Freestyle 101

Important Note to the Viewer

LESSONS: 13 VIDEOS

Head-Lead Kick on Your Back

Head-Lead Kick on Your Back teaches correct body alignment for swimming on your back. It also helps you learn to relax, and trust that the water will support you with just a small amount of effort. Push off on your back with arms at your sides and start a steady, gentle flutter kick. Keep your chin tucked in as you look directly at the ceiling. Most of your head should be under the surface. What you should feel is that the water is just touching the sides of your goggles. To get this feeling, keep you chin tucked in and press into the water with the back of your head and at the top of your spine. To really explore how your head, shoulders, and upper body connect with the water, try a few lengths where you lean in and completely submerge the face for a few seconds. Keep exhaling as you do this...and feel how the water wants to push you back up to the surface. Keep the legs long and supple, and kick from the hips and not from the knees. Your knees and thighs should be just below the surface, and you should feel as if you’re “boiling water with your feet. Try several lengths until you feel relaxed and can do a body check from head to toe. Check that: your chin is tucked...your face is submerged until just your goggles are showing...your knees are just below the surface...and your feet are kicking gently just below the surface.

Head-Lead Kick on Your Back -- Tilt Position

Head-Lead Kick on Your Back -- with a slight tilt -- introduces a more swimming-like position. Push off on your back with arms at your sides and start a steady, gentle flutter kick. Then, without moving your head or eyes, tilt your shoulders just slightly -- so that you’re not quite on your back and not quite on your side. Lean in on your shoulder blade to bring your hips up to the surface as you kick gently down the pool. Look directly up at the ceiling. Everything should be slightly tilted EXCEPT your head and eyes. As in the previous drill, lean into the water until your eyes are close to the surface of the water. Stay relaxed, lean into the water, and try to stay horizontal, with your hips close to the surface. If you don’t feel comfortable or if your hips and legs start to sink, you’re probably tilting too far to one side. Go back to kicking flat on your back and try again -- tilting the shoulders just slightly.

Head-Lead Kick on Your Back -- Side to Side

Once you can kick with the body tilted to one side, it’s time to add some rotation. Push off on your back with arms at your sides and get into a tilt position, with eyes looking up and with a steady flutter kick. Now...without moving your head or eyes, rotate your shoulders, hips, and feet so that you’re tilted just slightly to the other side. Kick gently as you rotate from one side to the other. Get comfortable on the new side, then rotate shoulders, hips, and feet back to the original side. Keep your head absolutely steady as you rotate. Try to flow smoothly from one tilt position to the other. Make sure you’re completely balanced and comfortable before you rotate to the other side. This kind of smooth, relaxed rotation -- with steady head and steady kick -- is a very important skill in swimming. Practice for as many lengths as it takes until you feel comfortable and relaxed going from one side to the other. If you zig-zag down the pool, it usually means you’re moving your head from side to side. Keep your eyes focused on the ceiling and keep your head rock steady as you rotate the rest of your body.

Extended Balance - Nose Up/Nose Down

Extended Balance - Nose Up/Nose Down teaches you to stay long and horizontal, even as you rotate your body. It also introduces rhythmic breathing, a skill you’ll need when you start swimming freestyle. Start in Extended Balance - Nose Up and tilted just slightly to one side...then rotate to Extended Balance - Nose Down. Rotate INTO your armpit. In Nose-Down position, you should be EXACTLY on your side, with one shoulder pointed to the bottom of the pool...and the other shoulder pointed straight up. Your eyes should be looking directly DOWN at the bottom of the pool. And your lead hand should be palm down. When you need air, roll back to the Nose Up position. Take a few breaths, check to make sure you have a nice long body position, then roll Nose Down. As you exhale, do a body check. You should be horizontal in the water, from your fingertips all the way down to your toes. If you’re not horizontal, lean in to the water at your armpit until you feel your hip rise to the surface. As you continue your body check, you should be directly on your side. Nose and eyes are pointed down...and palm is down. Say to yourself, “Nose down...palm down.” Keep your body line long and straight as you rotate from one position to the other. Try to keep the shoulder as close to your head as possible. Practice a full length with one arm extended. Then switch arms on the next length. Keep practicing until you can rotate smoothly from your side...to your back...to your side.

Position 11 Kick on Your Back

Kicking on your back with both arms extended above your head in “Position 11” helps you develop great body alignment for swimming backstroke and freestyle. It will also help with shoulder flexibility. Push off on your back and extend both arms above your head. Hands should be directly above your shoulders, with palms facing UP. Kick should be steady and gentle. If you’re a triathlete or have muscular shoulders, this position can be a little challenging at first, making the hips and legs ride below the surface. Make sure you’re really extending through the shoulders, and think about ROUNDING the shoulders and back. This will make your body ride a little higher, making it easier to kick. It will also improve your shoulder flexibility. Keep practicing, with the feeling of being long and tall and horizontal in the water. Feel the extension from the fingertips through the shoulders... and from the ribcage all the way down to the toes. You can also try this with only one arm extended. This will get you ready for the next step, which is backstroke.

The Wave

The Wave helps you establish a good body position for backstroke. Start by kicking gently on your back, with one arm extended and one arm at your side. Tilt the body slightly toward the extended arm, so that a little bit of your trailing arm is above water. When you feel comfortable in the tilt position, lift your trailing arm out of the water...and then gently return it to your side. Repeat this sequence as you kick gently down the pool. Lift the trailing arm...and let it fall gently back into the water. As you lift the arm, keep the elbow straight and lift the hand STRAIGHT UP toward the ceiling. If you’re a triathlete and have heavy legs, or if you’re not a natural kicker, you might be able to lift the arm just a few inches above the surface. That’s OK. Just keep your kick steady and keep the arm relaxed but straight as you lift...and return the arm to the water. If you have a strong, productive kick, try to lift the arm a little higher...so that the hand is pointing straight up to the ceiling or sky. Keep your movements relaxed and steady. Switch arms on each new length, until you feel comfortable doing The Wave on both sides.

7-Count Backstroke

Seven-Count Backstroke focuses on timing -- learning when to move your arms to take advantage of the natural rotation of the body. Start by kicking gently on your back, with one arm extended and one arm at your side. and with the body tilted slightly. After 7 or 8 kicks, lift the bottom hand...just like you did in The Wave...then switch to having one arm extended on the other side. This position is called Extended Balance. Kick gently for 7 or 8 kicks, then lift the bottom hand...and switch to Extended Balance on your original side. The key focus point of this drill is to move the bottom hand first. Raise it 6 to 10 inches above the water BEFORE you start to pull with the arm that’s extended. As you lift the bottom hand, stay long and horizontal with the extended arm. Once the bottom arm is above the water, start to push water toward your feet with the extended arm until you end up in Extended Balance on the other side. Hold this extended position while you check your body position. Are you kicking gently? Are you tilted just slightly to one side? Are your eyes looking directly up? Is your lead arm extended with the back of the hand resting on the water, palm up? Once you know your body is in a long, balanced line, lift the bottom hand and repeat. Keep your head motionless as you switch from side to side. Many beginning swimmers tend to do what this swimmer does...which is pull with a straight arm. This can make you bounce a little bit, and give you a choppy stroke. To smooth out your stroke, try to pull with a bent arm. The arm is straight as it enters the water, but then the elbow bends and the swimmer pushes water toward her feet with the forearm and palm. Practice until you can switch sides smoothly, taking 7 or 8 kicks with the arm extended on each side. When you’ve mastered 7-Count Backstroke, you can progress to 5-Count Backstroke, taking 5 or 6 kicks on each side... ...then take it to 3-Count Backstroke, which is a normal backstroke with 3 kicks on each armstroke. Keep your rhythm smooth and steady as you reduce your count. A final focus point is the hands. Good technique is to lift the hand THUMB FIRST as it exits the water...and to be PINKY FIRST as the hand enters the water. Practice by saying to yourself, “Thumb out...pinky in.” This allows your hands to slice through the water with minimal resistance.

Position 11 - Kick on Your Stomach

Kicking on your stomach is another easy step in The Progression, but it teaches some really useful skills. Push off on your stomach with arms in Position 11. Kick gently and look directly down at the bottom of the pool. When you need some air, look forward… and move your hands back and forth to lift your head just above the surface. Get some air, then look down at the bottom of the pool again as you exhale and kick gently. It’s pretty simple, but notice what’s happening. When you look forward for air, your legs start to sink and your body goes out of balance. Don’t worry about falling out of balance… just notice that it happens. Also notice that if you look directly down and press in a bit at your lungs, your suit will pop up to the surface and your body will return to a horizontal, balanced position. Here it is again. The head comes up for air...the legs sink… and you fall out of balance. The head goes back down, the suit comes up, and you regain your balance. Practice Position 11 Kick for several lengths. Be aware of the angle of your body, and notice how good it feels when you’re in balance as you kick. Keep your hands in Position 11, and this will imprint a good entry position for later in The Progression when you start to swim freestyle.

Position 11 - Take Away One Arm

Once you feel comfortable kicking in Position 11 on Your Stomach, it’s time to add rotation… and to practice ROLLING to air. Start by pushing off the wall on your stomach with arms in Position 11. When you feel balanced and horizontal, take away one arm and rotate to your back and to air. Stay in this position, with one arm extended and the other arm at your side, as you finish the length with easy flutter kick. As you take away one arm and rotate to air, keep looking down and try not to let the head pop up as you rotate. This swimmer does a great job of keeping his head low and rotating cleanly and smoothly to air. Try several cycles of this drill… taking away a different arm on each cycle. This will help you build a balanced stroke, and will help you learn the important skill of breathing to both sides. Notice how this swimmer maintains a nice, steady pace with this drill. He doesn’t rush any of the steps, and keeps his movements smooth and quiet.

Combination Drill

Combination Drill Nose Up/Nose Down + 7-Count Backstroke By combining the last two drills -- Nose Up/Nose Down and 7-Count Backstroke — you’ll be able to stay relaxed as you practice some of the most important skills in swimming: rotation, extension, and timing. Start in Extended Balance and do one cycle of Nose Up/Nose Down. Take your time and don’t rush anything. When you return to Extended Balance - Nose Up, pause for a few kicks, then do one cycle of 7-Count Backstroke. Start by lifting the bottom hand...and then continue to Extended Balance on the other side. Pause for a few kicks, check to make sure your body line is nice and straight, and then go Nose Down. As you exhale, check your body position. You should be nose down...palm down...eyes down...and directly on your side. Roll back to Nose Up, pause to check your position, then lift the bottom hand to begin a cycle of 7-Count Backstroke. As you practice the Combination Drill, remember not to rush any of the steps. Pause in each position to check your body line. Don’t move to the next position until you feel that you’re long and balanced. Keep practicing until your movements are smooth… and until you feel relaxed going from one position to the next.

Position 11 - Single Switch

Position 11 - Single Switch takes you one step closer to actual freestyle. By slowing things down, you can practice some of the key technique points for good freestyle…things like extension, rotation, and timing. Start by pushing off the wall on your back and get into Extended Balance, with one arm up and the other at your side. When you feel comfortable and balanced, go Nose Down. Check to make sure you’re on your side and looking straight down. Bring your trailing arm into Position 11. Hold for a second, face down, then take away the hand that was originally extended…as you roll into Extended Balance on Your Back. Start another cycle by going Nose Down. Pause to check your body line. Bring the trailing arm over the water and into Position 11. Pause briefly in 11, then take away the lead hand as you roll into Extended Balance on Your Back. As you practice the drill, don’t rush any of the steps. Pause at each new position to make sure your body is long and horizontal. Make corrections and THEN move to the next position. Take your time and maintain a steady, smooth pace. Once you feel comfortable with this drill, you can fine tune it by keeping the head low as you rotate from Position 11 to Extended Balance on Your Back. As you make this move, keep looking down and press in on your lungs so that your head stays nice and low during the rotation. If you can keep your head from popping up during this drill, you’re setting the stage for a more technically correct freestyle once we get to the final step in the progression. With a lower head position, you create less drag and resistance when you breathe.

Position 11 - Triple Switch

Position 11 - Triple Switch, helps you build a balanced and rhythmic freestyle. It’s just like our last drill…Single Switch…except that you’ll get into Position 11 THREE times before you roll to your back. Start in Extended Balance on Your Back. Roll Nose Down, pause, then bring your trailing arm into Position 11. Pause in 11, then take a complete stroke with the original extended arm and bring it back into Position 11. Pause, then take a complete stroke with the other arm and bring it back into Position 11. Then roll immediately from Position 11 into Extended Balance on Your Back. Hang out in Extended Balance. Take a breath. Check your body position. Then roll into Nose Down and start a new cycle. Get into Position 11 THREE times…there’s 1…2…3…and then roll into Extended Balance on Your Back. As you practice this drill, don’t rush any of the steps. Take your time and pause at each new position. As you pull and switch arms, your body should rotate just a bit...but your head should remain steady and your eyes should stay focused on the bottom of the pool. The idea is to keep the head stable and let your core body do the rotation. As you do your switches and as you roll to your back, try to keep your head nice and low. Don’t pop up as you roll to your back. Once you get the hang of the drill, try to add rhythm to your switches. You can say to yourself “extend…extend…extend” each time your hands get to Position 11.