How to Do the Freestyle Stroke

The freestyle stroke in swimming is 90 percent arm cycle and 10 percent leg kick. Proper entry of your arms into the water and proper arm stroke increases propulsion through the water and decreases the energy spent. Practice out of the pool and in the pool to master the freestyle stroke.

Difficulty: Moderately Challenging

Instructions

1. Imagine a line straight through the center of your body. Extend both arms out in front of you.

2. Cup the hand slightly and keep your fingers closed. Reach one arm out along the line of your body and enter the water with your thumb first.

3. Bend your elbow slightly and pull down in a sweeping motion toward that center line of your body. Follow through with your hand close to your body.

4. Bring your elbow out of the water and drag your fingertips along the water until your arm is fully extended out in line with your body to the entry position.

5. Enter the water with the opposite arm when the other arm's palm is pointing toward your feet.

6. Tilt your head to the side enough for your mouth to come out of the water and take a breath on every second or third stroke. If your left arm is entering the water then your head will tilt right to take a breath.

7. Kick your legs naturally and rotate your hips back and forth to help keep you balanced and propel you through the water. Remember, the arms are doing most of the work.

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