**March 25, 2024 - Teaching Freestyle 2**

In “Teaching Freestyle – Part 1,” we shared our favorite progression for teaching freestyle from the ground up. That progression teaches the fundamentals of air exchange, balance, body alignment, ease and comfort in the water, rotation, extension, and productive kick. This week, we get more specific about freestyle, covering some of the key *concepts* that every swimmer should understand and master: head/neck alignment, where to look, how to breathe, sculling and Early Vertical Forearm (EVF).

**Monday**

**Better Freestyle Concepts: Where to Look**

Experimenting with where to look and finding just the right alignment for your head and neck is key to unlocking every other freestyle skill.

<https://www.goswim.tv/lessons/3015-where-to-look> 

:15 - head in a relaxed position - eyes down slightly forward

:19 - lifting a bit for air

:26 - if viewed behind the extended arm - goggles are barely visible

:30 - look at the back of the head

:31 - head is so close to the surface, the entire head submerges

:31.9 - taught side breath but at lower velocity, may have to push up a bit… what’s a better solution?

:34 - the breath with half the mouth still under

:35 - head slightly higher than hers

:49 - looking forward slightly more

:58 - bodyline slightly up… what’s a better solution?

**Tuesday**

**Glenn, Breathing in the Water: Turning to Air on Freestyle**

Keep it simple: Look at the house. Look at the wall. That’s all we’re trying to do.

<https://www.goswim.tv/lessons/3233-turning-to-air-on-freestyle> 

:04 - stand at attention

:06 - Look at the house

:08 - Look at the wall

:10 - Look at the house

:11 - Look at the wall

:18 - relaxed head position with eyes slightly forward

:20 - starting to swivel the head

:20.7 -head is turning very early

:21 - head rotates further than typical 1-goggle breathing… but…

:21.7 - head back very early

:26.6 - starting the turn very early

:27.4 - slight over-rotation of the head… but is it in-line?

:30 - head completely underwater

:33.5 - MOST of the head still underwater - rotate to air

:33.6 - How long did I have the mouth out?

:37 - only the heal out of the water

:37.8 - body is completely submerged

:39.4 - peak lift and rotation

:39.6 - head back in and submerged

:40.2 - completely submerged

:42.98 - worst breath

:46.71 - PHEW… much better

**Wednesday**

**Haufler Freestyle: Advanced Freestyle #1: One-Eye Breathing**

Swimmers have a distinct advantage if they can do their freestyle breathing while keeping one goggle in the water.

<https://www.goswim.tv/lessons/1782-advanced-freestyle-swim-lesson-1-one-eye-breathing> 

:04 - the goal

:07 - look at how smooth the head moves

:18 - bottom goggle only slightly visible

:22 - head turn slightly ahead of the body

:22.7 - most of the head underwater

:23.3 - head coming back with the body

:24 - exhale

:26 - slight over-rotation to air but in balance

:37 - the bow wave

:41 - reverse surfing

:44 - nearly the pipeline

:53 - how much of her head is above water?

1:25 - teach with safety

1:30 - look underwater while breathing

1:36 - stationary position so head turns a bit further

1:42 - keeping the top of the head down

1:47 - student standing

1:57 - the position

2:01 - showing them what you want them to see

2:07 - the view

2:13 - give them something to look at

2:16 - this is also a synchro drill

2:20 - teaching should be fun for the student

2:29 - perfect timing

**Thursday**

**Better Freestyle Concepts: Breathe Every 3**

Learning to breathe to both sides has many benefits, including more balance in your rotation and musculature.

<https://www.goswim.tv/lessons/3027-breathe-every-3> 

:08 - breathe to the right

:12 - breathe to the left

:17 - right

:21 - left

:38 - right

:45 - building symmetry and balance

**Friday**

**Better Freestyle Concepts: EVF Drills**

Early Vertical Forearm (EVF) is a fundamental concept not just for freestyle, but for all four competitive strokes. The easiest way to understand and master EVF is to learn how to scull.

<https://www.goswim.tv/lessons/3019-evf-drills> 

:10 - EVF for freestyle

:24 - front scull

:31 - too much upper arm movement

:36 - MUCH better

:39 - Isolate the upper arm

:42 - Elbows high. In front of the shoulders. Hands pointed down. Palms facing back.

1:00 - Move the elbows to shoulder depth.

1:03 - Upper arm is stabilized. Fingers pointing down and palms facing back.

**Saturday**

**Better Freestyle Concepts: EVF Dog Paddle**

Dog Paddle, when done with thought and precision, is one of the best ways to use sculling to learn EVF. It’s also the pathway to engaging the larger muscles in your back to help you pull better.

<https://www.goswim.tv/lessons/3020-evf-dog-paddle> 

:07 - learning the initiation of the catch

:10 - Isolate the upper arm and get the forearm into position.

:13 - quick short movement with a lot of focus

:29 - without good flexibility, this is a good option

:35 - eyes up may make it easier to get this feeling

1:05 - high elbow halfway through pull cycle

**Sunday**

**Better Freestyle Concepts: Single-Arm Free with Buoy**

Swimming with one arm is one of the most effective ways to transfer your sculling and EVF skills into swimming.

<https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy> 

:06 - buoy held in extended position

:06 - initiate a dog-dig catch

:07 - pull the arm the whole way through and extend the pullbuoy

:10 - high elbow EVF catch

:11 - roll into a balanced breath

:22 - practicing with a snorkel working on extension

:23 - position-11 to focus on the catch and driving the buoy forward

:30 - drive the buoy forward

:43 - the additional balance could help someone get the head back quicker

1:05 - to make this simpler, add fins

1:08 - arm perpendicular to the body at the halfway point

**Bonus:**

**Haufler Toys: The Head**

<https://www.goswim.tv/lessons/703-the-head>

**Sara McLarty: Bilateral Breathing**

<https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy>


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Mar. 26, 2023 - Teaching Freestyle - Part 2