Freestyle 101

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.

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Position 11 - Take Away One Arm