Master Freestyle Stroke with These Competitive Swimming Techniques

Swimming is a fantastic way to enhance cardiovascular endurance, strength, and overall physical fitness. Moreover, it is one of the most effective exercises to maintain a healthy lifestyle, improve body posture, and reduce stress levels. Among the several swimming techniques, freestyle stroke- also known as front crawl- is a popular one that is widely used in competitive swimming and triathlons. The proficiency of the freestyle stroke can make or break a swimmer’s performance. Therefore, to help you improve your freestyle stroke and performance, we have compiled a guide to mastering this technique.

Body Positioning

The first critical element you need to focus on when improving your freestyle stroke is your body posture. Your body position plays a vital role in maximizing your swimming performance.

1. Head Position: Your head should be in a neutral position, looking straight down towards the bottom of the pool. The back of your head should be in line with the rest of your spine, and your chin should be tucked towards your chest. A neutral head position not only helps maintain your body alignment but also reduces drag in the water.
2. Body Alignment: Your body alignment significantly influences your swimming technique. Your body should be straight and horizontal in the water, with your hips and shoulders aligned. Keep your legs straight and close together, with your toes pointed, to reduce drag. The closer together your legs, the less surface area they create, leading to easier movement through the water.
3. Hand Position: Your hands should enter the water in front of your head, shoulder-width apart, with your fingers facing downwards and palms facing the pool bottom. Your hands should extend forward, meeting your head level, before pulling back towards your waist.

Arm Movements

The efficiency of your freestyle stroke’s arm movements is crucial to your swimming performance. It can mean the difference between gliding through the water or fighting against it.

1. Arm Recovery: Begin the arm recovery as your hand reaches your hip, bending your arm and lifting it out of the water. Your elbow should be higher than your hand and in line with your shoulder. As your arm exits the water, your hand should be at your thigh.
2. Arm Extension: Extend your arm forward until your hand reaches a position just ahead of your shoulder. As you finish the extension, keep your elbow high and point your fingers downward.
3. Arm Pull: Begin the pull by bending your elbow and moving your hand to your chest. Keep your palm facing backward to create an effective pulling motion. As you pull your arm backward, it should move in a straight line along your body, with your elbow higher than your hand.

Breathing

Breathing is an essential aspect of swimming correctly. Correct breathing helps improve your body’s oxygen levels and endurance, determining how long you can swim before becoming tired.

1. Breathing Out: Exhale as your face is submerged and your mouth is in the water, expelling air via your nose and mouth. Exhaling underwater makes it easier to inhale when you turn your head to the side.
2. Breathing In: Breath in through your mouth as you turn your head to the side, with your chin touching your chest and your nose just above the water’s surface. Take one quick, deep breath before your head returns to its neutral position.

Kick Technique

Your kick technique is critical to enhancing the efficiency of your stroke. Therefore, it is essential to perfect your technique to improve overall performance.

1. Leg Position: Your legs should remain close together, with just the slightest gap between your thighs, to reduce drag. Begin the kick by slightly bending your knees, then move your legs up and down, keeping your feet pointed and flexible. Powerful leg movements increase resistance, making it harder to swim forward.
2. Kick Frequency: Your kick frequency should be in rhythm with your arm movements, with one or two kicks per arm cycle. Faster frequency helps maintain momentum, but overusing the legs will increase drag.

Conclusion

Becoming a freestyle master may take time, patience, and persistence, but consistent practice and proper techniques can dramatically improve your swimming performance and stamina. Focus on maintaining your body alignment, using efficient arm movements, breathing correctly, and perfecting your kick technique. Incorporate these competitive swimming techniques into your routine, and you will enhance your swimming performance and become a freestyle master in no time.