5 Different Things You Can Focus on to Improve Your Freestyle Swimming

Swimming is often referred to as the perfect exercise. It's low-impact, works out multiple muscle groups simultaneously, and is an excellent cardiovascular workout. Among the various swimming strokes, freestyle is perhaps the most popular and versatile. Whether you're a beginner or an experienced swimmer, there's always room for improvement in your freestyle technique. Here are five different aspects you can focus on to enhance your freestyle swimming:

• Body Positioning: The foundation of a strong freestyle stroke lies in your body positioning. You want to maintain a horizontal alignment, with your body as parallel to the water's surface as possible. Keep your head in a neutral position, looking straight down, with just your eyes breaking the water's surface. Your body should be streamlined, with your hips high and legs close together. Focus on keeping your body long and straight, minimizing drag to glide through the water efficiently.

• Breathing Technique: Efficient breathing is crucial for sustaining your freestyle stroke and maintaining endurance. Practice rhythmic breathing by inhaling through your mouth as your arm comes out of the water and exhaling through your nose or mouth as your arm enters the water. Bilateral breathing, or breathing on both sides, helps balance your stroke and ensures symmetrical muscle development. Work on exhaling fully underwater to avoid taking shallow breaths, which can lead to fatigue more quickly.

• Arm Movement: The pulling phase of the freestyle stroke is where you generate propulsion. Focus on a high elbow catch at the beginning of your stroke, engaging your forearm and hand to grab hold of the water. Pull your arm back in a relaxed but powerful motion, keeping your fingers slightly cupped to maintain a solid grip on the water. As you finish the pull, accelerate your hand towards your hip and exit the water cleanly, ready to begin the recovery phase. Pay attention to the symmetry of your arm movements and strive for a smooth, continuous stroke.

• Kick Technique: While the arms provide the primary propulsion in freestyle, a strong and efficient kick adds stability and helps maintain forward momentum. Your kick should originate from your hips, with a slight bend in your knees and ankles. Focus on a flutter kick, with quick, small movements originating from your hips rather than your knees. Keep your legs relatively straight, with your toes pointed and ankles flexible. Practice kicking from your core, engaging your abdominal muscles to support your body position and reduce drag.

• Rotation and Alignment: Proper body rotation is key to maximizing the power of your freestyle stroke. Coordinate the rotation of your hips and shoulders to drive each arm pull and maintain balance in the water. Aim for a smooth, rolling motion from side to side, with your body rotating around your longitudinal axis. This rotation allows for a longer reach and a more powerful pull, utilizing larger muscle groups in your back and shoulders. Focus on keeping your head aligned with your body rotation, avoiding excessive lifting or turning, which can disrupt your streamline.

Improving your freestyle swimming technique takes time, patience, and consistent practice. Focus on one aspect at a time, gradually incorporating changes into your swimming routine. Video analysis or feedback from a coach can also be invaluable for identifying areas for improvement. Remember to stay mindful of your body positioning, breathing, arm movement, kick technique, and rotation and alignment to unlock your full potential in the water. With dedication and perseverance, you'll soon find yourself gliding effortlessly through the pool with greater speed and efficiency.