Rather than overloading your mind with too much information without filtering the effective ones and trying to effectively experiment every thing all at once (a common problem for almost anyone trying to pick up swimming or stroke corrections), you could have master every different basic elements within several months with our detailed and yet simple illustrations to learn freestyle swimming strokes.
Figure 1 – Sequence from top to bottom a, b and c
Body position in the water is the most important when it comes to swimming efficiently and good positioning of the head. Looking forward with your hairline culminating on the surface of the water in front of you (always make sure that your forehead is just below the surface of the water). The neck and the upper back muscle should always be relaxed, and assuming your body is maintained parallel to the pool with the hips up. Your forehead should be cocked forward in about 45 degrees angle. If you ever “bury” your head near to your chest during swimming, this self-sabotaging behavior will serve as a 25 pounds of resistance. This will change your body position in the water by forcing the upper body to dive down and the hips to sink deeper instead of maintaining on the surface.
Looking forward too far will create resistance, the neck and the upper muscle may experience fatigue faster and discomfort easily.
Figure 3 as illustrated a,b.c,d,e,f sequence
Every stroke make sure to extend your arms and as forward as possible, extending your arm to it’s fullest length. Most of the swimmers will focus on placing their hand in water in front of them and then starting the underwater pull. Instead you should slowly extend your hand with 35 cm first and then slowly extend and reach forward an additional 15 cm by extending your arm from your shoulder.
The movement with your shoulder involving a shoulder (imagine standing and trying to reach for a ceiling that is beyond your reach) can help to increase the length and maximize the efficiency with more smooth strokes and increased efficiency.
In front crawl the arms provide the main propulsive force. The complete action is an alternating and continuous one.
Body rotation, also one of the common mistake which takes the swimmer a long time before mastering the freestyle strokes. this is related to reaching forward pivoting your body with each stroke. And in the performance of pivoting your body with each stroke, you will help to facilitate the shoulders extending forward at the end of each stroke. When your right arm is fully extended in front of you, and your left hand is about to exit the water behind you for the recovery, your body should be pivoted on the right.
This also means that the entire right side of the body is submerged in the water and facing the bottom of the pool, while the entire left side of the body is breaching towards the sky or the ceilings. Following by the next stroke, your body will move slightly to the left pivoting your body about 120 degrees. Picture yourself like a rotisserie lamb being pivoted on the axis of the spit, this will also be how your body should rotate with every stroke for freestyle.
When you are doing the pull in the water, you have to make sure that you maximize the amount of water that is pulled and pushed to the back. The shortest distance between the starting and ending point before your hand exit the water will be a straight line. This explains the more that the last thing you want to do in the water is pulling your hand inside the water in the straight line. Instead try to practice every strokes in the water by doing a ‘S’ shape pull, a longer way to complete every freestyle stroke. And looking from the top, if you were pulling both arms together simultaneously it will look like an hourglass and this simultaneous outline will also be the shape or diagram to prepare yourself for butterfly stroke.
Even the best swimmers will end up shortening some of their strokes and reach only the waist line only when they are tired. They will pull theirs hands out of the water prematurely from the waist area rather than from the upper thigh area. As your arms complete the hourglass underwater pull, they should be fully extended behind you. The hands should be by your side so that the thumbs will graze the side of your thighs below the suit line.
Many swimmers begin bending their elbows toward the end of the stroke and start pulling their arms out of the water before allowing them to finish their paths longer. Shortening of strokes will result in the swimmers losing efficiency while also actually utilizing more energy as they are taking more strokes every single lap to complete.
Kicking is one of the actions in the water that takes up tons of energy, which is also why it’s often relegated to the last lap of any event especially distance event. Sprinters usually rely more heavily on the kicking, regardless what specialty, it is always important to practice and master a kicking style that works for you. Unfortunately, too many times often, most of the swimmers ended up creating unwanted and added resistance with an incorrect kick which usually serves to slow them down!
A good sprint flutter kick should be a fast underwater up and down undulating motion, with both feet alternating. Create as little white water as possible and keep the feet submerged, As your body rotates to each side, your feet should also rotate along with it. Be careful and do not spread your feet out apart horizontally for the good balance as your rotate your body from side to side. Rather remember to keep your feet in alignment with the rest of the body and avoid breaking out of the narrow path your head and shoulders cut through in the water. Train yourself with a hoola hoop first and then imagine swimming through a tire when you are more advanced, keeping your feet as close to each other as possible as you do a slide through so as not to hit the edges.
Distance kicking is a different kick overall from the sprint flutter kicking in that it is not meant to propel you forward as much as it is meant to keep your rhythm while also helping to keep yourself afloat. In long distances races, attempting to do a sprint flutter kick will lead to high energy consumption and eventually crash and burn you with oxygen depletion.
In long races such as those participated by the triathlon, it will be best to maintain a crossover kick instead, which is when you do a crossing of ankles with each and every other kicks. Crossover kicks requires a lot of practices initially and saves you tons of energy, this kicks may come naturally to some swimmers and seeming extremely unnatural to others. Not surprisingly most of the sprinter swimmers will be more prone or gravitated to perform sprint flutter kicks as their normal instincts while distance swimmers will always find themselves crossing over during freestyles.
In anyway, practice and concentrate on what comes naturally to you first and then try the different technique and see how it all fares and feels for you. Keep in mind that the crossover kicking techniques is less taxing on your energy bank and less physically exerting for long events, so usually not as effective when using it as a means to propulsion. However it does keep you going longer with the effects of conserving more energy during long endurance events and useful to keep your lower body afloat.
When doing a turn for your head to breathe, make sure to always turn the head 90 degrees to the side. Many of the swimmers will commit mistakes of turning their more than 90 degrees more common at 100 degrees to take a breath so that their entire face and both eyes are above the water’s surface. You have to try to keep your head parallel to the surface with one eye above and the other eye submerged. Turning your head more than it is necessary will requires more effort and can result in an increased resistance as the body balance go out of control every single pivoted turning.
Also always take note of not lifting your head too much forward to breathe, most of the novice swimmers will commit mistakes like this lifting their heads up and over rather than just staying to the side. Always remember lifting your head is like using your face to put on brakes and break the momentum. You create more resistance while also putting more strains on the neck muscles.
It is always good to practice breathing on both sides also known as the bilateral breathing. This will serve to even out your strokes and keep the body balanced in the water. Swimmers who tend to only breathe to one side during swims tend to have an uneven turnover, and will usually miss out a lot of views on what their competitions are doing on their blind sides. This will also decrease their tendency to swim in an arc shape rather a straight line in the open water. Extreme cases of swimmers who favor breathing from one side might actually end up with slight curvature of the spine (scoliosis) over time. Teach yourselves to become a bilateral breather, there are no cons in learning to do so.
During casual swimming, most people will disregard the taking off and the finishing. Always remember and keep that in mind that when pushing off the wall for a set of repeats, take the time to streamline your arms clasped behind your head in a v shape with your hands together. Finishes each of the repeat with stroke to the wall, do not slow down and coast in with your heads raised like what we usually do. Keep in mind that the more you streamline off the wall, the less you have to swim on the given lap.
The timing of leg and arm actions usually occurs quite naturally. The most common pattern in front crawl is that of six leg kicks to each arm cycle, i.e. the complete actions of both left and right arms. As one arm is pulling, the opposite leg should be kicking downward.