This is probably the most common of all the strokes in swimming that literally anyone can learn through a series of simple drills both out and of course in the water. As this stroke is constantly in motion many inefficiencies are overcome with forced motion. Here are some drills to follow as you or your team can explore how to swim the freestyle with more efficiency.
Body Position (BODY)
– Flippers / Fins
This drill forces the swimmer to hold their body position and maintain the streamline in order to move any distance during this drill. Return to the surface to breathe and continue underwater stroke.
Leg Work (LEGS)
RESISTANCE BOARD DRILL
– Paddle Board
Holding the board perpendicular to the surface with both arms stretched out up front. Paddle continuously either in heads up or down position.
Arm Work (ARMS)
CLOSED FIST FREESTYLE WITH PULL BUOY
– With pull buoy firmly held to prevent kicking proceed to do a full freestyle stroke with closed fists.
Breathing Work (BREATHE)
TORPEDO TRANSITION FLIPS
– Holding a streamline position flip and rotate the body into a side kick with head on arm in the water; maintaining a streamline. Than transition to a rotation on the back with streamline. And reverse the cycle.
Technique & Coordination (SKILL)
– Carry out the freestyle deliberately in silence or minimal sound. Taking the entire stroke with steady pace and speed.
A well developed swim stroke allows the maximal transfer of energy into the motion and propulsion of the body in the water. One of the methods to carry this out are drills. A keen eye for detail and understanding of the various technical aspects of each type of stoke allows efficiency development for the individual.