{"id":121,"date":"2018-02-03T22:52:48","date_gmt":"2018-02-04T03:52:48","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=121"},"modified":"2018-02-03T22:52:48","modified_gmt":"2018-02-04T03:52:48","slug":"fundamentals-of-freestyle","status":"publish","type":"post","link":"http:\/\/bscmultisport.com\/blog\/2018\/02\/03\/fundamentals-of-freestyle\/","title":{"rendered":"Fundamentals of Freestyle"},"content":{"rendered":"<p>If you were to go to a swim meet or a triathlon you would quickly see that the\u00a0<em>good<\/em>\u00a0freestyle swimmers have several things in common.\u00a0\u00a0First, they all have very good body rotation and easily roll from side to side.\u00a0\u00a0You will note that their stroke is one fluid movement\u2013<!--more--> the body, arms, and legs are all moving in synchronized harmony.\u00a0\u00a0A good swimmer\u2019s stroke is long, smooth and powerful.\u00a0\u00a0Lastly, you will notice that while good swimmers kick, the kick is almost an afterthought.<\/p>\n<p><iframe loading=\"lazy\" width=\"840\" height=\"630\" src=\"https:\/\/www.youtube.com\/embed\/k-cP0M38Ab8?feature=oembed\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen><\/iframe><\/p>\n<p style=\"font-weight: 400;\">When done properly freestyle is circular in that every phase of the stroke is dependent upon every other phase of the stroke.\u00a0\u00a0You won\u2019t have good body rotation if your kick is poor.\u00a0\u00a0You won\u2019t have a good entry if you recovery technique is improper.\u00a0\u00a0You will struggle to have a powerful stroke if your catch is inefficient and so on.<\/p>\n<p style=\"font-weight: 400;\">When learning freestyle, it is best to think of the stroke as a single movement with different phases, rather than individual parts.<\/p>\n<p style=\"font-weight: 400;\">The method below starts with fundamentals, then progresses to simple movements.\u00a0\u00a0A new skill will be added at each step.\u00a0\u00a0Ultimately, you will have learned a fluid freestyle stroke rather than trying to learn individual parts and then trying to tie it together into one cohesive movement.\u00a0\u00a0Some of the steps may seem childish and you will likely be tempted to bypass them.\u00a0\u00a0I encourage you to master each step, regardless of how trivial the step may seem.\u00a0\u00a0I assure you, each step is vital to proper freestyle technique.<\/p>\n<p style=\"font-weight: 400;\">Typically, someone who is learning to swim will have 2-3 half hour lessons per week for 4-6 weeks to complete the steps below.\u00a0\u00a0OK, one of those sessions is learning to jump off of the 3-meter board (high dive), which you probably aren\u2019t going to do!\u00a0\u00a0DON\u2019T rush!\u00a0\u00a0These are fundamentals and your future success will be built upon what you learn here.\u00a0\u00a0It is OK if it takes several sessions in the pool to complete all the steps!<\/p>\n<p style=\"font-weight: 400;\">Before we get started, remember your health and safety always comes first so please consult your physician before beginning any type of exercise or training program.<\/p>\n<h5 style=\"font-weight: 400;\"><strong>Step 1: Mastering the Fundamentals<\/strong><\/h5>\n<p style=\"font-weight: 400;\"><strong>Learn to Exhale<\/strong>:\u00a0\u00a0The first skill to master is often not even considered a skill.\u00a0\u00a0Learning to place your face in the water and exhale is fundamental to swimming freestyle and is frequently overlooked, yet many technique flaws are a direct result of not exhaling properly in the water.\u00a0\u00a0Simply stated, if you are not inhaling, you should be exhaling.\u00a0\u00a0NEVER hold your breath under water.<\/p>\n<p style=\"font-weight: 400;\">Start by standing in waist deep water.\u00a0\u00a0No goggles.\u00a0\u00a0No nose plugs.\u00a0\u00a0Take a deep breath, bend at the waist and place your face in the water.\u00a0\u00a0You don\u2019t have to be deep in the water, merely have your face underwater.\u00a0\u00a0As soon as your face is submerged, open your eyes and gently exhale all of the air in your lungs through your nose, then stand back up.\u00a0\u00a0Think of \u201cblowing bubbles.\u201d\u00a0\u00a0Repeat this at least a dozen times.<\/p>\n<p style=\"font-weight: 400;\">Next we are going to add a breathing movement.\u00a0\u00a0Repeat as you have been doing.\u00a0\u00a0When you have fully exhaled, rotate your shoulders and turn your head to take a breath\u00a0<em>WITHOUT<\/em>\u00a0lifting your head.\u00a0\u00a0After you have taken a breath, rotate your head and shoulders back down placing your face under the water and exhale as before.\u00a0\u00a0Repeat for 5 breath cycles then repeat the entire 5 breath cycle at least a dozen times.\u00a0\u00a0On the odd repeats, breathe to the right side, on the even repeats, breathe to the left side.<\/p>\n<p style=\"font-weight: 400;\">You will learn to exhale, will discover that by exhaling through your nose you will never have water in your nose.\u00a0\u00a0You will also develop confidence in the water with no goggles.\u00a0\u00a0Goggles break, goggles become dislodged.\u00a0\u00a0It is helpful to have the confidence that you can continue on when your goggles don\u2019t.<\/p>\n<p style=\"font-weight: 400;\"><strong>Learn to Kick<\/strong>:\u00a0\u00a0Triathletes often have difficulty with the kick.\u00a0\u00a0Runners and cyclists develop power from a bent knee and they often carry the bent knee over to swimming.\u00a0\u00a0As soon as you bend your knee in the water, your thigh acts as a large parachute and impedes your forward momentum.\u00a0\u00a0Proper kicking technique is \u201ckicking from the hip\u201d with a straight leg and pointed toes.<\/p>\n<p style=\"font-weight: 400;\">Start by sitting on the first step in the pool, or if there are no steps, sit on deck.\u00a0\u00a0Stretch your legs out in front of you, toes pointed towards the far side of the pool.\u00a0\u00a0Keeping your knees straight and your toes pointed, begin to kick.\u00a0\u00a0Strive to keep you feet \u201cin contact.\u201d\u00a0\u00a0In contact means the heel of one foot never goes above the top of the other foot \u2013 your feet are always \u201cin contact.\u201d\u00a0\u00a0Concentrate on kicking from the hip.\u00a0\u00a0Try to generate very little splash.\u00a0\u00a0The nice thing about learning to kick this way is you can see what you are doing.\u00a0\u00a0Keep your toes pointed and attempt to move the bubbles away from you.\u00a0\u00a0Kick for at least 5 minutes (you can take brief rest breaks as needed).\u00a0\u00a0Repeat this at least 5 times or until your able to kick with proper form without thinking about proper form.<\/p>\n<p style=\"font-weight: 400;\">Many Triathletes have limited flexibility in their ankles that may restrict how far they can point their toes.\u00a0\u00a0If you spoke cycling or running as your first athletic language (especially runners), then your ankles may be so stiff that you cannot get your ankles straight.\u00a0\u00a0This will hinder your kick and likely slow you down as you swim.\u00a0\u00a0It is actually possible to create negative propulsion if your ankles are overly stiff.\u00a0\u00a0If this describes you, see our\u00a0<a href=\"http:\/\/triathlonswimcoach.com\/index.php\/en\/resources\/ct-menu-item-3\/30-training\/78-improving-ankle-flexibility\">article on how to develop more ankle flexibility<\/a>.<\/p>\n<h5 style=\"font-weight: 400;\"><strong>Step 2: Floating<\/strong><\/h5>\n<p style=\"font-weight: 400;\">Start with a prone float face down in the water. This will be the one time it is OK to hold your breath for a moment.\u00a0\u00a0Look at the bottom of the pool and extend your arms above your head with your fingers 4\u20136 inches below the surface.\u00a0 Slightly arch your back, pushing your belly toward the bottom, to raise your legs and feet up to the surface. Use slight movements of your hands and feet to keep yourself afloat and balanced.<\/p>\n<p style=\"font-weight: 400;\">If your blessed to have alow percentage of body fat\u00a0this may be difficult for you. The higher your body fat the more likely you will float. The less body fat, the more likely you may sink. If you find that you are completely sinking in the water try taking and holding a larger breath of air. If that doesn&#8217;t work, place a pull buoy between your knees.<\/p>\n<p style=\"font-weight: 400;\">After 10-15 seconds, gently exhale, stand up and repeat.<\/p>\n<p style=\"font-weight: 400;\">Continue to repeat the exercises until you\u2019re VERY comfortable floating on the water.<\/p>\n<h5 style=\"font-weight: 400;\"><strong>Step 3: Gliding on the Surface<\/strong><\/h5>\n<p style=\"font-weight: 400;\">Next we want to add some movement to the float.\u00a0\u00a0Start at the wall of the pool.\u00a0\u00a0Gently push off the wall and immediately assume the float position with your hands clasped in front of (above) your head.\u00a0\u00a0Glide across the surface until your forward momentum slows then return to the wall and repeat.\u00a0\u00a0As you become more comfortable gliding, push off the wall a bit harder to increase your glide.<\/p>\n<h5 style=\"font-weight: 400;\"><strong>Step 4: Flutter Kick<\/strong><\/h5>\n<p style=\"font-weight: 400;\">The next step is to add a kick to your glide.\u00a0\u00a0Push off the wall and as you glide, add an easy kick using the kick you learned in step 1. Don\u2019t try to kick too hard and don\u2019t worry about your speed \u2013 just a nice easy kick.\u00a0\u00a0After you have repeated the glide with an easy kick a couple of times, push off the wall, glide with a kick and exhale, then add the breathing you learned in step 1.\u00a0\u00a0Count your kicks in twos to keep a nice rhythm.\u00a0\u00a0Push off the wall, exhale, 1 \u2013 2, 1 \u2013 2, 1 \u2013 2, breathe, 1 \u2013 2, 1 \u2013 2, 1 \u2013 2, breathe.\u00a0\u00a0Adjust the number of kicks between breaths to what is comfortable for you.\u00a0\u00a0Continue to work on the kick with breathing until you gone at least 5 lengths of the pool (don\u2019t necessarily have to do them all at the same time).<\/p>\n<h5 style=\"font-weight: 400;\"><strong>Step 5: Adding the Arms<\/strong><\/h5>\n<p style=\"font-weight: 400;\">There are several parts to the freestyle stroke:\u00a0\u00a0The entry, the catch, the pull, the push, extension, release, and recovery.\u00a0\u00a0We are going to simplify it to the entry, the pull, the push, and recovery.\u00a0\u00a0Once you have learned those basic phases, we can refine the stroke and begin to perfect overall stroke technique.<\/p>\n<p style=\"font-weight: 400;\">The entry is fairly obvious; it is when your hand re-enters the water above your head roughly in-line with your shoulder.\u00a0\u00a0For the moment, the important thing to remember about the entry is your hand should not enter the water thumb first.<\/p>\n<p style=\"font-weight: 400;\">The pull begins immediately after the entry as your hand begins to press backward and apply pressure on the water.\u00a0\u00a0You want to have a bend in your elbow and guide your hand in a straight line from the entry position above and in-line with your shoulder, along the side of your body, and ending at mid-thigh (or as far as you can reach).\u00a0\u00a0Your hand should be at least 18-24 inches under the surface of the water at the mid-point of the stroke.\u00a0\u00a0You will find the depth that is comfortable for you and we can refine this as you gain experience.\u00a0\u00a0You DO NOT want a straight arm through the pull\/push phases.\u00a0\u00a0As you can see, the pull phase turns into the push phase as your hand passes your shoulders.<\/p>\n<p style=\"font-weight: 400;\">The recovery begins as your elbow leads your hand out of the water.\u00a0\u00a0You want to establish a very high elbow position at the beginning of the recovery.\u00a0\u00a0Doing so will naturally cause your body to rotate.\u00a0\u00a0Your hand and arm will travel above the surface of the water back to the entry.<\/p>\n<p style=\"font-weight: 400;\">Continue the kick rhythm you learned in step 4. You will do 2 kicks to each arm stroke.\u00a0\u00a0Continue counting if that helps you focus on the rhythm.<\/p>\n<p style=\"font-weight: 400;\">Practice this step while keeping your head in the water with the water line at approximately mid-forehead \u2013 you will be looking down towards the bottom of the pool at roughly a 30-45 degree angle.\u00a0\u00a0Your head should remain stationary and independent from your shoulders as they rotate with your stroke.<\/p>\n<h5 style=\"font-weight: 400;\"><strong>Step 6: Breathin<\/strong><\/h5>\n<p style=\"font-weight: 400;\">We are going to add breathing in this step.\u00a0\u00a0Begin by breathing every stroke until you develop some skill.\u00a0\u00a0Every stroke means every time your right arm recovers or every time your left arm recovers.\u00a0\u00a0Which side should you breathe on?\u00a0\u00a0That is a matter of preference.\u00a0\u00a0Eventually you will learn bi-lateral breathing, or breathing to both sides.\u00a0\u00a0For now, breathe to the side that is most comfortable.<\/p>\n<p style=\"font-weight: 400;\">\u00a0Remember the fundamental you learned in step 1: If you aren\u2019t inhaling, you are exhaling.\u00a0\u00a0You should be gently \u201cblowing bubbles\u201d and exhaling through your nose during the entire stroke.\u00a0\u00a0As your \u201cbreathing arm\u201d begins the recovery, your head will lock to your shoulders and rotate as your body rolls.\u00a0\u00a0During the roll, turn your head out of the water WITHOUT lifting your head as you learned in step 4 and take a breath.\u00a0\u00a0Because you are exhaling during your stroke, you will only have to inhale during your breath cycle.\u00a0\u00a0Once your head has rolled back down to the neutral position, your head unlocks from your shoulders until the next breath cycle.<\/p>\n<p style=\"font-weight: 400;\">\u00a0<strong>Congratulations!<\/strong>\u00a0\u00a0You are swimming freestyle!\u00a0\u00a0Undoubtedly, some parts of the stroke may not feel natural at first.\u00a0\u00a0That is to be expected.\u00a0\u00a0As you begin to add training time and swim an increasing number of yards\/meters your stroke will come together into one fluid movement.<\/p>\n<p style=\"font-weight: 400;\">\u00a0At this early stage of your swimming career, don\u2019t worry about speed.\u00a0\u00a0Focus on a long (entry above your head, recovery begins at your thigh), smooth stroke.\u00a0\u00a0Try to swim one lap.\u00a0\u00a0Once you have completed one lap, try to swim two laps.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you were to go to a swim meet or a triathlon you would quickly see that the\u00a0good\u00a0freestyle swimmers have several things in common.\u00a0\u00a0First, they all have very good body rotation and easily roll from side to side.\u00a0\u00a0You will note that their stroke is one fluid movement\u2013<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[24],"tags":[26,25],"class_list":["post-121","post","type-post","status-publish","format-standard","hentry","category-novice","tag-freestyle","tag-fundamentals"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fundamentals of Freestyle - BSC Multisport<\/title>\n<meta name=\"description\" content=\"Proper freestyle swimming is built upon fundamentals. Good technique grows from those fundamentals. This article introduces your to freestyle swimming fundamentals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bscmultisport.com\/blog\/2018\/02\/03\/fundamentals-of-freestyle\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fundamentals of Freestyle - BSC Multisport\" \/>\n<meta property=\"og:description\" content=\"Proper freestyle swimming is built upon fundamentals. Good technique grows from those fundamentals. 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