Week = 1
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Congratulations! You are on your way to improving your freestyle!

Freestyle swimming has 3 main basic components that nearly everyone can improve on in some way.

1. Streamline body position

2. Catching the water

3. Recovery of the arms over the water

Over 7 days we are going to cover each of these components and have you swimming a more efficient and faster freestyle.

Enjoy!

Day 1

Your body position while you swim freestyle is vitally important. You want to be as streamline as possible moving through the water. This means maintaining the straightest line from your head down to your toes. Picture yourself as a torpedo swimming through the water, this is the fastest way we are going to ever move through water. 

Watch the video on body position rotation kick and then try it in the pool by doing the set below:

200m freestyle warm up

8 x 25m body position rotation kick rest 20-30 seconds between each 25m

4 x 25m freestyle focusing on maintaining a streamline body position

 

- If you do not already have some, it is a really good idea to get some fins for your feet. Wear them when doing the freestyle drills, this will make the drills a lot easier and more effective.

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Day 2

Continuing work on our streamline body position, we must remember that we need to maintain a streamline body position throughout the whole freestyle stroke process. This includes when we turn our head for a breath, when we rotate our body from side to side, and when we kick, everything needs to be in line. When the body is out of line we create drag which slows us down.

Watch the video on front and side rotation and then try it in the pool by doing the set below:

200m freestyle warm up

8 x 25m front and side rotation rest 20-30 seconds between each 25m

4 x 25m freestyle focusing on maintaining a streamline body position

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Day 3

To move effectively through the water we need to get a good grip of the water with our hands and arms to pull us forward. Catching the water with the right technique makes a massive difference to how much water we grip. The better the grip of the water, the more water we are going to pull against which in turn is going to make for a more efficient stroke. 

Watch the video on single arm freestyle and then try it in the pool by doing the set below:

200m freestyle warm up

8 x 25m single arm freestyle rest 20-30 seconds between each 25m

4 x 25m freestyle focusing on catching the water properly

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Day 4

The freestyle catch can sometimes be a challenge to get right, sometimes people will have formed a habit of pulling their arm back elbow first as if they were going to do a pull-up. Doing this breaks the grip of the water and you will end up spinning your arms around, going nowhere. If you have to - put your head up during your drills and watch your catch in action, making sure to get it right. Practice a proper catch until it has become a habit and you get used to the strange position it puts your shoulders and arms into.

Watch the video on double arm catch and then try it in the pool by doing the set below:

200m freestyle warm up

8 x 25m double arm catch rest 20-30 seconds between each 25m

4 x 25m freestyle focusing on the catch

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Day 5

The freestyle recovery is the part where we bring our arm back over the water ready to take another stroke. To make the freestyle recovery as easy as possible we need to make sure we are rotated on our side with our shoulder up out of the water. We then want to simply lift our elbow up high into the air and bring the arm up and over the water, avoiding swinging it around the sides.

Watch the video called Zipper and then try it in the pool by doing the set below:

200m freestyle warm up

8 x 25m zipper rest 20-30 seconds between each 25m

4 x 25m freestyle focusing on rotating and lifting the elbow high

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Day 6

An important thing to remember when we are recovering the arm out and over the water is to keep the arm and hand relaxed. Having a relaxed arm and hand is going to save you energy and will help free up your shoulders to get good rotation during the recovery. You will be surprised at the amount of energy you will save by relaxing, it can add up after many strokes. 

Watch the video on zipper freestyle and then try it in the pool by doing the set below:

200m freestyle warm up

8 x 25m zipper freestyle rest 20-30 seconds between each 25m

4 x 25m freestyle focusing on having a high elbow with relaxed hands and forearm in the recovery

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Day 7

We are now going to put it all together and practice swimming a more efficient, easier and faster freestyle. Just remember you need to practice proper technique every stroke you do for it to become a habit. 

Watch the videos then practice them in the pool by doing the set below:

200m freestyle warm up

2 x 25m body position rotation kick rest 20-30 seconds between each 25m

2 x 25m front and side rotation kick rest 20-30 seconds between each 25m

2 x 25m single arm freestyle rest 20-30 seconds between each 25m

2 x 25m double arm catch rest 20-30 seconds between each 25m

2 x 25m zipper rest 20-30 seconds between each 25m

2 x 25m zipper freestyle rest 20-30 seconds between each 25m

6 x 25m freestyle focusing on perfect technique rest 20-30 seconds between each 25m