Lesson

Introduction to Freestyle Swimming

Freestyle swimming, also known as the front crawl, is one of the fastest and most efficient swimming strokes. Mastering freestyle is crucial for water polo players, as it's used for covering distances quickly and efficiently. This lesson will break down the essential techniques for beginner swimmers.

Body Position: Staying Horizontal

A streamlined, horizontal body position is key to reducing drag in the water. Imagine your body as a boat cutting through the water – the less resistance, the faster you'll go.

• Head Position: Keep your head down with your eyes looking slightly forward and down. The water line should be at about your hairline. Avoid lifting your head too high, as this will cause your hips to sink.
• Core Engagement: Engage your core muscles to keep your body straight and prevent excessive rotation. A strong core stabilizes your body and makes your stroke more efficient.
• Hip Rotation: Allow a natural, subtle rotation of your hips from side to side as you swim. This rotation helps extend your reach and power during the arm stroke.

Arm Stroke: The Pull and Recovery

The arm stroke is the primary source of propulsion in freestyle. It consists of two main phases: the pull (underwater) and the recovery (above water).

1. Entry: Extend your arm forward, entering the water smoothly with your fingertips first. Your hand should be slightly angled outward.
2. Catch: Once your hand is submerged, bend your elbow slightly and "catch" the water. This means positioning your hand and forearm to grab and pull against the water.
3. Pull-Through: Pull your hand and forearm down and back along your body, maintaining a high elbow position. Imagine pulling yourself past a stationary object.
4. Push-Through: Continue the pull past your hip, extending your arm fully. This is where you generate the most power.
5. Recovery: Lift your elbow out of the water and swing your arm forward in a relaxed, circular motion. Keep your elbow high and your hand close to your body during the recovery.

Leg Action: The Flutter Kick

The flutter kick provides propulsion and helps maintain a streamlined body position. It should be a continuous, rhythmic motion originating from the hips.

• Leg Movement: Kick from your hips, not your knees. Keep your legs relatively straight, with a slight bend in the knees.
• Ankle Flexibility: Point your toes to maximize propulsion. Flexible ankles allow for a more efficient kick.
• Kick Depth: Keep your kicks relatively shallow, just below the surface of the water. Large, splashing kicks are inefficient and create drag.
• Kick Frequency: Aim for a steady, consistent kick tempo. Experiment with different kick frequencies (e.g., 6-beat kick, 2-beat kick) to find what works best for you.

Breathing Technique: Rhythmic Breathing

Breathing efficiently is crucial for maintaining a consistent stroke and avoiding fatigue. In freestyle, you typically breathe to one side.

1. Rotation: As your arm recovers, rotate your head to the side to take a breath. Rotate from your neck and upper back, keeping one goggle in the water.
2. Inhale: Quickly inhale through your mouth as your head rotates to the side.
3. Exhale: Exhale steadily through your nose and mouth while your face is in the water. This helps prevent water from entering your nose and allows for a more relaxed breathing pattern.
4. Timing: Coordinate your breathing with your arm stroke. A common breathing pattern is to breathe every three strokes (bilateral breathing), which helps maintain balance and symmetry in your stroke.

Coordination: Putting It All Together

Coordinating the arm stroke, leg action, and breathing is essential for efficient freestyle swimming. Practice each component separately, then gradually combine them.

• Drills: Use drills to focus on specific aspects of your stroke. For example, practice the arm stroke with a kickboard to isolate your arm technique.
• Rhythm: Develop a smooth, rhythmic stroke. The arm stroke, leg kick, and breathing should flow together seamlessly.
• Relaxation: Stay relaxed in the water. Tension can hinder your stroke and increase fatigue. Focus on maintaining a relaxed body position and breathing rhythm.

Common Mistakes and How to Avoid Them

Beginner swimmers often make common mistakes that can hinder their progress. Being aware of these mistakes and how to correct them is essential for improvement.

• Lifting the Head Too High: This causes your hips to sink, increasing drag. Keep your head down and look slightly forward and down.
• Kicking from the Knees: This is inefficient and can lead to fatigue. Kick from your hips, keeping your legs relatively straight.
• Holding Your Breath: This can cause tension and reduce oxygen intake. Exhale steadily while your face is in the water.
• Over-Rotating: Excessive rotation can disrupt your body position and reduce efficiency. Maintain a subtle, natural rotation of your hips and torso.

Drills for Improvement

Here are a few drills to help improve your freestyle technique:

• Kickboard Drill: Hold a kickboard with your arms extended and focus on your flutter kick.
• One-Arm Freestyle: Swim freestyle using only one arm, keeping the other arm extended forward. This helps improve your arm stroke technique and body rotation.
• Fingertip Drag Drill: Drag your fingertips lightly along the surface of the water during the arm recovery. This helps maintain a high elbow position.
• Catch-Up Drill: Extend both arms forward and wait for one arm to "catch up" to the other before initiating the next stroke. This helps improve your timing and coordination.

Conclusion

Mastering freestyle swimming takes time and practice. By focusing on proper body position, arm stroke, leg action, and breathing technique, you can develop an efficient and powerful stroke. Remember to be patient, stay relaxed, and enjoy the process!