Mastering the Perfect Freestyle Technique

Sep 12, 2024

Swimming Perfect Freestyle

Key Components to Perfect Freestyle

  1. Body Position

    • Essential for reducing drag in water.
    • Aim for a streamlined position with the head looking straight down to improve body alignment.
    • Illustration Analysis:
      • Higher body position reduces resistance.
      • Water is denser than air; proper positioning leads to smoother movement.
    • Core Stability:
      • Important for maintaining body position; muscular composition affects stability.
    • Pro Tip:
      • Use a snorkel and kick in a streamlined position to improve body alignment and leg position.
      • Consider using fins for easier floating.

  2. Catch

    • Crucial for propulsion and maximizing distance per stroke.
    • Technique:
      • Fingertips should enter the water at shoulder width, at a 45° angle.
      • Use the Early Vertical Forearm (EVF) technique: drop fingertips to increase surface area and pull water effectively.
    • Common Mistakes:
      • Relying only on hands for pulling; best swimmers use forearms effectively.
    • Fingers Position:
      • Optimal position is neutral, with slight spacing between fingers for maximum power and surface area.
    • Pro Tip:
      • Swim with tennis balls or golf balls to improve forearm usage and feel the difference when removed.

  3. Breathing

    • Proper breathing technique is essential for maintaining efficiency.
    • Body Position Impact:
      • Keep head in line with the spine, with 50% of the head submerged and 50% above the water.
    • Rotation for Breathing:
      • Rotate the body for breath rather than lifting the head; this minimizes energy usage.
    • Pro Tip:
      • Use a paddle on your head while swimming to practice maintaining body position and breathing.
    • Breathing Frequency:
      • General rule: breathe every two strokes; consider bilateral breathing for balance (every 3-5 strokes).

Importance of Structure in Swimming

  • Even with perfect technique, improper structure leads to plateaus in improvement.
  • My Swim Pro App:
    • Offers personalized swimming plans and workouts tailored to individual needs to enhance overall performance.
    • Available on iPhone and Android.

Conclusion

  • Focus on body position, catch, and breathing to improve freestyle efficiency.
  • Use the My Swim Pro app for tailored training plans.