Swim PERFECT freestyle with THESE 5 things

Do you ever feel like you have no idea where to begin? When it comes to swimming faster, there are too many factors to consider. Therefore, you end up thinking of five, six, or seven things simultaneously and become confused. In this video, I will demonstrate the order of the things you can focus on to improve your swimming and make it more enjoyable.


Breathe, Deep, And Relax

  • Breathing deep means taking a normal breath in, not a huge gasp of air
  • The exhale should primarily come from the nose, with a small trickle of air during swimming
  • A bigger exhale should be done just before turning the head to take the next breath
  • Holding on to some air during the stroke is important, rather than exhaling fully after each breath
  • Starting with proper breathing is crucial for achieving success in the stroke


Find Your Balance

  • Finding your balance means having a good body line or position in the water
  • The three touch points for balance are the head, hips, and heels at the surface of the water
  • Having a good body line helps swim faster and reduces drag
  • Proper posture and head position are important for balance
  • Holding the body correctly is the foundation for moving well in the water
  • An effective kick involves breaking the surface with the heels and pointing the toes behind you
  • The kick should have a flicking motion downwards and keep the feet in a bucket shape


Rock, Return And Align

  • The rotation should be side to side, not rolling all the way onto the side
  • The ideal rotation is around 35 to 40 degrees
  • Going too far can result in loss of balance and stability
  • The recovery should involve a relaxed hand and forearm over the water
  • The arm should be brought over the top with momentum to carry it forward
  • The arm should enter the water in line with the shoulder or ear


Develop An Effective Catch And Pull

  • The start of the catch should have fingers below wrist, wrist below elbow, and the hand about underarm depth
  • A high elbow catch position is preferred, where the elbow is above a line drawn from the shoulder to the fingertips
  • A good power diamond is when the hand comes underneath the shoulder and forms a half diamond shape with the shoulder, elbow, and hand aligned or close to it
  • The exit of the stroke should be just past the hip


Find Your Rhythm And Timing

  • Working on kick and catch timing is important
  • It can be frustrating initially, but once mastered, it leads to quicker times and better pace
  • There are two ways to think about timing: catch with down kick on the same side or entry with opposite foot kicking
  • Both ways are correct, it depends on what works best for the individual
  • Proper timing allows for stability and anchoring during the pull through phase


Ready to leave your swimming plateau behind? 

Discover the 5 Core Principles of Fast Freestyle – Your Guide to Getting Better! Created by working with over 5,000 swimmers, this roadmap helps you keep improving. It’s easy to follow and takes you step by step to reach your goals. These principles are for everyone, from beginners to advanced swimmers and triathletes.

✔️Core Principle #1 Breathe Deep And Relax
✔️Core Principle #2 Find Your Balance
✔️Core Principle #3 Rock, Return And Align
✔️Core Principle #4 Develop An Effective Catch And Pull
✔️Core Principle #5 Find Your Rhythm And Timing

Available inside of our Effortless Swimming Membership! Join now for a complete roadmap to becoming a faster, more skilled swimmer!


P.S. Whenever you’re ready… here are 3 ways I can help you improve your swimming:

1. Join our 8-week Faster Freestyle program.
If you’re looking for a step-by-step way to become a faster swimmer in the next 8 weeks with the precise drills and workouts to do it, this is it – Click here

2. Join our Effortless Swimming membership for swimmers ready to move up a lane.
If you’re unsure where to start and what to do to find speed, I’m working with a group of swimmers and triathletes to increase their speed, efficiency, and swim fitness. – Click here

3. Work with me directly in our stroke analysis coaching.
If you’d like to work directly with me to take you from where you’re at to 15+ secs faster per 100m, you can record your swimming each week… – Click here


Join the 5 Day Catch Challenge
for Only $10


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Brenton and Mitch were great to work with at the clinic, Good to get video analysis to work on straight away, practice some new drills and go home knowing what you need to work on.

Alex McFadyen