Freestyle, or the front crawl, is the go-to stroke for many swimmers because it’s fast, efficient, and relatively easy to learn. Whether you’re just getting started with swimming or you’re looking to polish your technique, this guide will help you get the most out of your freestyle.
We’ll walk you through everything from body position to breathing, and by the end, you’ll be swimming smoother and faster than ever. Plus, I’ll show you how you can kickstart your progress with a personalized swim training plan.
How To Swim Freestyle (Front Crawl)
1. Get Your Body in the Right Position
The first step to swimming freestyle like a pro is nailing your body position.
Imagine you’re gliding on the surface of the water, almost like you’re a torpedo. Keep your body as flat as possible, with your head in line with your spine—look straight down at the pool floor. Engaging your core muscles (think about tightening your stomach) will help you stay streamlined and cut through the water with less effort.
2. Breathing: Inhale, Exhale, Repeat
Breathing might seem tricky at first, but once you get the hang of it, it becomes second nature.
The trick is to keep your breathing smooth and consistent so you don’t interrupt your stroke. When it’s time to take a breath, turn your head to the side instead of lifting it up. This keeps your body aligned and prevents you from sinking. Most swimmers breathe every three strokes, but find a rhythm that works best for you.
Related: 5 Swimming Drills to Improve Your Breathing >
3. Arm Stroke: Reach, Pull, Push
Your arms are your engine in freestyle swimming. Start by reaching your hand out in front of you, a little wider than your shoulder. As your hand enters the water, think about grabbing it and pulling yourself forward. Bend your elbow underwater, keeping your forearm straight as you push the water back past your hip.
Once you’ve finished the stroke, let your arm relax as you bring it over the water to start again. Keep it smooth and controlled—no need to rush.
4. Kicking: Small and Steady Wins the Race
Your legs provide balance and a little extra speed. You don’t need a big, powerful kick; small, quick kicks will do the job.
Think about kicking from your hips, not your knees, with just a slight bend in your legs. Keep your feet relaxed, almost like you’re gently tapping the water.
Related: 2 Drills To Improve Your Flip Turn >
5. Timing is Everything
Freestyle is all about coordination. Your arms, legs, and breathing need to work together in harmony. It might feel awkward at first, but with practice, you’ll develop a rhythm that feels natural.
Start slow, focus on each part of your stroke, and gradually increase your speed as you get more comfortable.
Ready to Take Your Freestyle to the Next Level?
If you’re serious about improving your freestyle technique, a personalized swim training plan is the way to go.
The MySwimPro app offers tailored workouts and drills designed to help you master every aspect of your stroke.
Whether you’re aiming to swim faster, build endurance, or just get more comfortable in the water, the MySwimPro app can guide you every step of the way.
Start Your Personalized Swimming Training Program
Ready to start your journey to becoming a better swimmer? Download the MySwimPro app and get access to personalized swim training plans, technique videos, and progress tracking tools. Whether you’re training for a race or just want to improve your fitness, MySwimPro has everything you need to reach your swimming goals.
