wikiHow to Swim Freestyle

Three Parts:Learning the Stages of the Arm StrokeKicking and RotatingBreathing and Practice
DrillsCommunity Q&A

Freestyle was traditionally a race that allowed competitors to swim in whichever way they wanted.
However, after what was referred to as the front crawl became the dominant way to freestyle, the
term freestyle has replaced the term front crawl as the name for the stroke.[1] Freestyle involves
alternating arms that make windmill arc motions forward while the head is underwater, and the
swimmer breathes at the side. It is accompanied by a two or six beat flutter kick that is synced with
arm strokes to stabilize the body. If you want to know how to freestyle for fun, for exercise, or for
competitions learn how to move your arms, kick your legs, and breathe correctly.

Part 1

Learning the Stages of the Arm Stroke

1.
 1

Perfect your hand placement and entry. To begin your stroke, your hands should be
relaxed and your fingers should be held together. Put your hand into the water fingers first
about 15 inches above your head. Your palm should be tilted at a 45 degree angle facing out
so your index and middle finger enter the water first. Your wrist should be tilted down and
positioned above the fingers, and your elbow will be raised above the wrist. Your hand
should make as little splash as possible during entry. Once your hand is in the water, extend
your arm another 4 inches[2][3]

o Once your hand is in the water, press your hand down and out with your fingers
spread out slightly. This is called getting a feel for the water or the catch.
o If you want to work on your hand technique, you can wear hand paddles to help you
concentrate on how your hands are entering and exiting the water.
o Avoid putting your hand into the water just above your head. It will slow you down
and hurt your technique.
o Do not smack the water with your arms, instead, once your hand enters the water,
follow the motion and glide your arm into the water.
2.

2
 Work on your downsweep. Your arm will act as a lever during this phase of the stroke. As
you stroke, your body will rotate toward the arm that is in the motion of stroking. Move your
forearm and hand downward and back with your elbow held at about a 45 degree angle. Your
elbow should stay high in the water during this phase of your stroke. Concentrate on going
through the downsweep smoothly.

o This phase should happen in a rapid motion. However, avoid trying to go faster during
this phase because it wont propel you forward much but could create drag.
3.

Pull your hand and forearm toward the center of your body for the insweep. During this
part of the stroke, use your hand like a paddle and move as much water as possible. This is
where you start to move your body forward with your arm stroke movement. It is the first
part of the propulsive phase. And your upper arm will move inward toward your chest and
ribcage. Your elbow will go starting moving into a 90 degree angle. When your hand starts to
approach the midpoint of your body, you have reached the backsweep.[4]

o Keep your arms closer to being under you instead of stroking at your sides.
4.
 4

Push your arm in an up, out, and backward motion to backsweep. This is the second
propulsive phase where you can gain speed in your stroke. Right as your hand gets to the
midpoint of your body you will stop pulling and start pushing water. Keep pushing water out
and up until your arm hits the line of your thigh. This part of the stroke will be the most rapid
phase and can be the most powerful at propelling you forward.

5.
 5

Move your elbow out of the water until it is pointing up for the release. During the
release your arm doesnt move you forward, but it does provide support for the arm which is
pulling underwater. It is important to work on your release technique so that your hand entry
is clean. To end your stroke, launch your hand forward in line with your shoulder out of the
water. Your fingers should hang loosely above the water and your hand should swing wider
than your arm. Your arm should be relaxed and should swing wide, too.[5]

o Concentrate on rotating your arm forward, and do not force a down rotation at the end
of the release.

Part 2

Kicking and Rotating

1.
 1

Flutter kick just below the surface of the water. Although kicking accounts for only 10-
15% of the power in your stroke, it is still an important part of your freestyle technique. Keep
your hips close to the surface of the water and make a series of quick kicks. You want to
focus on minimizing drag while you propel yourself forward; therefore, your kicking range of
motion should be narrow. Your legs should not kick out of the water and neither should they
break below the line of your body.

o Kick from the hips and thighs. Do not kick from your knees, this is called a bicycle
kick, and it will cause more drag. You may slightly bend your knees while you kick,
but this should not be where your power is coming from. [6]
2.
 2

Use the two-beat kick. The two-beat kick requires less power and is used by long distance
and middle distance swimmers. You kick one leg per stroke cycle. One stroke cycle means
the stroke of one arm. Kick one leg in conjunction with the insweep of the opposite arm. (The
insweep is when the arm starts pulling water toward the midsection of the body.) If you can
think about how your arms and legs sync while you are walking, how your arm moves
forward at the same time as the opposite leg, you can imagine how your kicking should be
synced with your arm stroke in a similar way.[7][8][9]

o The six-beat kick requires that you kick three times per arm stroke cycle. The third
beat of the kicking cycle will start during the recovery phase. This is a faster kick that
is used by faster swimmers.
3.
 3

Point your toes while you kick. If your toes arent pointed while you kick then there will be
extra drag caused by your exposed forefoot. Your toes should face inward, and your big toes
should come close to touching as you kick. When you point your toes, you are exercising the
flexibility in your ankles. If you are having difficulty with ankle flexibility, consider using
mid-length flippers to practice your kick.

o You can focus on both your freestyle arm and leg techniques more easily with the
extra propulsion that flippers provide. But only use your flippers to help train your
feet during drills.[10]
4.
 4

Rotate your body in line with your arm stroke. Rotating your body correctly will help you
with many important aspects of your stroke. First, you can put more power into your arm
stroke. Second, you will minimize drag. And third, it will enable you to breathe correctly. As
you rotate your body left and right with your alternating arm strokes, your body should be
moving in the water about 30 degrees from the surface on both sides. Remember to swim
mostly on your stomach and not on your side.[11]

o Rotate your body forward as well. Your arm and shoulders should extend forward and
your body should rotate forward after your hand and arm have entered the water.
o Your fully extended shoulder should stay tucked near your cheek. Do not move your
shoulder further away from your body, or this will cause drag.
o Focus on rotating your body from the hips and not from the shoulders.

Part 3

Breathing and Practice Drills

1.
 1

Rotate your body to the surface, and inhale through your mouth. This will allow you to
keep your neck muscles and your head relaxed. If you turn just your head, you can put
unnecessary stress on your neck. Keep your forehead and the crown of your head slightly
submerged while you breathe. Imagine you have a wine glass balanced on the side of your
head that you cannot spill.[12]

o Do not over rotate. You only want tilt your body 30 degrees in one direction or the
other.
o Do not hold your breath longer than you need to when you swim. Breathe at every
stroke if you feel the need.
o Do not lift your head up- this will cause your hips and legs to fall, and you will have
to work to regain your balance.
o Continue to keep your body and arms outstretched while you breathe. Keep your body
straight, and do not lose your extension while you breathe.
2.
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Blow bubbles out of your mouth and nose to expel your breath. If you hold your breath,
you may develop feelings of anxiety while you are swimming that will slow you down and
distract you. You can practice blowing out bubbles in shallow water. Exhale 70% through
your mouth and 30% through your nose. And exhale the last 20% with more force. [13]
Submerge your face and sigh or hum through your nose or mouth to create a stream of
bubbles.[14]

o While underwater, make sure to exhale out all of the air so that you are not having to
exhale any last bit of air when you should be inhaling.
3.
 3

Hold your forehead just under the water while you swim. The water should rest between
your hairline and your eyebrows. Keep your neck and upper-back muscles relaxed while you
swim. Your head should be cocked about 45 degrees forward. If you move your head down
too much toward your chest, it will cause more resistance.

4.
4

Practice your stroke and breathing techniques. Work on isolated parts of your stroke and
breathing techniques through practice drills on land and in the water. Concentrating on
different parts of your stroke that you need work on will help you develop a stronger
complete stroke.

o Practice your arm stroke, body rotation and head position on land. Bend forward at
your waist, and go through the five stages of the arm stroke: entry, downsweep,
insweep, backsweep, release. Practice rotating your body correctly, and practice
keeping your head still at the side when you breathe. Rotate your shoulders to work
on a longer stroke. Over exaggerate the rotation while you practice, and it will help
create muscle memory for when you swim.
o Do breathing drills. Kick off the wall and keep your right arm extended in front of
you. Use your left arm to stroke, and on your second stroke, take a breath on your left
side. Practice blowing bubbles out of your mouth and nose completely and inhaling a
full breath through your mouth. Then alternate sides and do the same drill on your
right side. This will help you become comfortable with your inhaling and exhaling
techniques and establish a breathing pattern. Concentrate on only rotating enough for
you to get a full breath.
o Practice kicking drills. Push off the wall with your feet and extend your hands and
arms out in front of you. Keeping your head under water, kick vigorously for as long
as your breath will last. You do not want to focus on going fast, instead, try to focus
on your technique. Keep your toes pointed, your feet pointed inward so your toes are
 almost touching, your hips up, and your kick high. Keep your legs relaxed, and kick
from your thighs. [15] Repeat this drill 3-4 times.
5.

Wear goggles while you are swimming. You do not have to wear goggles to swim freestyle;
however, when you have to close your eyes while you swim, it can make you anxious. And it
will make it more difficult to concentrate on your stroke. When you wear goggles, it can help
you stay balanced and oriented. You will know when to stop because you will be able to see
the walls of the pool, and you wont have to worry about bumping into other swimmers.

o Adjust your strap, pulling the straps until the goggles fit on your face firmly and
comfortably.
o Adjust the nose bridge. Pull on both sides of the strap if the nose bridge is a strap. The
nose bridge fits properly if you press your goggles up to your eyes and they suction to
your eyes without a problem.
 o Fit the goggles to your head by putting the eye cups up to your eyes so that they
suction to your face, and then with your thumbs, move the strap behind your head so
that your goggles are firmly in place.

Community Q&A
How many times should I kick?

wikiHow Contributor

You keep kicking as long as you're swimming, as needed. Kicking helps you move forward.
If you stop kicking, the pressure will be on your arms.

Not Helpful 4 Helpful 41

How can a beginner learn to dive into the water?

wikiHow Contributor

The secret to a successful dive is straight legs and keeping your arms locked in place during
the process. Aim to make a pathway with your arms so that the rest of your body can enter
the water properly. Try to dive far rather than short.

Not Helpful 5 Helpful 26

How do I swim freestyle without getting tired?

wikiHow Contributor

Don't sprint at the start so you retain energy to swim longer. Basic practice will also help you
build your way up to swimming longer or faster distances.

Not Helpful 7 Helpful 29

How can I keep from sinking after freestyle swimming for a short time?

wikiHow Contributor

If you're trying to rest without touching the floor, I suggest flipping onto your back, spreading
your arms and breathing normal. Kick very slowly to keep your legs floating with the rest of
your body. Oxygen in your lungs will keep you floating without using your arms and much
power in your legs.

Not Helpful 6 Helpful 26

Despite several efforts, I can't lift my legs in water. What should I do?

wikiHow Contributor
 Try holding on to the edges of a pool first. While holding on, put your head underwater, and
then start kicking. When you are out of breath, exhale underwater, and then raise your head to
get some air.

Not Helpful 10 Helpful 31

When you kick your legs, should there be a big splash each time?

wikiHow Contributor

No. You should kick your legs just below the surface so that it does not splash and break the
surface. Or, if you do break the surface, it should not create too big of a splash.

Not Helpful 10 Helpful 27

I'm scared of not plugging my nose underwater. What should I do?

wikiHow Contributor

Exhale through your nose while underwater. An excellent way to practice this is to use some
of the helpful tips in this article about learning to swim underwater without holding your nose
on wikiHow.

Not Helpful 8 Helpful 23

What am I doing wrong if I always swallow water when I inhale?

wikiHow Contributor

When you breathe, breathe to the left or right side. You shouldn't try breathing underwater. If
you keep swallowing water when trying to breathe, you could work on some drills that make
you have a consistent stroke, so that you aren't splashing around and getting extra chances to
swallow water. You could also learn how to use a swim snorkel to work better with
breathing.

Not Helpful 18 Helpful 41

I have trouble simply floating in the water. What's wrong with me?

wikiHow Contributor

Probably nothing. You need to learn to relax your body. Besides focusing on relaxing, an
initial kick from one leg can help you float more easily. Also, remember to keep your head
down whenever you try to float. This little action will lift the lower part of your body.