Although swimmers in a competitive event can choose any stroke during the freestyle portion, the front crawl is the stroke of choice. Because of this, the terms front crawl and freestyle are used interchangeably. Repeated practice and proper technique will help you harness speed and efficiency, this streamlined stroke's hallmarks.
Speed
The freestyle's speed results from your horizontal, streamlined position combined with continuous propulsion, according to the website Swim-Teach.com. Your body remains at water level, with your face down and in the water facing the pool's bottom -- reducing water resistance. Both your arms and your legs contribute to the continuous propulsion that makes this a fast stroke, although the arms contribute most of the power.
Movement
During the freestyle, your legs kick up and down in the water, bending the knees slightly. One of your hands will move above the water to the front while the other pulls back through the water. Allow your hips to float to the top. Twist and rotate your body with each stroke while your eyes remain fixed on the bottom. The freestyle's five steps are the reach, catch, pull, push and recovery -- all of which refer to your arms' movement through the water.
Breathing
To breathe, bring your head to the side and out of the water every now and then, but try not to disturb your streamlined position. Breathing every three strokes is known as bilateral breathing. When breathing, rest your ear on your shoulder and touch your cheek to the water level.
Kicking
Keep your toes pointed to provide longer "flippers" and your legs straight but relaxed for maximum efficiency in this stroke. A short, rapid kick -- known as the flutter kick -- helps maintain your speed and balance, as well as your stroke's smoothness. The kick should originate from your hips instead of your thighs, and your feet should not reach up too high.
Turning
To turn while swimming freestyle, use the flip turn. This efficient method allows you to maintain your momentum while turning. To perform a flip turn, tuck your chin in and raise your legs to your chest, then flip into a somersault. Stay in a tucked-up position until your feet touch the wall. Spring off once your feet are planted on the wall. Practicing somersaults in the water may help you perfect this move, suggests Triathlon Tips.
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