Introduction
Swimming isn’t just a sport; it’s an essential life skill that boosts your confidence, enhances safety, and opens the door to countless water activities. Among the four main strokes, freestyle (front crawl), breaststroke, backstroke, and butterfly, freestyle stands out as the fastest and most energy-efficient, making it a great starting point for beginners and a vital technique for experienced swimmers.
This simple, easy-to-follow guide will help you learn how to swim freestyle or improve how you do it, all while building your confidence in the pool.
Here is what to take note of before starting to learn;
a) Overcoming Fear
Acknowledge Your Fear: It’s normal to feel apprehensive about swimming, especially if you’re a beginner. Acknowledge your fear, but don’t let it hold you back from learning.
Start in Shallow Water: Begin by getting comfortable in shallow water where you can touch the bottom. Practice floating and gradually move to deeper water as you gain confidence.
Use Floatation Aids: Use floatation aids such as kickboards or noodles to help you feel more secure in the water. Hold onto them while practising kicking and floating to build confidence.
b) Basic Water Safety
Understand Pool Rules: Familiarize yourself with pool rules and safety guidelines. Know where the shallow and deep ends are, and never swim alone.
Learn Treading Water: Practice treading water to keep yourself afloat without touching the bottom. Move your arms and legs in a circular motion while keeping your head above water.
Practice Floating: Lie on your back and relax your body to practice floating. Keep your ears submerged and your face towards the sky. Use a flutter kick to maintain balance.
1. Perfect Your Hand Placement and Entry
Hand Position: Start with relaxed hands and fingers held together. Place your hand into the water about 15 inches above your head. Your palm should be tilted at a 45-degree angle, with your index and middle fingers entering first.
Smooth Entry: Avoid splashing by gently gliding your arm into the water. Extend your arm another 4 inches once it’s submerged.
The Catch: As your hand enters the water, press it down and out. This phase is crucial for propulsion. Imagine “catching” the water with your hand.
2. Work on Your Downsweep
Lever Action: Your arm acts as a lever during this phase. Move your forearm and hand downward and back, maintaining a 45-degree elbow angle. Your body will naturally rotate toward the stroking arm.
Rapid Motion: The downsweep should happen swiftly. Avoid rushing, as excessive speed won’t propel you forward effectively.
3. Flutter Kick with Precision
Kick Just Below the Surface: Your flutter kick accounts for 10-15% of your stroke’s power. Keep your hips close to the water surface.
Toes Pointed: Point your toes slightly below the water’s surface.
Two-Beat Kick: For long and middle-distance swimming, use a two-beat kick. It syncs well with your arm strokes.
4. Breathe Correctly
Keep your forehead just below the water’s surface to maintain a streamlined position. As you swim, rotate your body slightly to the side to take a breath through your mouth, then exhale underwater. During practice drills, try bilateral breathing, alternating the side you breathe on, to develop balance and improve overall technique.
5. Putting It All Together
-
Combine Arm and Leg Movements
- Arm Strokes: As one arm reaches forward, the other arm pulls back. Imagine scooping water with your hand. Keep your elbows slightly bent.
- Leg Kicks: Simultaneously kick your legs in a flutter kick motion. Your legs should remain straight and close together.
-
Practice Gliding
- Push Off from the Wall: Stand at the pool’s edge, extend your arms forward, and gently push off. Focus on maintaining a streamlined body position.
- Glide: After pushing off, keep your body straight and let momentum carry you. Glide for a few seconds before starting your strokes.
-
Breathe Regularly
- Rotation: As you stroke, rotate your body to the side. This allows you to breathe without lifting your head completely out of the water.
- Inhale: Turn your head to the side when your arm is out of the water. Inhale quickly and smoothly.
- Exhale Underwater: Exhale gradually while your face is submerged.
-
Focus on Rhythm and Timing
- Continuous Motion: Freestyle is a fluid stroke. Avoid stopping between strokes. Maintain a steady rhythm.
- Count Your Strokes: Aim for a consistent number of arm strokes per breath cycle (e.g., three strokes per breath).
-
Stay Relaxed and Efficient
- Relax Your Neck and Shoulders: Tension slows you down. Keep your neck and shoulders loose.
- Efficient Arm Recovery: After each stroke, let your arm recover by extending it forward. Avoid lifting it too high out of the water.
-
Visualize Your Path
- Imagine a Line: Picture an invisible line extending from your head to your toes. Your body should move along this line.
- Slight Roll: As you stroke, your body should roll slightly from side to side. Imagine rotating around that line.
-
Consistency and Patience
- Practice Regularly: Dedicate time to swimming practice. Repetition helps build muscle memory.
- Be Patient: Learning freestyle takes time. Celebrate small improvements along the way.
Conclusion
Remember, swimming is both a physical and mental activity. Stay positive, focus on technique, and enjoy the sensation of gliding through the water. Happy swimming!