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How to Swim Freestyle

Freestyle was traditionally a race that allowed competitors to swim in whatever way they wanted. But after what was called the front crawl became the dominant way of freestyle, the term freestyle has replaced the term front crawl as the name of stroke. [1] Freestyle involves gear arms that move the wind turbine forward while the head is underwater, and swimmers breathe sideways. It is accompanied by a two or six beats that are synchronized with the beats to stabilize the body. If you want to know how to freestyle for fun, for workouts or for competitions, learn how to move your arms, kick your legs and breathe properly.

[ Edit ] Step

[ Edit ] Learning the Stages of the Arm Stroke

  1. Perfect your hand placement and entry. To start your stroke, your hands should be relaxed and your fingers should be held together. Put your hand in the water fingers about 1
    5 inches above your head. The palm should be inclined at a 45 degree angle outwards so that the forefinger and middle finger enter the water first. The wrist should be tilted down and placed above your fingers, and your elbow will be raised above your wrist. Your hand should do as little splash as possible during entry. When your hand is in the water, extend your arm another 4 inches [2]
      Simma Freestyle Proper Step 1.jpg
    • When your hand is in the water, press down your hand and with your fingers spread slightly. This is called "getting a feel" for the water or "the prisoner".
    • If you want to work with your hand technique, you can carry hand pads to help you concentrate on how your hands come in and leave the water.
    • Avoid placing your hand in the water just above your head. It will slow you down and damage your technology.
    • Do not hit the water with your arms, instead, as your hand enters the water, follow the movement and slide your arm into the water.

    [19659010] Work on your decline. Your arm will act as a lever during this phase of stroke. As you iron, your body will rotate against the arm that is in motion to iron. Move the forearm and hand down and back with the elbow held at about a 45 degree angle. Your elbow should stay high in the water during this phase of your stroke. Concentrate on going smoothly through the down.

    • This phase should occur in rapid motion. However, avoid trying faster during this phase as it will not push you forward much but can create drag.
  2. Pull your hand and forearm toward the center of your body for the swipe. During this part of the stroke, use your hand as a paddle and move as much water as possible. This is where you start moving the body forward with the movement of the arm stroke. It is the first part of the "progressive" phase. And your upper arm will move inward toward your chest and ribs. Your elbow starts to move at a 90 degree angle. As your hand starts to approach the center of the body, you have reached the hindquarters. [3]
    • Keep your arms closer to being under you instead of stroking at your sides.
  3. Push your arm up, out, and back to back up. This is the second "propulsion" phase where you can increase the speed of your stroke. Right when your hand reaches the center of the body, you will stop pulling and start pressing water. Keep pushing water out and up until your arm hits the thigh. This part of the stroke will be the fastest phase and may be the most powerful to propel you forward.
  4. Move your elbow out of the water until it points up to release. During release, your arm does not move forward, but it does support the arm that pulls underwater. It is important to work with your release technique so that your hand input is clean. To end your stroke, start your hand forward in line with the shoulder out of the water. Your fingers should hang loosely above the water and your hand should swing wider than your arm. Your arm should be relaxed and should swing wide.
      Simply Freestyle Step 5.jpg
    • Concentrate on rotating the arm forward and do not force down a rotation at the end of the release.

Edit ] Kicks and rotates

  1. Flutter kicks just below the water surface. Although kicking only accounts for 10-15% of the power of your stroke, it is still an important part of your freestyle technique. Keep your hips close to the water surface and do a series of quick kicks. You want to focus on minimizing drag as you push forward; Therefore, your kicking motion should be narrow. Your legs should not kick out of the water, nor should they break below the line in the body.
    • Kick from hips and thighs. Don't kick from your knees, it's called a bike kick, and it will cause more drag. You can bend your knees slightly while kicking, but that shouldn't be where your power comes from. [4]
  2. Use two-stroke fired. The two-stroke kick requires less power and is used by swimmers for long distance and medium distances. You kick one leg per stroke cycle. A stroke cycle means stroke on one arm. Kick one leg in conjunction with the opposite arm wrap. (Insveep is when the arm begins to draw water toward the midsection of the body.) If you can think about how your arms and legs are synchronized as you walk, how your arm moves forward while the opposite leg, you can imagine how your kicking should be synchronized with your arms in a similar way. [5] [6] [7]
      Swim Freestyle Correct Step 7.jpg
    • The six-stroke kick requires you to kick three times per armslagcykel. The third beat of the scooter begins during the recovery phase. This is a faster kick used by faster swimmers.
  3. Align your toes while kicking. If the toes are not directed while kicking, there will be extra drag caused by your exposed front foot. Your toes should be facing inward, and your big toes should come close to moving as you kick. When you point to your toes, you exercise the flexibility of your ankles. If you have difficulty with ankle flexibility, you may want to consider using mid-range rockers to practice your kick.
      Swim Freestyle Correct Step 8.jpg
    • You can more easily focus on both your freestyle arm and leg technician with extra propulsion that flips provide. But just use your flips to help you train your feet during drilling. [8]
  4. Rotate your body in line with your arm stroke. Rotating your body properly helps you with many important aspects of your stroke. First, you can put more power into your arm stroke. Second, you minimize drag. And thirdly, it allows you to breathe properly. As you rotate the body left and right with your changing arms, the body should move in the water about 30 degrees from the surface on both sides. Remember to swim mostly on your stomach and not on your side. [9]
    • Also turn the body forward. Your arm and shoulders should extend forward and your body should rotate forward after your hand and arm have entered the water.
    • Your fully extended shoulder should stick to your cheek. Do not move the shoulder further away from the body, otherwise it may cause pulling.
    • Focus on rotating the body from the hips and not from the shoulders.

[ Edit ] Breathing and Practice Drills

  1. Turn your body towards the surface and breathe in through your mouth. This allows you to keep your neck muscles and head relaxed. If you just turn your head, you can put unnecessary stress on your neck. Keep your forehead and head slightly lowered as you breathe. Imagine you have a wine glass balanced on the side of your head that you can't spill.
    • Do not rotate. You just want to tilt your body 30 degrees in one or the other direction.
    • Do not hold your breath longer than you need when swimming. Breathe at every stroke if you feel the need.
    • Don't raise your head – this will cause your hips and legs to fall, and you have to work to regain balance.
    • Keep holding your body and arms outstretched as you breathe. Keep your body straight and do not lose your extension while breathing.
  2. Blow bubbles out of your mouth and nose to expel the breath. If you hold your breath, you can develop feelings of anxiety while swimming, which will slow you down and distract you. You can practice blowing bubbles out in shallow water. Exhale 70% through the mouth and 30% through the nose. And exhale the last 20% with more force. Lower your face and sigh or suck through your nose or mouth to create a stream of bubbles. [10]
    • When you are underwater, make sure to exhale all air so that you do not have to exhale the last air when you are breathing.
  3. Keep the boiler just under the water while swimming. The water should rest between the hairline and the eyebrows. Keep your neck and upper back muscles relaxed while swimming. Your head should hook about 45 degrees forward. Moving your head too much down your chest will give you more resistance.
      Simply Freestyle Step 12.jpg
  4. Practice your stroke and breathing techniques. Work with isolated parts of your stroke and breathing techniques through exercises on land and in the water. Concentrating on different parts of your stroke that you need to work on helps you develop a stronger complete stroke.
    • Practice your arm stroke, body rotation and head position on land. Bend forward at the waist and go through the five stages of the arm stroke: entry, depression, in-wrap, back-wrap, drop. Practice rotating your body correctly and practice keeping your head still at the side as you breathe. Turn the shoulders to work on a longer stroke. Overdoing the rotation while exercising will help to create muscle memory as you swim.
    • Do breathing exercises. Kick off the wall and keep your right arm outstretched in front of you. Use your left arm to stroke, and take your breath on your left side of your other stroke. Practice blowing bubbles completely out of your mouth and nose and inhale a full breath through your mouth. Then switch to one side and do the same drill on your right. This will help you become comfortable with your inhalation and exhalation techniques and create a breathing pattern. Concentrate on just rotating enough to get a full breath.
    • Practice kicking drills. Press off the wall with your feet and stretch out your hands and arms in front of you. Keep your head under the water, kick vigorously as long as the breath will last. You do not want to focus on going fast, instead try to focus on your technique. Keep your toes pointed, feet pointed inwards so that your toes are almost moving, hips up and fired high. Keep your legs relaxed and kick from your thighs. [11] Repeat this drilling 3-4 times.
  5. Wear safety goggles while swimming. You don't need to wear goggles to swim freely; But when you have to close your eyes while swimming, it can worry you. And it will make it harder to concentrate on your stroke. Wearing glasses can help you stay balanced and oriented. You know when to quit because you will be able to see the walls of the pool, and you won't have to worry about bumping into other swimmers.
      Swim Freestyle Correct Step 14.jpg
    • Adjust your strap, pull on the straps until the goggles sit firmly and comfortably on the face.
    • Adjust nose bridge. Pull on both sides of the strap if the nasal bridge is a strap. The bridge of the nose fits properly if you press your glasses up against your eyes and they suck your eyes without problems.
    • Put the goggles in your head by putting the eye cups against the eyes so that they suck to your face, and then with your thumb, move the strap behind the head so that your goggles are firmly in place.

[ Edit ] Tips

  • Stretch your arms as far as they can go to do a longer stroke. A large arm stroke is essentially fast.
  • Keep the elbows lifting under the arm stroke.
  • Keep your fingers closed as you pull your arm.
  • Some people prefer strong kicks over bats because it helps conserve energy and reduces the need for oxygen. It may be a bit slower but more efficient.
  • First work out on the battlefield or visit a gym for swimmers.
  • Try not to hit the water with your arms, it can slow you down. Try to slide with your arms and move with the water.
  • Hold your straight body to improve your speed, but don't forget to rotate your core to help stretch your arms.
  • A very important part of the swimming process, is the moment when you push the pool edge with your legs every time you do a tour. Press as hard as you can and stretch out your arms to gain some distance. Try to make the "dolphin" wave with the body to go further.
  • When you make a turn, blow air out through your nose.
  • Your face should be 45 ° towards the bottom of the pool. If your head is not in the right place, your strokes will be less effective.
  • As you start the block, hold your chin to your neck so you don't drop goggles.
  • Keep your legs and arms straight as you dive off the block and try to dive at a 45-degree angle under the water so you can grow up again at speed.
  • Your blows should be as close to the neck as possible so that you do not push unnecessary water under you.
  • Try breathing every 4-7 strokes.

[ Edit ] Related wikiHowes

  • Do a Open Turn in Swimming
  • Do a Flip Turn (Freestyle)
  • Swim the Breaststroke
  • Perform a Breastroke Turn [19659010] Swim the Butterfly Stroke
  • Hold your breath for long periods
  • Improve your freestyle while swimming

[ Edit ] [19659082] References

  • Videos provided by SwimTechnique TV

[ Edit ] Quick Overview

  1. Note: The FINA rules still say "freestyle" means you can swim whatever style you want (except for some medley events).
  2. [1945 http://www.enjoy-swimming.com/how-to-swim-freestyle.html
  3. http://www.enjoy-swimming.com/how- to -swim-freestyle.html
  4. http://www.swimsmooth.com/kick.html
  5. [1945 http://www.active.com/swimming/articles/10- elements -of-a-perfect-freestyle-stroke-part-1-880413
  6. http://www.enjoy-swimming.com/flutter-kick.html
  7. http: /www.enjoy-swimming.com/flutter-kick.htmlebrit19659093vard↑ http://www.swimsmooth.com/kick.html
  8. [1945 https://www.youtube.com / watch ? v = SONx52cyltI
  9. http://www.swimsmooth.com/breathing.html#ixzz3kLZ2NnRU
  10. https://www.youtube.com/watch?v=J4_wXPZ1Bnk&index = 6 & list = PLg8uscmn9-9gaVTQK-1SMvgTm-BdX0HOw [19659097]
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