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”. 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. Avoid putting your hand into the water just above your head. It will slow you down and hurt your technique. 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.
This phase should happen in a rapid motion. However, avoid trying to go faster during this phase because it won’t propel you forward much but could create drag.
Keep your arms closer to being under you instead of stroking at your sides.
Concentrate on rotating your arm forward, and do not force a down rotation at the end of the release.
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. [4] X Research source
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.
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. [8] X Research source
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. 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. Focus on rotating your body from the hips and not from the shoulders.
Do not over rotate. You only want tilt your body 30 degrees in one direction or the other. Do not hold your breath longer than you need to when you swim. Breathe at every stroke if you feel the need. 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. Continue to keep your body and arms outstretched while you breathe. Keep your body straight, and do not lose your extension while you breathe.
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.
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. 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. Practice kicking drills. Push off the wall with your feet and extend your hands and arms out in front of you. Keeping your head underwater, 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. [11] X Research source Repeat this drill 3-4 times.
Adjust your strap, pulling the straps until the goggles fit on your face firmly and comfortably. 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. 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.
