Four easy steps to freestyle [video]

Today's post is about freestyle and how to learn it for the beginners or improve it for intermediate swimmers. It’s something I wanted to post for a long time now but since the swimming facility in my home town was closed for eight months it was impossible. In the following video I present 3 freestyle drills that will help you learn how to breathe properly and how to move your body during this stroke. Before you start practicing these drills you should be able to balance in the water and can put your face in the water.

The three drills are:

• Kicking on the side. You kick on your side with your low arm leading and the other arm at your side. Keep your kick small and fast. The key to this drill (and generally in swimming) is to be as relaxed as possible. Remember that the position of your head will determine the position that your body and legs will have. If you lift your head your legs will sink and that will make it harder for you. Try to press your temple into the water and if you feel that your legs are sinking, try to press it more. If you find it really hard at first, you can hold a kickboard with your leading hand or even use fins.
• Six kicks switch. In this drill you start kicking on your side as described in the previous drill. You do six kicks (this drill is also performed with three or twelve kicks), and then switch sides and arms positions. Then another six kicks and you switch again. Try not to move your head when switching sides. This rolling movement should be initiated by your core muscles (just focus on your waist). A more advanced version of this drill is to have your fingers touching the side of your body as you move it forward before you switch sides (it shown in the video). This tip will help you maintain a relaxed high elbow recovery.
• Three strokes – six kicks. This drill will help you emphasize the rolling action of the stroke. Take three regular freestyle strokes with kicking, then kick only in the side floating position (kicking on the side drill) for six extra kicks, then do three more freestyle strokes and then again on your side for six more kicks. I use this drill to teach my swimmers how to breathe properly while swimming freestyle. It is almost like regular freestyle but instead it gives more time to swimmers on their sides (breathing position). Again, try not to move your head and initiate the rolling movement from your waist.

The last part of the video is regular freestyle. When I teach beginners I tell them that it is the same as the 3 strokes – 6 kicks drill but without the pauses on the side. I have found out that this progression of drills are really easy to do for beginners and it gives them the opportunity to swim decent freestyle during their first lesson. Before moving to the next drill of this drill series, be sure that you feel comfortable with each one of them.

I would also like to listen your comments, questions and any suggestions you might have for future drill videos.

Good luck!!!