101 Ways to Improve Your Freestyle Swimming

Last Updated on November 28, 2022 by admin

In the article, we will provide tips, hacks, drills and insights into ways you can improve your freestyle swimming technique.

It’s important that swimmers ‘consistently and persistently’ incorporate drills and progressions into their training programme to reinforce and develop a great freestyle swimming technique.

We have identified the key elements required for an effective freestyle and broken them down into 101 coaching points, to enable you to focus on the areas you need to develop your stroke.

Body & Head Position

**The correct body and head position are extremely important in the development of a great competitive freestyle technique**

The correct body and head position are extremely important in the development of a great competitive freestyle technique.
It reduces drag and establishes the correct platform from which an effective arm stroke and leg kick can be performed.

The key components for an effective body and head position are:

A horizontal/prone body and leg position
The head is in a horizontal/prone position, in line with the body and legs, looking at the bottom of the pool, whilst swimming.
A low head position, with one goggle lens in the water. The other should look across the surface of the pool, whilst breathing.
Smooth body rotation, from the shoulders, trunk and hips.
A strong and steady leg kick, raises the swimmer’s legs up to the horizontal/prone position and reduces drag.
Feet are in a pointed (plantar flexion) position. This reduces drag and places the feet in the optimum position for maximum propulsion.

Sculling

Sculling is often overlooked as a key swimming skill.
Efficient sculling skills gives the swimmer ‘a feel for the water’, which helps them place their hands in the correct position and helps to achieve maximum propulsion during the completion of the arm stroke.
Sculling is a great drill to introduce during a warm-up, cool-down or recovery swim.

Bilateral Breathing

Bilateral breathing is breathing to both sides while swimming freestyle.
This establishes a regular breathing pattern, which is more effective at supplying oxygen to the muscles and organs. In addition, it balances the stroke, preventing the swimmer from taking a shorter stroke on their non-breathing side.

The key components for an effective bilateral breathing technique are:

A horizontal/prone body position
The head is in a horizontal/prone position, in line with the body and legs, looking at the bottom of the pool, whilst swimming.
A low head position, with one goggle lens in the water. The other should look across the surface of the pool, whilst breathing.
Effective body rotation, especially from the shoulders, trunk and hips.
A strong and steady freestyle leg kick.

Stroke Counting

Stroke counting is a key swimming skill, which helps swimmers develop and maintain a long, controlled, consistent and effective stroke.
Please note there is no one correct stroke count total, as swimmers are all shapes, sizes, abilities and strengths, therefore the number of strokes it takes to complete a certain distance is unique to each individual swimmer.

The key components for an effective stroke count are:

A flat (horizontal/prone) body position

The head is in a horizontal/prone position, in line with the body and legs, looking at the bottom of the pool, whilst swimming.
A low head position, with one goggle lens in the water. The other should look across the surface of the pool, whilst breathing.
Smooth body rotation, especially from the shoulders, trunk and hips.
Pulling with a high elbow recovery phase, to assist maximum stroke length
Feet are in a pointed (plantar flexion) position.
A strong and steady leg kick.
Swimmers must count the number of strokes (each time the hand enters the water) they take to complete a length.
It is very important to ensure that swimmers allow the swimmers swimming behind them to complete the whole length of the pool. This enables them to record an accurate and unhurried stroke count.

Leg Kick

**Kicking is an important and sometimes undervalued key swimming skill**

Kicking is an important and sometimes undervalued key swimming skill, and as such needs to be constantly and consistently practised.
An effective leg kick raises the swimmer’s legs up to a horizontal/prone position, thus reducing drag.
As the leg muscles are amongst the largest in the body. Having a trained, effective leg kick minimises energy and oxygen consumption, whilst maximising propulsion.

The key components for an effective leg kick are:

Kicking from the hips and buttocks, using the largest muscles in the body to drive propulsion.
Eliminate knee bend, the most common fault while freestyle kicking. Kicking from the knee increases drag and uses the relatively smaller calf muscles.
Feet are in a pointed (plantar flexion) position.
Lack of flexibility in the ankles, which reduces effective propulsion.

Arm Pulling

**A pull buoy is an essential part of any competitive swimmer’s kit.**

The use of a pull buoy is an excellent way of isolating the swimmer’s arms to develop and maintain their upper body strength.
A pull buoy is an essential part of any competitive swimmer’s kit.

The key components for an effective arm pull are:

Pulling with a high elbow on the recovery phase, to assist maximum stroke length
Although pull buoys can restrict body and hip rotation, swimmers still need to focus on achieving maximum stroke length.
The head is in a horizontal/supine position, in line with the body and legs, looking at the bottom of the pool, whilst swimming.
The head, with one goggle lens in the water, and the other looking across the surface of the pool, whilst breathing.
Feet are in a pointed (plantar flexion) position.

Aerobic Conditioning

Aerobic conditioning* is the fitness ‘cornerstone’ of all swimming programmes.
*Aerobic conditioning (with air – endurance)

The key components for effective aerobic sets are:

Long smooth steady swims, without the deterioration of technique
Long-distance swims with short rest intervals, progressively increasing in intensity and/or distance.

Sprinting

When sprinting at a high intensity, the swimmer’s muscles produce lactic acid. This causes muscle fatigue and post-swimming muscle soreness.
Sprint sets are designed to improve a swimmer’s tolerance to lactic acid.

The key components for effective sprinting are:

The major emphasis is on speed and power, without the deterioration of technique.
As sprint training requires effort at maximum, at/or near to maximum speed, swimmers require longer rest intervals during and between sprint sets/reps than usual.
For tougher sets, swimmers will require 1-part work to 1-part rest: i.e. 30 seconds sprint work and 30 seconds rest.

Speed Play

The introduction of varying speed swimming (speed play) into the freestyle stroke, develops the swimmer’s ability to swim at varying tempos; super slow swimming, drill pace, sprint, 200m race pace etc.
This type of training can be tough but is an effective method of increasing a swimmer’s fitness, speed and endurance.

The key components for effective speed play are:

Swimming at varying speeds, without the deterioration of technique.
The swimmer must place the emphasis on varying swimming speeds.
There must be a clear distinction between fast and slow swimming
Slow swimming is at drill pace, fast-swimming is at sprint pace.
As for sprint training, speed play requires a lot of effort at maximum, or near to maximum speed, swimmers require more rest than usual.
For tougher sets swimmers will require 2 parts work to 1-part rest: i.e. 1-minute speed play work and 30 seconds rest.

Underwater Dolphin Kicking

**Swimmers need to focus on undulating their body from their chest, through their hips and their legs.**

The key components for an effective underwater dolphin kick are:
- An underwater dolphin kick is performed in a tight streamlined position, to reduce drag.
- The swimmer assumes a streamlined position and engages their core.
- Legs are together and feet are in a pointed (plantar flexion) position. This reduces drag and places the feet in the optimum position for maximum propulsion.
- Swimmers need to focus on their breathing technique (see trickle breathing below)
- It may be beneficial for younger or less experienced swimmers to wear fins while they master these drills and progressions.
- Some swimmers find it easier to learn a new underwater dolphin kicking drill, on their back.
How to perform an underwater dolphin kick
- Swimmers need to focus on undulating their body from their chest, through their hips and their legs.
- Swimmers start the undulation cycle by, pressing downwards with their chest, which raises their hips, which in turn lowers their legs. (see diagram above)
Coach Arthur says: “Please note that the downward leg kick provides the main propulsive force”.
- Swimmers complete the undulation cycle by raising their chest, which lowers the hips, which in turn naturally raises their legs. (see diagram above)

Starts

Many races, especially sprints, are lost even before the swimmers have entered the water, due to a poorly executed start.
The development of a fast, explosive, shallow racing dive with distance, is a key objective of all competitive swimmers.

Key components for an effective start are:

The swimmers should have a solid starting position, leaning forward on the balls of their feet.
They need to react quickly to the starting signal (gun, bleep etc)
Swimmers must be explosive off the block, driving through their thighs, legs, balls of their feet and big toes.
They should thrust their arms forward off the block, into a streamlined position. This needs to be maintained on entry into the water.
The depth of the dive needs to be shallow enough to ensure that the speed of the dive is maintained. This is followed by strong, quick underwater dolphin kicking.
A smooth, quick and shallow breakout into a full freestyle stroke

Turns

**So much time, distance and energy can be saved by the execution of an effective turn**

One of the key technical areas in swimming is the ability to perform a freestyle ‘tumble’ turn efficiently.

So much time, distance and energy can be saved by the execution of an effective turn, that turn drills should be a regular part of any training programme.

The key components for an effective freestyle turn are:

A fast approach, the swimmer needs to maintain their race speed, going into the wall.
Breath control, ensuring the swimmer takes a big explosive breath as they swim into their turn.
Tumble turns, fast with chin tucked in, knees pulled up to the stomach, a big pull to help with a fast rotation.
A strong streamlined push off the wall.
Streamlining off the wall, as tight as a swimmer can achieve.
Fast and vigorous underwater dolphin kicking, as soon as the swimmer completes the push off the wall!
Body rotation, a fast ‘corkscrew’ rotation of the swimmer’s body from their back to on their front
A smooth breakout, ensuring that the swimmer has an efficient transition into their stroke.
No breathing on the first stroke out of the turn, which loses momentum.

Finishing

A good finish can be the difference between gold and silver.
Many medals are lost, and personal best times are not achieved, due to poor finishing.
As for all key swimming skills, finishing needs to be a regular part of your training programme.

The key components for an effective race finish are:

A fast approach
No breathing from the turn flag to the end of the pool.
Lateral body rotation, finishing on the swimmer’s side, which reduces drag and lengthens stroke.
Arm fully outstretched, in the catch position.
Aiming to touch the ‘+’ on the pool wall
No head lift before touching the wall, which reduces drag and shortens stroke.
Maintenance of a strong fast leg kick

Warm-ups and Cool-downs

The importance of effective warm-ups, cool-downs and recovery is well documented, although it is still an area often overlooked in many training programmes.
Before training and competition, muscles need to be warmed and the heart needs to be prepared to pump oxygen-rich blood throughout the body.
During training, there is a need to actively recover to ensure the swimmer is not overly fatigued as to impair the swimmer’s technique.
After training and competition, there is a need for an effective cool-down to disperse the swimmer’s lactic acid. This facilitates the swimmer’s recovery between training sessions or races.
It’s therefore very important to the swimmer’s performance, to develop warm-up and cool-down protocols, which can be tailored to the individual swimmer and adapted to most training or competitive situations
These should consist of dry land warm-ups, pool warm-ups, post-pool dry land warm-ups, pre-race warm-ups, post-competition swim-downs and post-competition cool-downs.

Takeaway

It’s important that swimmers ‘consistently and persistently’ incorporate drills and progressions into their training programme to reinforce and develop a great freestyle technique.

Related publication: Freestyle Competitive Swimming Drills

We have published a related publication: Freestyle Competitive Swimming Drills. For further details and ordering information please use the following link: Freestyle Competitive Swimming Drills

Related publication: Swimming Plus: Freestyle

**You can progress at your own pace when it’s convenient for you with Swimming Plus Freestyle**

Swimming Plus Freestyle is a publication designed for those swimmers who want to improve their freestyle swimming technique.

Swimming Plus provides you with a series of structured and progressive session training plans, plus detailed drill descriptions and expert coaching tips.
With Swimming Plus you can progress at your own pace when it’s convenient for you.

For further details and ordering information please use the following link: Swimming Plus: Freestyle

Swimming resource library

We have provided a swimming resource library, containing links to all of our publications and blog articles. To access any article simply click on the attached page link: Swimming resource library

The Competitive Swimming Exchange – Facebook Group

The Competitive Swimming Exchange is a competitive swimming Facebook group.

Its aims are to help exchange ideas and information to collectively improve the sport we love.
It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
In fact, it’s for all those who are interested in competitive swimming, either in the pool or in open water

For more information about joining this group please use the following link: The Competitive Swimming Exchange

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101 Ways to Improve Your Freestyle Swimming

Body & Head Position

Sculling

Related article on swimming sculling

Bilateral Breathing

Related article on freestyle breathing drills an introduction

Stroke Counting

Related articles on stroke count and stroke rate

Leg Kick

Related article on freestyle kicking: improving the technique

Arm Pulling

Related article on swim training with a pull buoy

Aerobic Conditioning

Related article on developing swimming endurance

Sprinting

Related article on developing swimming speed

Speed Play

Related article on fartlek/speed play swimming training

Underwater Dolphin Kicking

Related article on underwater dolphin kicking

Starts

Related article on how to improve a freestyle start

Turns

Related article on freestyle turns made easy