How to Swim: Freestyle

Head Position - Very important component to Swimming - Look forward: hairline should be just on top of the water/forehead

should be below the surface - Neck and Back muscles should be relaxed - Body is parallel to the pool - Head should be 45 degrees looking forward - Looking to far ahead: Increased resistance and fatigue - Looking to below: Greatly increased resistance and fatigue

The Reach - Extend the arm forward: About 38 centimeters or 15 inches from the body - Extend and 'roll' the shoulder: Stretch the shoulder out along the arm to pull as far as possible - This Position is when the arm has to just been 'placed' into the water following the 'Recovery' [When the arm is in the air], try to control the arm as it enters the water, the less splash, the better [it reduces friction]

Body Rotation - Similar to Reaching forward, you are extending your shoulders forward to pull the water

- When your right arm enters the water/extended in front of your head, you should pivot right [while the

left arm is exiting the water]

- Therefore, the right side of the body is submerged, while the left side is facing the sky

- With the next stroke, the body rotates, so the left side is submerged, while the right is facing the sky

- Your body should be a 'seesaw', consistently going

right to left and vice versa

Pulling - When the hand enters the water, 'cup' the water by pushing the

hand down 45 degrees - Bend the Elbow 90 degrees to pull in the water [pulls more water] - To maximise the distance pulled in the water, 'hourglass shape' is

recommended where you pull with an 'S' shape with one hand - Extend the arm backwards so that your thumb touches your thigh - Raise the elbows when your arm comes back during the 'Recovery',

going over the head before coming into the water where you extend, repeating the pattern

Kicking: - Kick from the hip, not the knee [try and keep the leg straight] - this

will generate more power and increase efficiency - Point your toes away from the body [Plantar Flexion] - this will

reduce drag and resistance - Timing: Time the strokes so that when the hand enters, the opposite

leg kicks [2,4,6 beat kicks - 4/6 have kicks in between]

Breathing: - Keep the head still when not breathing - Turn the head 90 degrees to the side, not more, not less [when you

move forward, you create a bubble pocket on the side of your head, making air lower than expected]

- Don't lift your head [rest your head on your shoulder if it helps] - Don't over rotate your head - Breath Bilaterally [on both sides]