Your freestyle stroke differs from other strokes because of the muscle movements involved with the propulsion of your body. While most observers notice the arm motion first, the rest of your body also has a role in sending you through the water. Once you learn how your body works during this stroke, build the necessary muscles and watch your freestyle stroke improve.
Back Muscles
Your back keeps you in a streamlined position throughout your stroke. During the freestyle, your upper body naturally rises out of the water with each stroke, which slows you down. Your back muscles, however, work to keep your legs in line with your torso. They also keep your hips from coming out of the water, which can interfere with your speed. Your trapezius, rhomboid and back muscles work hard to stabilize the body and roll your hips, which helps you to breathe properly through the stroke.
Front of Body
The front of your body helps to stabilize you during the stroke, which prevents you from going off course. At the same time, your abs, sides and pectorals aid your arms, as they guide your hands and forearms through the water. When you go into the recovery phase of your stroke, you also work these muscles because you stretch your body as far as possible to maximize the distance covered by each stroke.
Arm Muscles
During a freestyle stroke, your arms go over your head one at a time to propel you through the water. While the first arm goes over your head, however, your other arm goes into recovery mode, which helps keep your body streamlined for maximum speed. Your forearms and hands paddle your body, although your biceps, triceps and shoulders work to move these other body parts. Strengthening your biceps, triceps and shoulders helps you to move your arms at a higher velocity.
Lower Body
Your kick has the ability to improve your time by about 10 percent, so maximizing your leg power holds value. Kicking also takes pressure away from your arms, which helps you to avoid fatigue during longer events. Your hamstring, shin, foot, quadriceps, gluteus and calf muscles improve your thrust through the pool.
References
- "Extraordinary Swimming For Every Body"; Terry Laughlin; 2006
- "Swimming Anatomy"; Ian McLeod; 2009
- "Swimming Fastest"; Ernest Maglischo; 2003
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