In “Teaching Freestyle – Part 1,” we shared our favorite progression for teaching freestyle from the ground up (fundamentals like air exchange, balance, body alignment, ease and comfort in the water). In Part 2, we covered 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). This week, in Part 3, we cover more key concepts, those involving the arms.

**Monday**

**Better Freestyle Concepts: Arm Recovery (Recovery Variation Drill)**

Straight-arm or bent-arm recovery? It’s not about using one or the other. Every swimmer should know how (and when) to use both styles. This drill helps you experiment.

<https://www.goswim.tv/lessons/3042-recovery-variation-drill> 

:03 - fingertip

:06 - relaxed recovery

:09 - straight arm

:14 - purposeful and thinking

:18 - precise movements

:22 - not mindless warmup, but swimming with purpose

:34 - fingertip

:37 - relaxed

:39 - straight arm

1:00 - from straight arm back to fingertip

**Tuesday**

**Freestyle - Eyes Up Catch**

There’s no easier way to know if you’re catching the water correctly than SEEING it.

<https://www.goswim.tv/lessons/2394-freestyle-eyes-up-catch> 

:08 - head in a high position

:08 - isolate the upper arm

:10 - isolate the upper arm and get into the catch position

:18 - using paddles to give more surface area - works both sides of the paddle

:20 - dropping the hand into the still water

:21.9 - beautiful position

:25.30 - feel him climbing forward

:26 - climbing forward

:36 - watch the hands

:44 - watch the hands

1:01 - high eyes

1:02 - start to lower the eyes

1:14 - head back in swimming position

**Wednesday**

**Better Freestyle Concepts: Hand Entry**

The big idea on freestyle hand entry: 1) Pierce the water for a clean entry free of bubbles and turbulence.

<https://www.goswim.tv/lessons/3033-hand-entry> 

:05 - fingers first

:07 - fingers first

:08 - fingers then inner elbow

:10 - “smash” the inner elbow

:22 - fingers first then extend

:24 - clean hand

:28 - extend to drop the air

:34 - air falls away if body is balanced

:40 - clean hand

:42 - clean hand

:51 - fingers in

:52 - extend in balance

1:04 - clean hands

**Thursday**

**Better Freestyle Concepts: Extend Front to Back**

This is swimming…but with intense focus on the key concepts of extension and rotation.

<https://www.goswim.tv/lessons/3018-extend-front-to-back> 

:05 - extend in front

:06 - extend in back

:07 - extend in back

:20 - full range of motion

:26 - beautiful image of end to end swimming

:45 - slice exit

1:11 - where in relation to the suit do you finish

**Friday**

**Better Freestyle Concepts: Connect Hands to Hips**

The big idea: Don’t swim with *just* your arms. Swim with your entire body by connecting hands to hips.

<https://www.goswim.tv/lessons/3032-connect-hands-to-the-hips> 

:05 - end to end swimming with rotation

:11 - connect the arm and rotate it back

:24 - arm and body moving together

:28 - little more delay on the left arm

:30 - sooner connection with the right

:49 - determine the relationshiop between the arm and hips and the timing

:49 - watch how the arm and body are connected

:52 - where is the arm when the hips move?

1:00 - connect

1:03 - connect

1:07 - connect

**Saturday**

**Better Freestyle Concepts: Keep the Wrists Straight**

Make sure you don’t bend your wrist when initiating the pull. It’s a small thing, but gives you a better pulling surface. And…it applies to all four strokes, not just freestyle.

<https://www.goswim.tv/lessons/3022-keep-the-wrists-straight> 

:05 - create the ledge

:09 - create the flat surface

:12 - straight line catch

:26 - the subtle feel to NOT break the wrist

:38 - flattening the line with paddles

:41 - look at the space between the paddle and arm

:41 - water pressure pushes the paddle

:44 - keeping the wrist and forearm straight

:53 - hold the paddle tight

1:02 - try to memorize the position

1:10 - keep the wrist straight and use the entire arm

**Sunday**

**Better Freestyle Concepts: Pull from Inside the Elbow**

Major freestyle concept (flashing red light): Keep the elbow high throughout the pull. Here’s a focus point that helps you accomplish this key skill.

<https://www.goswim.tv/lessons/3023-pull-from-inside-the-elbow> 

:05 - create the largest surface

:08 - harness the biggest muscles

:15 - even a straighter arm should use the whole arm

:26 - connection

:43 - isolation of the upper arm


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Apr. 2, 2024 - Teaching Freestyle - Part 3 (Upper-Body Edition)