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Consider your body as a tool for efficiency and speed. Visualise your breaths as being perfectly synchronised with the beat of your strokes. Regardless, it’s important that you find the technique that’ll make you fast. If you experience mobility issues, you’ll have to adapt your technique around what you’re capable of doing. Or you might swim entirely differently.

• The rotation of your body is the central skill around which all skills are timed.
• You need to keep your fingertips forward, in front of your shoulders, rather than crossing your body.
• Instead, try to think of it as “anchoring” your hand in place—like grabbing the rung on that ladder— and pulling your body past your hand.
• Or did you pull your body up past your hand?
• Increasing propulsion is a result of physical training and technical skill whereas reducing drag comes from improved skill.
• But often, it’s better to think about how your body is aligned in the water than to try to do something specific with your body in order to bring your hips up.

USMS supports adult learn-to-swim programs across the country, and we also offer a Swimming 101 guide. If you need to learn how to swim, check out our adult learn-to-swim program. What follows is a guide to help you learn how to perfect your freestyle. Breaststroke is the slowest stroke because of the underwater arm and leg recoveries. In other words, just like the sports car with a big engine and aerodynamic body, it’s built for speed.

This crazy time promo code will force you to make your kicks harder, helping you keep your legs afloat. This is a good start for helping you understand the timing of a two-beat kick. With this drill, try to time a kick at the entry of each stroke.

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Our 1,500+ clubs, coached workouts, and training plans help adults at every level get faster, fitter, and more connected to the sport. Enjoy unlocking some secrets and improving your freestyle with this free guide. You can pick up the guide where it is most relevant to you or start at the beginning and work your way through to get your proverbial “master’s degree” in freestyle. One way to practice this technique is to submerge your face and hum through your nose or mouth.

Your breath, kick, and pull are much more effective when performed at the right point in your rotation. Without your kick performing these key roles, executing a great freestyle becomes much more difficult. Your kick is the glue that holds your stroke together.

Mental and Physical Benefits:

So, rather than thinking about using your legs to drive propulsion, it’s much more important to use your kick to bring your legs to the surface and minimize drag. While it’s important to maintain a neutral head position and focus on “swimming downhill,” it’s also essential to ensure that your heels are in line. When you’re learning how to swim freestyle, your goal should be to feel like you’re swimming “downhill” through the water while still striving to keep your back dry. Within the swimming community, freestyle is a category where swimmers are free to select any stroke they desire. Explore the world of freestyle swimming, where a symphony of muscles are used in every stroke. This instructional is your key to opening up the world of freestyle swimming, regardless of your ability level—it can help you improve or brush up on your technique.

Executing a great pull is all about creating as big a paddle as possible with your whole arm and working to push as hard as possible against the water to move yourself forward. The pull is your main engine in freestyle. Improper breathing technique can dramatically reduce your speed. Breathing is important for the obvious reasons that you need air to live and to fuel your swimming. The ideal body position is when your body is in a straight line at the surface of the water. Find an adult learn-to-swim program near you →