| Freestyle Techniques & Tips |
| ABOUT THE STROKE |
| ARM PULL |
| ARM RECOVERY |
| KICK |
| BODY POSITION |
| BREATHING |
| FINISH |
| FLIP TURN |
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| By definition freestyle means one can swim any stroke or style. However, most swimmers choose to swim the front crawl because it it the fastest stroke. Freestyle is the most used stroke and can be modified for each swimmer. An important factor to remember while swimming freestyle is to move through the water, not on it. |
| - The hand reaches out - The hand enters the water between head and shoulder - Index finger enters the water first with the palm facing out - Use a deep "S" shaped pull under the water - The thumb passes the thigh X Think: Fingers - Wrist - Elbow |
| Drills: ~ Catch-up ~ Left arm 1 lap, Right arm 1 lap ~ Use a kickboard ~ Finger Tip Drag |
| Defects: Hand Entry = Too close to head, extended elbow, too wide, over-reaching Catch = Pressing outwards, pressing downwards with a straight arm Pull = Too little or too much elbow bend, made outside the area of body, too far across opposite side of body Elbow/Wrist = Dropped elbow, dropped wrist Follow Through = Incomplete, over-emphasized |
| - The little finger exits the water - Lift at the elbow, hand below elbow - Stretch arm out relazed, slightly bent |
| Drills: ~ Chicken Wing ~ Use a fist or Tennis ball ~ Use a pull bouy ~ Partner holds ankles |
| - Fast - Relaxed (Like kicking off a loose shoe) - Flexible ankles - Effective when kick is under water and small - 2 beat kick (ideal for sprints) 4 beat kick or 4 beat crossover 6 beat kick or 6 beat crossover |
| Drills: ~ Use a kickboard ~ Streamline ~ Put arms overhead or at side ~ Use fins ~ Put hands behind back ~ Kick with head up ~ Sculling ~ Kick on side |
| Defects: Kick = knees too straight, overkicking |
| - High in the water - Keep head stationary and controlled - Roll along the long axis (not just the upper body) |
| Drills: ~ 3 strokes and kick on side for 3 counts ~ Exaggerated roll/twist |
| - Breathe every 3 arm pulls to balance the stroke - Exhale slowly underwater, inhale quickly - Roll to the side to breathe, do not just turn the head - Look at the shoulder when breating, under the armpit |
| Drills: ~ Hypoxic ~ Kick on side |
| Defects: Breathing = Holding breath, late breath |
| - Keep increasing speed, accelerate to the wall - Do not take any breaths between flags and wall - Stretch out one arm - Kick rapidly - Hit the wall/touchpad with the palm of hand under the water |
| - Hands at hips, palms down - Drop head to chest - Pike hips upward - Legs tuck tight to body (knees at nose and feet at hips) - Plant and puch off on back or side - Extend hands and kick rapidly while rolling onto front |
| Tips: - Tight body = Fast turn - Pull with bottom hand - Turn is the best place to gain momentum |
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| - Grab start with fingers curled over block - React quickly to sound of buzzard - Bend from waist - Do not lean forward or backward - Look between legs - Action: 1) Hands pull down, lean forward 2) Head snaps forward 3) Arms extend 4) Legs spring 5) Head snaps down between arms 6) Enter water through 1 point |
| START |
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| FREESTYLE |
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| Y Karen A. Everson |