Most swimmers consider the freestyle stroke the fastest and most efficient way of swimming. When properly executed, it can cover a lot of distance without requiring too much energy from the swimmer.

Traditionally, the Freestyle technique allowed competitors to swim any style they wanted. Over time, the Front Crawl gave swimmers the fastest speed, becoming their preferred competition style. For this reason, the “freestyle” technique became incorrectly synonymous with the Front Crawl stroke.

The front crawl is based on the Trudgen, a swimming method that evolved from the “Sidestroke” technique. It was further improved by Richmond Cavill, an Australian who used this stroke during the 1902 International Swimming Championship in England. He set a new world record by swimming 100 yards in 58.4 seconds.

Remember that Freestyle swimming is not limited to the front crawl. Swimmers can choose other styles, such as the Sidestroke and Dog Paddle. Stand-alone or individual Freestyle competitions allow other officially regulated strokes, such as the Butterfly, Breaststroke, and Backstroke. However, it’s not permitted for medley swimming competitions.

Despite this, the Front Crawl is still the most well-used technique in Freestyle competitions. It combines speed and efficiency well because it requires less body movement, allowing swimmers to expend less energy for each stroke they make. It’s still the fastest technique, even today. No wonder it’s used almost exclusively during the Olympic Games.

Rules for Freestyle Competition

  1. Freestyle swimmers may swim in any style, except during medley relays or individual medley events.
  2. Some part of the swimmer must touch the wall as soon as they complete each length (and at the finish).
  3. Some part of the swimmer must be on the water’s surface during the competition, except when they break in the water during the start of the race and when they submerge during each turn.
  4. Practicing all these steps requires patience. Master each step first before proceeding to the next level. Practice each step in isolation, so in this case, start with your pushing and gliding first. Once you’ve mastered them, proceed to practice your kicks and then your arms, and then practice correct breathing and proper posture.

How to Swim Freestyle

1. Push and glide

  • Once you’re in the pool, start by pushing off from the wall.
  • Stretch your arms straight in front of you like you were diving and glide as far as you can go.
  • Your legs should be straight and close together. Push your chest down into the water and level out your legs.
  • Your face should be looking straight down the pool, and your body posture should be straight.

2. Do the kicks

Once settled in, add your kick while keeping your body and legs straight (but not locked) and relaxed. Don’t bend the knee, and kick gently from the hip. Your feet should only be moving while keeping your legs relatively motionless. Your big toes should brush each other as you kick your feet upward. Keep your ankles relaxed while doing this.

3. Move your arms

  • Once your arm enters the water, your body and head should rotate towards the side so you can breathe.
  • Rotating your body is the trickiest and most important part here, since relaxed breathing and efficient energy use all come from good body rotation.

4. Practice correct breathing

This is often the most challenging part to master.

  • Once you perform step 3, exhale slowly underwater — around 70% on your mouth and 30% on your nose.
  • Make sure that no air remains when you exhale. This way, you can inhale when your face rotates out of the water.

Once you learn these basic steps, it’s time to combine them in one synchronized motion.

5. Start with your arms

  • The freestyle swimming technique starts when your hand cuts right through the water.
  • With your elbow above your hand, extend your arm forward as your body rolls to the side.
  • Your shoulder blades should be rolled back.

6. Do the back sweep motion

  • Bring your forearm and hand under your body while sweeping downward.
  • Your hand should grab hold of the water in a back sweep motion, pushing it behind you so you can move forward.
  • You should also roll back to the other side while doing this.

7. Recover

  • Roll your body to the side once your hand exits the water near your hip.
  • Turn your head and inhale as you prepare your arm to take its next stroke.
  • Avoid lifting your head while doing this. Just do a slight turn and allow your forward motion to create a small wave that gives you a pocket of space to inhale.
  • Ensure your kick is in constant rhythm, and your ankles are relaxed.
  • Your knees should be straight but not locked, and your gluteus muscles and feet should do most of the work when doing your kicks.

Once you’re confident with each part, incorporate everything you’ve learned. It’s best to ask coaches to correct your mistakes – they’ll help you refine your movements. Their guidance is tremendously valuable in the long run because they’ll motivate you to continue improving your skills until you master the Freestyle technique independently.

FAQs: Freestyle Swimming Technique

Q: What’s the difference between front crawl and freestyle?

The front crawl is a freestyle swimming technique involving constant arm motion and flutter kicks. It is often considered the fastest and most efficient stroke in competitive swimming. “Freestyle” can be anything (your choice).

Q: Can I use other styles for freestyle competitions?

Swimmers can choose other styles, such as the Sidestroke or Dog Paddle. However, these styles aren’t used in competition due to their lower speeds.

Q: Why is freestyle the preferred style in competitions?

The Front Crawl combines speed and efficiency well because it requires less body movement, allowing swimmers to expend less energy for each stroke they make. It’s still the fastest technique, making it the preferred style in competitions. Additionally, using a consistent style among competitors allows for a fairer and more accurate comparison of swimmers’ abilities.

Q: What’s the key to mastering correct breathing in freestyle?

Proper body rotation. As your arm enters the water, your body should rotate towards that side so you can breathe easily without lifting your head. This helps with efficient breathing and contributes to overall body positioning and balance in the water. Practice rotating your body from side to side while keeping your head still and close to the water’s surface.

Q: How can I improve my freestyle technique?

Having a coach or experienced swimmer critique your technique and provide improvement tips is always a good idea. Practicing regularly and focusing on each step individually before combining them will help you refine your skills. Don’t be afraid to ask for feedback and make adjustments as needed — even Michael Phelps, at his peak, was constantly working to improve his technique!

Q: What does a typical freestyle practice session look like?

A standard freestyle practice session incorporates a variety of drills and exercises. It usually begins with a warm-up, followed by technique drills focusing on different aspects such as kicking, pulling, and breathing. Swimmers then work on endurance through interval training and conclude with a cool-down to prevent stiffness and promote recovery.

Q: Are there any common mistakes to avoid when freestyle swimming?

Yes. These include crossing the arms over the body’s centerline during strokes, neglecting proper breathing technique, and failing to maintain a consistent kick rhythm. Ensuring proper alignment, practicing balanced rotation, and focusing on fluid body movement are essential to enhancing overall performance.