Freestyle Swimming: 5 Key Tips For Beginners

Freestyle swimming is one of the major techniques of swimming and is a widely practised style. This form is commonly used for competitive swimming. The freestyle swimming technique is one of the first types of swimming that is taught to beginners when they are starting out. If you want to learn to swim, you can begin with this style as it is easy to understand. 

Since swimming is a good option for a cardio workout, you can incorporate freestyle swimming into your fitness regime. If you want to burn those extra calories and don’t want to burn your pocket on gym equipment, swimming is a good way to begin. Not to mention that this skill is life-saving as well! 

Inspired to take on swimming? Start with the freestyle swimming technique as you can get accustomed to this form easily. Here are some pointers to keep in check about swimming freestyle if you are a beginner.

 

Body position during freestyle swimming

The body position when doing freestyle swimming is face-down with your body parallel to the pool ground. The freestyle swimming body position is supposed to be in a straight line to help you glide through water easily. Once you begin a stroke with your arms, this form changes as you move your head from side to side and out of the water to breathe. It is recommended that you rotate your shoulders and hips together and not be on one side entirely. Based on the direction your head is facing, coordinate it with the same arm that goes in front of your head.

With freestyle swimming, your arms have a wider range of motion. So, every stroke propels you forward and covers a considerable amount of distance. While going for a stroke, keep your fingers slightly open and relaxed. The frequency of your stroke is just as important; make sure that one arm is finishing the recovery phase (it's when your arm is not in the water ) as the other one is beginning to pull the water.

 

Breathing technique during freestyle swimming

During freestyle swimming, it is crucial that you keep a check on your breathing patterns. Inhaling air while breathing in freestyle swimming is done by twisting your head out of the water body to either side with every stroke. While breathing during a stroke, remember to keep one eye in the water body and one eye outside the water body. This will ensure that you are not tilting your body completely on one side. Synchronise your breathing pattern with every two or three hand strokes.

A great way to boost your stroke efficiency is to remember to exhale continuously with your lips shut inside the water. Make sure that your lungs are almost empty when you reach out of the water and turn sideways to inhale.

 

Leg movement technique in freestyle swimming

In freestyle swimming, leg movement is in the form of flutter kicks. These kicks should originate from the hips and not from the knees to avoid knee soreness. If you want to swim to a longer distance, use a 2-beat kick technique. Since the movement of the legs in freestyle swimming is continuous, you need to use this method to save your energy and breathe easier. In this flutter kick technique, you kick from your hips once with each leg during one entire hand stroke cycle for two kicks. 

Since your legs are the heaviest part of your body, the leg movement technique in freestyle swimming is ideally strategised and practised regularly. Start off with gentle kicks to avoid wasting your energy. You want to build your endurance and stamina by increasing your distance and swim time gradually. The form of leg movement in freestyle swimming is straight with leg muscles taut. Your feet, on the other hand, need to be relaxed to give you more momentum with each kick. This will help you in propelling your way into the water.

 

5 key tips for beginners to ace freestyle swimming

If you are a beginner who has a basic knowledge of freestyle swimming, these tips will help you overcome any future challenges and avoid injuries or mishaps.

  • Don’t lift your head forward to breathe: Avoid lifting your head (or hunching) while turning side to side during your strokes. Doing this would cause your hips and legs to drop. While turning your face side to side, make sure that one eye stays in the water and the other one is outside the water. 

  • Use efficient strokes: Using rapid strokes can be a waste of energy, whereas being too slow with your strokes can hamper your technique. Use efficient as well as minimal strokes to avoid tiring yourself out.

  • Practice regularly: It’s no surprise that practice brings perfection. If you want to master the freestyle swimming technique, you must put in hard work and intelligent efforts to get your mind and body used to the style. 

  • Use your hips for flutter kicks: Let your flutter kick originate from your hips and not your knees. Putting too much pressure on your knees and bending them with each kick will make them sore.

  • Keep a check on your arm position: The position of the arms is usually undermined as one tends to concentrate on breathing and keeping your body from sinking. Make sure that your elbows are always in a high position. But it is equally important to not overextend your arms as that will get you tired sooner.

 

Frequently asked questions

  • What are the 4 steps of freestyle swimming?

The 4 important steps of the freestyle swimming technique are body position, arm movement, breathing technique, and leg action. For efficient swimming, you need to understand the basics of all these factors.

  • How do you do freestyle swimming for beginners?

If you are starting out with freestyle swimming, you need to keep practising floating, arm strokes, breathing, and flutter kicks. The movement of the legs in freestyle swimming causes the body to propel forward and the strokes help you steer your way through the water. A beginner should know these factors and practise them individually to gain control over their technique.

  • How long does it take to learn to swim?

If you are an adult who doesn’t have a fear of water and learns at a normal rate, about 20-25 hours of private lessons and appropriate feedback should be enough to learn the basics of swimming.