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Proper Freestyle Swim Technique

Proper technique in freestyle swimming is crucial for efficiency and speed in the water. Here are the key elements of good freestyle swimming technique:

Body Position:

Keep your body horizontal in the water, with a slight slope from head to feet.
Rotate your body along its longitudinal axis to reduce drag.

Head Position:

Keep your head in line with your body and face down in the water.
Breathe by turning your head to the side, not lifting it out of the water.

Arm Movement:

Reach forward with one arm while the other arm is pulling underwater.
Bend your elbow slightly as you pull through the water.
Your hand should follow an S-shaped path, from above your head to your hip.

Leg Movement:

Kick from your hips, not your knees.
Keep your legs relatively straight with a slight flutter kick.
The majority of your propulsion comes from your arms, not your legs.


Breathe regularly, usually every two or three strokes.
Rotate your head to the side to inhale, then exhale underwater.


Coordinate your arm and leg movements to maintain a steady, rhythmic stroke.
As one arm pulls underwater, the other arm should be recovering above the water.

Body Rotation:

Rotate your body as you stroke, with each arm pulling when it’s on the opposite side of your body.
This rotation helps reduce resistance and increases your reach.


After each stroke, take a moment to glide before starting the next one.
A good glide minimizes resistance and conserves energy.

Hand Entry:

Enter the water with your fingertips first, followed by your hand.
Try to minimize splashing during the entry.

Flip Turns (for pool swimming):

As you approach the wall, perform a somersault turn.
Push off the wall with your feet, streamlining your body underwater.

It’s essential to practice these elements and work on your overall endurance and strength to improve your freestyle swimming technique. Getting feedback from a coach or using underwater video analysis can be beneficial in identifying areas for improvement. Additionally, swimming drills can help you focus on specific aspects of your stroke to refine your technique.

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