📙 Freestyle Fundamentals

Table of Contents

• 🔑 The Key Components of Freestyle

  • 🧘 Body Position

  • 💪 Arm Mechanics

  • 🦵 The Kick

  • 🔁 Turns

  • 🚨 Common Mistakes

^{Body Position}

Streamline is everything. To move efficiently:

• Keep your head neutral, eyes down

• Hips should float near the surface

• Engage your core to keep legs lifted

Breathing Tips:

• Try different patterns (every other stroke, 3 strokes, 4 strokes)

• Turn head to breathe DON’T lift

• One goggle in the water, one out

• Exhale fully underwater

^{Arm Mechanics}

1️⃣ The Catch

• Reach forward with fingertips

• Bend the elbow to create an Early Vertical Forearm (EVF)

• Anchor the hand and set up a strong pull

💡 EVF boosts propulsion and reduces drag

2️⃣ The Pull

• Pull straight back under the body

• Elbow stays high, hand drives toward the hip

• Engage the lats and core, not just the arm

💡 Pull your body past your hand

3️⃣ The Recovery

• Elbow leads the motion out of the water

• Hand swings forward low and relaxed

• Keep it smooth, no splashing or tension

^{The Kick}

1️⃣ Kick from the Hips
Your power should come from your hips, not your knees. Keep your legs mostly straight with a relaxed, slight bend. This keeps your kick efficient and reduces drag

2️⃣ Small, Fast, Relaxed
Use quick, compact kicks just beneath the surface. Loose ankles help create natural propulsion. Big splashes look fast but slow you down

3️⃣ Keep It Consistent
A steady kick helps maintain your bodyline and rhythm. Whether you're sprinting or pacing, a constant kick keeps you balanced in the water

Helpful Article 👇

^{Need Personalized Help?}

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^Turns

Not ready for flip turns? That’s okay. Start with open turns and work on fast transitions. Once you're ready:

• Tuck, flip, push off

• Stay streamlined with 3–5 dolphin kicks

⏱️ Every second counts, practice them!

For a More In-depth Turns Guide 👇

^{Common Mistakes}

❌ Lifting your head to breathe? Keep one goggle in the water

❌ Crossing Midline? Keep entry in line with your shoulders

❌ Kicking from the knees? Shift the power to your hips

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