Freestyle is the most common stroke used in triathlons. Here are some key techniques and drills to improve your freestyle swimming:
Table of Contents
Body Position:
Maintain a horizontal position in the water, keeping your body streamlined. Your head should be in a neutral position, looking straight down, and your hips should be close to the surface.
Breathing:
Develop a consistent breathing pattern. Practice bilateral breathing, which involves breathing on both sides, to balance your stroke. Start with breathing every three strokes.
Arm Movement:
Focus on a high elbow during the recovery phase. Your hand should enter the water fingers first, then extend underwater. Practice the “fingertip drag” drill to improve your arm recovery.
Kick:
A steady, efficient flutter kick is essential. Keep your legs relaxed and generate movement from your hips. Use a kickboard for isolated kick practice.
Best Drills for Mastering Freestyle:
- Catch-Up Drill: Swim freestyle but touch one hand to the other before starting the next stroke. This helps with timing and body position.
- Single Arm Drill: Swim using one arm at a time while the other remains extended in front. This improves balance and stroke technique.
- Sculling: Focus on small hand movements to feel the water and improve your catch phase.
Practice these drills regularly to see improvements in your freestyle technique.