Among the four swimming strokes -- freestyle, backstroke, breaststroke, butterfly -- freestyle is consider the fastest and most widely used in conditioning. Though any stroke other than backstroke, breaststroke and butterfly can be used during a freestyle event, the front crawl is most common. To get the most speed out of your freestyle, develop your balance, arm stroke, breathing and kicking technique.
Balance
Having a strong core and balance in the water is critical for swimming fast. When your body sags in the water, it creates an enormous amount of drag slowing you down. Observe how your back, neck and head are positioned standing upright on land. Take this position in the water, facing the bottom of the pool.
Breathing
Although it might sound counterintuitive, don't hold your breath while swimming. Holding your breath can cause carbon dioxide to build up in your blood and make your movements rigid and uneven. Steadily exhale through your nose and mouth between breaths. Most swimmers turn their head to breathe every three to five strokes, although you should do what is most comfortable.
Arm Stroke
The arm stroke produces a majority of your force while swimming freestyle. Your arm should enter the water just in front of the shoulder. Pull hard with an open hand from your shoulder, bringing your hand back to the level of your hips. Your body will naturally turn from side to side while swimming freestlye. Avoid turning your body too far. Never turn your arms or shoulders past vertical.
Kicking
It is important to have proper kicking form to prevent drag and produce power. Kick from your hips rather than your knees. Increase the flexibility of your ankles to point your toes. Swimmers have a two-, four- or six-count kick. This means one, two or three kicks per arm stroke. Kick slower for longer distances, but use whichever kicking speed feels the most natural to you.
Relax
Elite swimmers appear to glide across the water effortlessly. Move smoothly and continuously while swimming, relaxing your muscles when not actively moving them. Separate each stroke with a brief glide to prevent the left and right stroke from fighting against each other and decreasing your swimming efficiency.
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