When it comes to freestyle swimming, efficiency and technique are everything. Olympian Cullen Jones has honed these skills through years of elite training, and in a recent session, he shared key insights on mastering the freestyle.
Here’s a breakdown of Jones’s expert tips on how to swim freestyle correctly, from the fundamentals to advanced tweaks that could transform your technique.
1. Start with a Fresh Mindset
One of Jones’s main messages is to “think of swimming a little differently.” For many swimmers, freestyle has been taught in ways that lead to improper form and injury, especially shoulder strain. Jones challenges his students to humble themselves and be willing to start from scratch, even if it feels like an “adolescent” approach. By resetting your mindset, you’re better able to adopt techniques that protect your body and improve longevity in the sport.
2. Focus on Your Two Jobs: Push and Pull
According to Jones, freestyle boils down to two essential movements: pushing and pulling. He likens these actions to climbing a rope, where you use your full body instead of solely relying on your shoulders. The primary goal is to leverage larger muscle groups—your chest, lats, and back—rather than overusing the shoulder muscles. Not only does this save your shoulders, but it also allows for stronger, more powerful strokes.
3. Learn the Art of the “Throw,” Not the “Lift”
One of Jones’s major points is to “swing, not lift.” During each stroke, instead of lifting your arm out of the water, you want to throw it forward using the momentum of your rotation. This technique allows the core to power your strokes, which conserves energy and reduces the risk of shoulder injuries. When you throw your arm, your body remains aligned, and your entire movement flows smoothly from one stroke to the next.
4. Master Head Position for Better Control
Jones emphasizes the importance of head position, citing swimming icon Katie Ledecky’s ability to keep her head stable. Imagine balancing a cup of milk on your head as you swim, keeping it perfectly level. This helps maintain body alignment and reduces drag. Looking straight ahead or turning your head sideways disrupts your forward momentum, which is like steering a boat in the wrong direction. Keeping your head in line with your spine keeps your form tight and your body on track.
5. Be Precise and Intentional with Every Drill
Jones’s approach to drills is all about intent. He advises swimmers not to “check the box” during practice but to treat each drill as seriously as they would a race. Every movement should have a purpose, focusing only on drills that directly benefit your freestyle technique. For instance, practicing a one-arm drill with your free arm at your side enhances your reach and rotational strength, which translates to better, more powerful strokes during a full swim.
6. Build Endurance Through Mental Toughness
For Jones, swimming is about learning to be “comfortable with being uncomfortable.” This mental fortitude is essential for freestyle swimmers who want to build endurance and speed. Whether you’re training for a 50-meter sprint or a 1,500-meter swim, the ability to push through fatigue is key. Jones’s coach, Bob Bowman, once said that in competitive swimming, “all eight of you are Ferraris. It’s the one that redlines the least that wins.”
7. Listen to Your Body to Prevent Injury
Jones himself has avoided shoulder surgery by being mindful of how he uses his body. Instead of lifting his shoulder out of the water with every stroke, he focuses on fluid dynamics and proper form. By allowing his chest and lats to do most of the work, he minimizes wear and tear on his shoulders. He advises swimmers to build awareness around their own bodies and to stay in tune with what feels comfortable or strained.
8. Progress Slowly, One Skill at a Time
Adopting a patient approach, Jones encourages swimmers to break down the technique. Take one skill and practice it for two months before moving on to the next. This slow, deliberate method allows you to internalize each part of the freestyle stroke, making it easier to combine them smoothly over time. In short, don’t rush—mastery takes time and patience.
9. Keep the Love for Swimming Alive
Finally, Jones offers a heartfelt piece of advice to all swimmers: remember why you started. He admits that even Olympians have off days, but remembering the joy of swimming can keep you motivated through challenges. As he puts it, “I was doing it for that little kid that loved to be in the water.” Reconnecting with that enthusiasm can make all the difference in long-term success.
Final Thoughts
Cullen Jones’s freestyle technique tips aren’t just about swimming faster; they’re about swimming smarter and safer. With a focus on core engagement, body alignment, and mental resilience, his approach can transform how you approach freestyle. So the next time you’re in the pool, keep these pro tips in mind—swimming isn’t just about pushing harder; it’s about pushing better. Dive in with purpose, and watch your performance soar.
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