What to Know About Freestyle or Front Crawl Swimming Before Learning?

Are you getting ready for your first swimming lesson? Have you decided to review the different swimming styles you may be encouraged to learn? If so, you may already be looking at the freestyle swimming technique. Also commonly referred to as the front crawl, this technique is considered to be one of the fastest and most efficient swimming strokes.

Easily learnt by beginners and swimmers of all ages, the freestyle is excellent for both recreational and competitive swimming. Not only does it build stamina and strengthen the whole body but also enhances swimming proficiency and cardiovascular health. Keep reading as we explore the top aspects to know about the freestyle swimming technique and how it will benefit you.

Key Techniques in Freestyle Swimming

Each swimming technique is different and is made up of a series of strokes and movements to create the respective technique. The freestyle swimming technique is no different. This section covers the key techniques to perfect this swimming style. These include the following:

  • Body position
  • Arm movement
  • Leg movement
  • Breathing technique

1. Body Position

Having a streamlined body position in the freestyle swimming technique is essential because it reduces water resistance. This can be the difference between struggling in the water or seamlessly gliding like a professional swimmer.

When you’re focusing on the correct body position, it’s essential to focus on the following:

  • Horizontal alignment: This refers to keeping and maintaining your body in a flat position. Doing this will minimise resistance and the goal is to keep your head, shoulders, hips, and heels as much in line as possible. Keeping your body in this parallel position to the water will help you swim more efficiently. This flat position also makes it easier to engage your core to create and maintain balance.
  • Head position: To maintain the flat position that makes freestyle effective, your head should be in a neutral position with your neck. Your eyes should be looking straight down to maintain your horizontal alignment. Avoid lifting your head too high as this can disrupt the body’s balance. When you’re breathing, be sure to rotate your head slightly to the side as you maintain a low position. Your goal here is always to keep the body as streamlined as possible to maintain the horizontal alignment.

2. Arm Movement

Arm movement is another crucial aspect of becoming an effective and safe swimmer. Moving your arms in the correct ways for each style’s unique strokes will help you move easily through the water and master any technique needed for your freestyle style.

When it comes to your arm movements, it’s essential to focus on the following:

  1. Catch phase: The catch phrase refers to the start of the freestyle stroke. Your hand enters the pool with your fingertips touching the water first. This sets your body up for the propulsion required in the next phase. Ideally, you’ll want your hand in a position that faces backwards. This will allow you to easily push the water backward and enable you to move forward. Be sure to position your forearm as close to a vertical position as possible. Using your fingertips will increase the surface area of the pull.
  2. Pull phase: Typically, the pull phase refers to the action that involves your hand and arm through the water. Here you’ll want to bend your elbow as the hand pulls back towards the hip. This will help to create the powerful type of stroke needed to propel forward. Your hand should then exit the water near the hip which will help you easily transition into the recovery phase.
  3. Push phrase: 
  4. Recovery phase: In the freestyle swimming technique, the recovery phase refers to the stroke where your arm comes out of the water and moves back to the front of your body. The goal here is to prepare your body for re-entering the water for the next catch. You should also strive to minimise drag and keep your arm strategically placed to effectively perform the next pull. Relax your arm as it exits the water and moves forward to begin the next stroke. Keep in mind that it’s essential to maintain a streamlined position as you recover. This will reduce creating unnecessary drag.

3. Leg Movement 

The type of leg movement in the freestyle technique is referred to as a flutter kick. This refers to strokes that are made up of alternative, small, quick, kicks that should be performed with relatively straight legs.

Consider this when you’re working to master your freestyle leg movements:

  • Flutter kick: Since the flutter kick is a small, quick stroke it should be initiated from the hips and not the knees. One leg should kick down while the other recovers in the upward position. The goal here is to create a continuous wave-like motion. Smaller kicks make it super easy to improve your overall swimming efficiency. You will want to create a slight bend at the knee to initiate the kick.
  • Importance of ankle flexibility: This refers to the range of motion that occurs at the ankle joint as you perform the different strokes. In short, it’s the ability to move your ankles freely to create an efficient and strong kick. Create flexibility by relaxing your ankles with pointed toes to reduce the overall drag. By developing good ankle flexibility, you will be able to utilize your ankle joint to create a quick and powerful kick that will propel you forward with considerably more speed. Improve your ankle flexibility by doing drills that involve ankle circles, heel raises toe points, and ankle stretches with a band.

4. Breathing Technique

Breathing correctly is an essential part of being able to swim safely and perform different techniques and aquatic activities effectively. It’s essential to note that the trick isn’t to hold your breath for as long as possible, but rather learn to breathe to suit the activity or swimming style you’re doing.

When it comes to the freestyle technique, consider the following:

  • Side breathing: Bilateral breathing is the preferred style of breathing for freestyle swimming. This means that you should turn your head slightly to the side as you inhale. You will then exhale through your nose as you keep your face mostly submerged in the water. You can gauge this by keeping an ear in the water. Breathing should happen with every second or third stroke. This will help to create and maintain a balanced stroke as well as a regulated and efficient oxygen intake. This type breathing will take significant practicing drills to perfect the breathing technique. The most common drills to consider include side kicking and one-arm swimming to create the proper head turn/turning position.
  • Timing: To perfect your breathing technique, you will need to practice the timing it’s done. Do this by coordinating your breathing with the arm strokes. Start to turn your head and inhale as your arm midway during the pull. This usually happens after every third or fifth stroke. Your swim coach will teach you a few effective drills to help you know when to time your breathing.

What are the Common Mistakes and How to Avoid Them?

All swimming techniques can seem difficult to master in the beginning. This is especially the case if you’re trying to learn a new style while at the same time focusing on getting used to the water.

That said, there are a few common mistakes that many freestyle beginners have in common. This section takes a look at the most important ones and also provides a few tips to help avoid them.

1. Poor Body Alignment

In the freestyle swimming technique, poor body alignment refers to instances when the body isn’t straight or streamlined. The solution is to regularly practice drills that focus on creating a streamlined position and building core stability.

Experts recommend using a snorkel to concentrate on your alignment without having to worry about mastering your breathing. You can work on fixing that part of your technique when you can keep your body streamlined.

2. Inefficient Arm Movement

When your arm movement doesn’t generate the required propulsion, you won’t be able to minimise potential drag. This will slow you down and even put you off balance. The solution here is to perform single-arm drills that refine your stroke technique. Keeping your elbow in a high position, especially during the pull phase. Be sure to extend your arm fully during the recovery phase.

3. Incorrect Breathing Timing

A mistake many beginner swimmers struggle with is knowing when to inhale and exhale. Taking a breath too frequently or even holding your breath for too long will affect the natural rhythm of your breathing. This, in turn, will cause an inefficient stroke.

Avoid this by practising bilateral breathing to make yourself comfortable with breathing on both sides of your face as you turn your head during the catch and recovery phases. Combine this with drills and a breathing pattern that establishes rhythm, such as three strokes per breath. You can start with two strokes per breath until you develop a pattern. Strive to increase this to three breaths per stroke as your technique improves.

What are the Benefits of Freestyle Swimming?

Freestyle swimming has many wonderful advantages that benefit your physical and mental well-being. Many fitness experts and medical practitioners recommend taking up swimming to improve your overall health and maintain a healthy weight.

A few of the more noteworthy benefits are highlighted in this section:

  • Full-body workout: Experts at ActiveSG are quick to encourage individuals of all ages to take up swimming because it’s an effective full-body workout. The freestyle technique achieves this by engaging major muscle groups which include your core, shoulders, arms, and legs. Another significant aspect of freestyle swimming is that it creates constant engagement of your core muscles. This not only helps you maintain a stable body position but stabilises you as you swim. Having healthy core muscles is not just good for swimming but also improves posture, enhances balance and allows for smoother movements in your daily activities.
  • Improved cardiovascular health: Another top reason to take up swimming and learn the freestyle swimming technique is to boost your lung and heart capacity. This happens because swimming promotes steady breathing patterns and increases oxygen flow to your lungs. Since swimming is an aerobic exercise, it also strengthens your heart which can help to lower blood pressure. A recent analysis by experts has shown that the breathing drills and patterns associated with the freestyle technique are an excellent way to deal with a range of different respiratory conditions in individuals of all ages. Freestyle swimming is a fun and effective way to keep fit and get your weekly cardio exercise.
  • Enhanced swimming efficiency: If you’re looking to become an expert swimmer or take up other aquatic activities, the good news is that the freestyle technique will go a long way toward helping you achieve this. As the most energy-efficient swimming stroke, this technique is ideal for long-distance swimming and also builds endurance. Since the freestyle technique involves creating a streamlined body position, proper arm stroke, and effective kicking, it’s easier to learn other techniques and styles once you’ve mastered this one. Mastering the efficient breathing required in a freestyle technique teaches you to be comfortable with bilateral breathing patterns.

What are the Equipments to Aid Learning Freestyle?

Getting used to moving around and breathing in the water can be challenging enough without the stress of learning drills to master a specific technique. Fortunately, a series of equipment items can be used to make drills and exercises a lot simpler.

A few of the more common items you can use are listed below:

  • Kickboards: A kickboard is a buoyant, rectangular foam board that a swimmer can hold onto to practice different kicking drills. The goal of this device is to help isolate leg movements to help you master your flutter kick technique. Kickboards can also be used to help you master a wide range of other techniques and activities. Swimmers of all ages and skill sets can use a kickboard to perfect a specific technique.
  • Swim fins: When placed on the feet, fins are excellent for increasing the surface area of the foot. This enables you to increase your propulsion as well as assist you with perfecting the correct body alignment. Swim fins aren’t always used as a primary training tool but are well worth using if you struggle with your ankle flexibility. Fins can be used by beginners of all ages or even advanced swimmers who want to isolate and improve specific techniques.
  • Pull buoys: This is a buoyant piece of foam that’s shaped like a figure eight. A swimmer will place this between their thighs to create additional buoyancy in the water as they focus on arm strokes. Keeping your leg afloat gives you one less thing to focus on while you perfect the required arm strokes. Pull buoys are an excellent way to improve your overall stroke mechanics.

FAQs

Freestyle is different to other swimming strokes because it is regarded as the fastest and most efficient stroke. This style uses alternating arm movements and a flutter kick. The face is kept down which allows the swimmer to breathe to either side as they propel themselves forward in the water. Other swimming techniques such as the butterfly and breaststroke have a range of different movement techniques and patterns.

The secret to improving your breathing technique in the freestyle swimming style comes down to practising side breathing drills. You can also focus on bilateral breathing and use a consistent breathing pattern to enhance overall rhythm. Speak to your swimming coach for a variety of effective breathing exercises to get you started.

Core strength is essential in freestyle swimming because it helps to maintain a streamlined body position. It also reduces drag, increases stroke mechanics, and prevents unnecessary wobbling when you’re trying to swim. A stable core ensures that your limbs move more effectively without putting your joints under stress. Having strong core muscles also transfers power to your legs and arms, making it easier for you to glide through the water.

As a beginner, you should avoid making the common mistakes that knock your body out of alignment as this will affect your whole technique. Common mistakes to avoid include inefficient arm strokes, poor body alignment and incorrect breathing techniques. Extensive practice and training drills will help you overcome these issues. Make use of various pieces of swimming equipment to help you isolate and master the drills and strokes to perfect your technique.

Beginners of all ages can take advantage of a range of different swimming equipment to help perform the drills needed to improve their freestyle swimming technique. The most commonly used equipment includes swim fins, kickboards, and pull buoys. These basic items are valuable tools that can isolate and improve specific areas of the freestyle swimming technique.

If you’re looking for the safest and most correct way to learn the freestyle swimming technique, you may want to consider joining the Fabulous Swim swimming school. The experts at this prestigious facility offer a range of programs for all ages and skill levels, making it the best way to learn and perfect the freestyle technique.

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