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Back To Freestyle Basics

Freestyle or front crawl dates back to at least 2000 BC, per an Egyptian bas-relief piece. It wasn't until the late 1800's that it was brought to the public's attention by the British Swimming Society. Needless to say the stroke has changed throughout the years.

Body position

Streamline is crucial to maximizing your starts and turns. By creating an efficient body position off the start, through the water, and after each turn, you increase your in water propulsion. Ways to maximize your streamline... 1) Engage your core when coming off the block or through each turn. Simply stated... tighten your stomach muscles. It will help keep you in proper position and stop slow down from side to side sway or drag. 2) Stretch out and extend your reach through the water. When tired many swimmers lose focus on body position, and sort of shrink in their stroke. Long straight posture will bring more speed off the start, after each turn, as well as through your swim.


Also called body roll- it is the rotation of your shoulders, hips, and torso during freestyle and backstroke.

Why is it so important?

-Rotation helps with arm recovery.

-Gives us power on our pull.

-Body roll is crucial to propulsion through the water.

-Good rotation allows you to reach further in the water.


Perhaps the most important part of your pull! It is the initial phase of your freestyle stroke- in which your hand enters the water. The catch starts with a high elbow- this puts your arm into proper position. This part of your catch is the beginning of your underwater pull. Fingertips first and keeping entry at shoulders width will maximize the power in your pull.

Hand Entry

Hand entry is truly all about creating the most efficient entry into the water. Proper entry is a crucial step in setting up your catch and succinctly your pull.

Improve your catch with these drills-
Doggie Paddle
The Catch Up Drill
Tarzan or River Stroke
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