The freestyle stroke remains the fastest and most efficient competitive swimming stroke. According to the 2010 World, American and U.S. Open swimming records listed at usaswimming.org, freestyle swimmers have achieved the fastest times in competitive 50-meter, 100-meter, 200-meter, 400-meter and 800-meter events. The freestyle stroke combines a windmill-like arm motion with a scissor kick.
Step 1
Position your body in the water so that your stomach faces the bottom of the pool and your body remains relatively parallel to the bottom of the pool. Keep your head in line with your shoulders and back. Your face should look toward the bottom of the pool when submerged. Wear goggles to see clearly and protect your eyes.
Step 2
Practice the leg kick first by holding onto a kickboard and keeping your arms still. The freestyle leg kick consists of an alternating, scissor-like motion, with one foot moving down as the other foot moves up, and vice versa. Your legs should remain relatively straight, though not rigid, and your toes should point to the end of the pool.
Step 3
Practice the arm pull by placing a flotation device between your legs and keeping your legs still. Your arms should move in an alternating rhythm, with one arm pulling through the water as the other arm recovers to the pulling position.
Step 4
Stretch one arm in front of your head and let your thumb enter the water first. Pull the arm through the water, keeping your shoulder and elbow high at the beginning of the pull. At the end of the pull, lift your elbow out of the water first and then reach your arm forward to begin another pull. Pull your other arm through the water as the first arm recovers.
Step 5
Combine the leg kick with the arm pull. Time each arm pull with the opposite leg’s kick.
Step 6
Lift your head to one side to breathe. Breathe from alternate sides after every other stroke or after every stroke.
Step 7
Touch the wall at the end of each length in competitive races.
Tips and Warnings
- Part of your body must break the water’s surface throughout a race. However, the official rules of the Federation Internationale de Natation, the governing body for the sport of swimming, allow you to remain submerged for the first 15 meters of each length.
Things You'll Need
- Swim goggles
- Kickboard
- Flotation device
- Swimsuit
Member Comments