Freestyle 101

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.


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