Freestyle swimming involves alternating arm movements in a windmill fashion while breathing to the side, combined with a flutter kick for propulsion and body stabilization. Here's a breakdown of the technique:
Body Position
- Streamline: Maintain a horizontal body position in the water to reduce drag.
- Rotation: Rotate your body slightly from side to side with each arm stroke. This aids in breathing and reach.
Arm Movement
- Entry: Extend your arm forward, entering the water smoothly in front of your shoulder.
- Catch: As your hand enters, "catch" the water with a slightly bent elbow, preparing to pull.
- Pull-Through: Pull your arm downwards and backwards along your body, maintaining a high elbow.
- Push-Off: Extend your arm fully behind you, pushing the water away to maximize propulsion.
- Recovery: Lift your arm out of the water, bending at the elbow, and swing it forward in a relaxed windmill motion to prepare for the next entry.
Leg Movement (Flutter Kick)
- From the Hip: Initiate the kick from your hips, not your knees.
- Small and Fast: Keep your kicks small and quick, generating a constant flutter motion. A two or six-beat kick is common, timed to match your arm strokes.
- Ankles Relaxed: Point your toes and keep your ankles relaxed.
Breathing
- Rotation and Breathe: As your arm recovers, rotate your head to the side to take a breath.
- Exhale Underwater: Exhale continuously underwater to prevent holding your breath.
- Timing: Coordinate your breathing with your arm strokes. Breathe every two or three strokes, depending on your comfort and needs.
Coordination
- Sync Arms and Legs: Synchronize your arm strokes and flutter kick for efficient propulsion.
- Body Roll: Use your body roll to assist with both arm reach and breathing.
Example:
Imagine reaching forward with your right arm, pulling through the water, and then recovering it over the water as your left arm enters the water. Simultaneously, you're performing a flutter kick, and as your right arm recovers, you rotate your head to the right to take a breath.
By coordinating these elements, you'll achieve an efficient and powerful freestyle stroke. Remember to practice and focus on maintaining good form.
