Freestyl
e
swimmin
g Group 2
HISTORY OF
FREESTYLE
Freestyle is BY FAR the most commonly
trained stroke, and the number 1 used
in other disciplines—not just
competitive swimming. So whatever
type of swimming you do, whether it’s
triathlon, open water swimming, water
polo, or competitive swimming, taking a
deep dive into your Freestyle technique
The Front Crawl”, otherwise modernly known
as “Freestyle” dates back to 2000 BCE, to an
Egyptian bas-relief piece showing the use of it.
It wasn’t until 1844 that the Western World
was exposed to it in London, during a race at
the British Swimming Society. In 1873, British
Swimmer, John Trudgen, changed the stroke
mechanics from a flutter kick to a scissor kick
giving the stroke the nickname of the
At the first modern Olympics games in Athens in
1896, the Hungarian Hajós Alfréd won the 100m and
1200m freestyle swimming events using an early
but effective version of the front crawl stroke.
The adaptation of front crawl techniques to distance
swimming also resulted in some outstanding
performances, such as the Soviet Vladimir
Salnikov’s sub 15min 1500m freestyle in 1980,
becoming the first person to break the 15 min
barrier for this distance.
Freestyle
freestyle, also known as
front crawl, is the fastest
and most efficient
swimming stroke. It's
characterized by the
alternating arm
movements and the
continuous flutter
kicking of the legs
BACKGROUND
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S
freestyle
Freestyle
swimming
technique is not
just about speed,
it’s about grace,
power, and
endurance.
BACKGROUND
HOME AVATAR KIT PLANNERS HOMEWORK
THE UPPER-BODY MUSCLES IN
S
FREESTYLE
It is important for the athlete to have
a properly balanced shoulder
regarding muscle strength. Improper
muscle balancing can cause the onset
of shoulder pain. An absolute or
sudden increase in training load and
poor technique can also be associated
with the onset of pain.
THE LOWER-BODY MUSCLES IN
FREESTYLE
Freestyle uses a combination of two
types of kick, the flutter kick and the
kick timing
Flutter Kick Kick Timing
Executing a Coordinating
continuous the leg
flutter kick movement
from the hips with the arm
with small stroke rhythm
and rapid leg for better
BASIC TECHNIQUE AND
BODY
FORM HEAD
STROKE STROKE
POSITION TECHNIQUE POSITION
Keeping the
Maintaining a Executing head in line
streamlined the stroke with the body
body position with proper to avoid
is crucial for form, hand unnecessary
minimizing entry, and drag and to
resistance and
rotation is allow for
maximizing
essential for better
speed.
efficiency breathing
ARM STROKE &
CATCHCOORDINATION
POWER RECOVER
PHASE Generating
PHASE PHASE
Recovering
Initiating propulsive the arm
the pull by force by above water
the hand applying in a relaxed
and pressure on and efficient
the water manner to
forearm in
through the prepare for
the water entire arm the next
pull stroke
6 BASICS
HAND HAND
ENTRY EXIT
Middle
FORWAR
D REACH
Pull
Through
PULL Middle
Middle
THROU recove
GH ry
HOW TO SWIM
FREESTYLE
TECHNIQUE
BODY POSITION
• Similar to reaching forward, you are extending
your shoulder forward to pull the water
• When your right arm enter the water/
extended in front of your head, you should
pivot right ( while the left arm is exiting the
water)
• Therefor, the right side of the body is
submerged, while the left side is facing the
sky
• With the next stroke, the body rotate, so the
PULLING
• When the hand enter the water, ‘cup’ the
water by pushing the hand down 45 degree
• Bend the elbow 90 degree to pull in the
water (pull more water)
• Extend the arm backwards so that your
thumb touches your thigh
• Raise the elbows when your arm come back
during the ‘recovery’ going over the head
before coming into the water where you
KICKING
• Kick from the hip, not the knee (try and keep
the leg straight)- this will generate more
power and increase efficiency
• Point your toes away from the body (plantar
flexion)- this will reduce drag and resistance
• Timing: time the strokes so that when the
hand enter, the opposite leg kicks ( 2,4,6,
beat kick – 4/6 kicks in between)
BREATHING
• Keep the head still when not breathing
• Turn the head 90 degrees to the side, not
more, not less (when you move forward, you
create a bubble pocket on the side of your
head, making air lower than expected
• Don’t lift your head (rest you head on your
shoulder if it helps)
• Don’t over rotate your head
• Breath bilaterally (on both sides)
BACKGROUND
HOME AVATAR KIT PLANNERS HOMEWORK
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THANK
S!