flexibility, and finding the right body line in the water.

Experiment with Different Kicks

Explore different types of kicks, such as the 2-beat, 4-beat, and 6-beat kicks. Find the one that works best for you and helps you maintain a consistent and efficient freestyle stroke.

Build Strength and Endurance

To become a strong kicker, work on building your leg strength and endurance. Incorporate exercises such as squats, lunges, and calf raises into your dryland training routine. This will help you develop the muscles needed for a powerful and sustained kick.

Focus on Technique

When kicking, pay attention to your technique. Ensure your legs are not splaying out when you breathe. Engage your core and maintain balance in the water. Keep your toes pointed and your feet flexible, brushing your big toes together occasionally to ensure your legs are not drifting too far apart.

Frequently asked questions