Freestyle is considered one of the easiest strokes,, That doesn't mean that you don't have to train. Freestyle is an important stroke. It teaches you the basics of swimming and helps you with every other stroke
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| Freestyle swim | Awesome dive! | Flip turn!!! | buetiful pull!! | |
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Dont forget...
- Underwaters
- Strong pulls!
- Flip turns
- One handed touch on the wall
- Quick breaths
Some exerises to help train your body for freestyle is
(click the triangles)
Arms (in water)
Fist Drill: Swim with your hands balled into fists. This makes you rely on your forearms to create surface area, teaching you to "feel the water" with your entire arm.
Sculling: Small, figure-eight hand movements at different depths to develop a better grip on the water
Power Catch-Up: Complete a full stroke with one arm before starting the next. This ensures you maintain a streamlined lead arm and helps prevent "windmilling".
Single-Arm Freestyle: Swim with one arm extended or at your side while the other performs full strokes. This forces you to focus on the catch (the initial downward press) and rotation.
Arms (Dryland)
Single-Arm Freestyle: Swim with one arm extended or at your side while the other performs full strokes. This forces you to focus on the catch (the initial downward press) and rotation.
Tricep Dips or Extensions: Crucial for the final "push" phase of the freestyle stroke as your hand exits the water.
Freestyle Planks: Start in a high plank and perform 360-degree arm circles (mimicking a swim stroke) to build shoulder stability and core coordination
Dumbbell Pullovers: Improves shoulder range of motion and strengthens the pull through a full arc.
Legs (in water)
Vertical Kicking: In deep water, kick to keep your head above the surface without using your hands. For more difficulty, lift your hands out of the water or hold a weight
6-Kick Switch: Lie on your side and take six kicks, then take one arm stroke to rotate to the other side for another six kicks. This improves side-kicking balance.
Wall Kicking: Hold the pool edge and kick as hard as possible for 15-20 second sprints to build raw leg speed.
Legs (Dryland)
Streamline Squats: Perform standard squats while holding your arms in a tight streamline position overhead. This mimics the body tension needed in the water.
Dryland Flutter Kicks: Lie on your back or stomach with legs straight and toes pointed. Perform small, rapid kicks (6-12 inches) to train the hip flexors and core.
Plyometrics: Exercises like Box Jumps or Squat Jumps develop the explosive fast-twitch power needed for starts and turns