Last Updated on March 4, 2024 by admin
In this article, we will provide advice, hacks & tips as a part of an overview of the freestyle stroke.
The freestyle stroke is the fastest and most efficient competitive stroke.
- Also known as front crawl, freestyle is used as the main fitness development stroke in most competitive swimming training programmes.
- It is also the preferred stroke of most competitive triathletes and open-water swimmers.
Below we have provided an overview of the freestyle stroke.
- Giving you a general overview of the stroke
- Then breaking the stroke down into its main constituent parts,
- Providing advice, tips and hacks on their correct position and technique.
General overview of the freestyle stroke
The freestyle stroke is performed in a horizontal prone (face down) position.
- This enables the swimmer to rotate their arms alternately forward, to provide the main propulsion.
- Secondary propulsion is provided by a straight alternate (flutter) leg kick.
Head position
Your head should be in a neutral position in the water whilst not breathing.
- Whilst looking slightly forward at the bottom of the pool.
- With the surface of the water just covering your ears.
Breathing technique
When breathing you should inhale using the trough of the bow wave which is created by your head as you move through the water,
- This enables your head to remain on the surface, whilst breathing.
- As you inhale you should simultaneously rotate from the shoulders, trunk and hips to the non-breathing side.
- Rotating your head until you have only one goggle lens completely in the water
- With the other goggle lens, out of the water, you should be able to look across the surface of the pool.
- You should exhale in the water as your head returns to the neutral position.
Related article on freestyle breathing drills: an introduction
We have produced a related article on freestyle breathing drills: an introduction. You can view it by clicking this link: freestyle breathing drills.
Body position
Your body should be in a horizontal and streamlined (prone) position.
- This helps to reduce drag and establishes the correct platform from which an effective arm stroke and leg kick can be performed.
Body rotation
You should rotate your body down your vertical (long) axis, simultaneously from your shoulders, trunk and hips,
- To help facilitate a powerful arm-pulling action and an effective breathing pattern.
- You should ensure that you don’t over-rotate, as this could cause you to pull too deeply.
- Which could slow down your stroke rate and could contribute to an ineffective breathing pattern.
Related article on freestyle body rotation: an introduction
We have produced a related article on freestyle body rotation: an introduction. You can view it by clicking this link: freestyle body rotation.
Arm stroke
While performing the freestyle stroke, the main propulsion should come from your arms.
- Generated by an alternate forward extended arm rotation.
- This should be assisted by a simultaneous body rotation from your shoulders, trunk and hips.
- As one arm rotates forward to a fully extended position,
- You should enter your hand into the water, called the catch,
- And then pull your arm backward underwater,
- Bending your elbow to approximately 90 degrees as it passes under your body,
- Until your arm is fully extended back, with your thumb ideally touching your thigh
- Where you then start to recover your arm out of the water,
- Usually with a high and bent elbow action.
- Ready to start the next stroke, with a forward extended rotation
- As your arm begins to enter the water, your other arm should be beginning its recovery.
Related article on improving the freestyle pull
We have produced a related article on improving the freestyle pull. You can view it by clicking this link: improving the freestyle pull.
Related article on improving the freestyle catch
We have produced a related article on improving the freestyle catch. You can view it by clicking this link: improving the freestyle catch.
Hand position
On entry, fingers and thumb should be closed together
- However, to help to gain maximum propulsion, your hands should be slightly separated, at the beginning of the pull phase,
- With a small gap in between each of your fingers,
- With your hand slightly cupped.
Hip position
Your hips should be just under the surface of the water.
Hip rotation
You should rotate simultaneously from the shoulders, trunk and hips, to facilitate a powerful arm-pulling action and an effective breathing pattern.
- You should ensure that you don’t over-rotate, as this could cause you to pull too deeply,
- Which in turn could slow down your stroke rate and could contribute to an ineffective breathing pattern.
The leg kick
An effective leg kick can raise the swimmer’s legs to a horizontal 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 providing secondary propulsion.
Leg position
Your legs should be straight and close together, just under the surface of the water
Kicking technique
The freestyle leg kick should be initiated from your thighs (quads), hamstrings and buttocks (glutes), using the largest muscles in your body to drive propulsion.
- The freestyle leg (flutter) kick comprises of two main movements the downbeat, which is the propulsive phase and the upbeat, which is the recovery phase.
- There should be minimal knee bend, one of the most common faults while freestyle leg kicking.
- Kicking with a bent knee increases drag and uses the relatively smaller calf muscles.
Feet position
Your feet should be in a pointed (plantar flexion) position, which reduces drag and places them in the optimum position for maximum propulsion.
Related article on freestyle kicking: improving the technique
We have produced a related article on freestyle kicking: improving the technique. You can view it by clicking this link: freestyle kicking: improving the technique.
Related article on freestyle leg kicking patterns: an introduction
We have produced a related article on freestyle leg kicking patterns: an introduction. You can view it by clicking this link: freestyle leg kicking patterns.
Competitive Swimming Drill Publications
We have published a portfolio of competitive swimming drill publications for butterfly, backstroke, breaststroke and freestyle.
- Each publication contains a series of stroke-specific competitive drills.
- They are now available in both Amazon Kindle and paperback formats.
Swimming Plus: Freestyle
Swimming Plus is a publication designed for those swimmers who want to improve their freestyle swimming technique.
- This publication 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 information about these publications please click on this link: Swimming publications
Other related freestyle articles
We have produced a series of related freestyle articles, which you can view by clicking on the following links,
The major muscles used during freestyle
Dryland training exercises for freestyle
101 ways to improve your freestyle swimming
Other related swimming technique articles
We have produced a series of related swimming technique articles, which you can view by clicking on the following links,
How to improve swimming propulsion
Developing swimming speed
How to reduce swimming drag
Developing swimming endurance
Developing swimming distance per stroke
The Freestyle Stroke: Takeaways
In this article, we will provide advice, hacks & tips as part of an overview of the freestyle stroke.
The freestyle stroke is the fastest and most efficient competitive stroke.
- Also known as front crawl, freestyle is used as the main fitness development stroke in most swimming training programmes.
- It is also the preferred stroke of most competitive triathletes and open-water swimmers.
Above we have provided an overview of the freestyle stroke.
- Giving you a general overview of the stroke
- Then breaking the stroke down into its main constituent parts
- Proving advice, tips and hacks on their correct position and technique.
Related freestyle articles you may find useful
We have produced a series of related articles on freestyle. You can view these by clicking these links: Common Competitive Freestyle Faults | An Overview of The Freestyle Stroke | Improving the Freestyle Pull | Improving the Freestyle Catch | Freestyle Leg Kicking Patterns: An Introduction | Freestyle Body Rotation: An Introduction | The Major Muscles Used During Freestyle | Dryland Training Exercises for Freestyle | How to Improve a Freestyle Start | Freestyle Turns Made Easy | Freestyle Breathing Drills: An Introduction | Freestyle Kicking: Improving the Technique | 101 Ways to Improve Your Freestyle Swimming
Swimming resource library
We have provided a swimming resource library.
- This contains links to all of our publications and blog articles.
- Now with an easy-to-use index.
- To access any article simply click on the attached page link: swimming resource library
Recommended swimming equipment
We have provided a recommended swimming equipment page.
- It contains the swimming equipment that we and our swimmers use and recommend.
- You can access this page by clicking on the following link: recommended swimming equipment.
The Competitive Swimming Exchange – Facebook Group
We are members of the Competitive Swimming Exchange.
- This is a competitive swimming Facebook group 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