Improve your freestyle swim technique by refining movements in your arms and legs. The most efficient freestyle reduces drag and incorporates a clean entry of your hands into the water. Coordinate each part of your freestyle so you are executing one smooth, continuous motion. Learn to shift your shoulders instead of rotating them, keep your elbows high as your arms leave the water and stroke alongside the body instead of underneath it.
Step 1
Minimize shoulder rotation and practice shifting forward with your shoulders. Shoulder rotation, or windmilling your arms, wastes energy. Instead, reach forward using your torso and hips to power shoulder movement. Shifting in this manner maximizes arm stroke power by adding force from your core muscles. Do not try to completely eliminate rotation, which is impossible. Instead, emphasize a shifting, whole-body motion over a rotational motion that only uses your arms and shoulders.
Step 2
Reach forward with each stroke and position your hands shoulder-width apart as they enter and catch the water. Bring your thumb into the water first, with your hand slightly cupped. A wider hand position gives you more power and prevents you from stroking under the body.
Step 3
Stroke laterally alongside your body during the out-sweep, or first half of each underwater pull. Rotate your wrist and push toward your hips for the in-sweep, or second half of the underwater stroke. Avoid stroking under your body, keeping your arms slightly further than shoulder-width apart. Stroking under the body is like trying to paddle underneath a boat -- which is largely inefficient.
Step 4
Keep your elbows high as you bring your arms out of the water. Relax your hand, but keep your wrist straight. Avoid internally rotating your shoulder, because this causes injury. Imagine you are swimming in shallow water, and must raise your elbow high to avoid brushing the bottom of the pool. Keeping your elbows high allows your arm to slow down instead of crashing into the water. While hitting the water forcefully may feel powerful, it actually creates drag and slows you down.
Step 5
Practice one technique change at a time. Start slowly until you can do the movement correctly, then increase speed or add other elements. Talk to your coach about individual differences -- such as breathing ratio -- because different swimmers use different techniques depending on their goals and body type. For example, sprinters use different techniques than long distance swimmers.
Tips and Warnings
- Your legs only provide approximately 10 percent of your freestyle power. Use your legs to maintain body position and support arm movements.
- Consult your doctor before starting a new exercise routine.
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