Here’s the first three steps you need to take to swim better freestyle.
1. Constant Kick – You don’t need to have a super kick to be a fast freestyler. In fact, the fastest freestyle girl I coach barely kicks at all. Kick is used for body position and balance more than propulsion in triathlons. Your kicks should be small and continuous. To improve your kick you can:
- Practice vertical kick – Kick in an upright position in deep water, arms crossed at the chest.
- Use fins – Wearing fins for kick is a great way to get better if you feel you’re not getting any power from your legs.
- Stretch your ankles – 3 sets of ankle stretches for 20-30 seconds before you train or race will do wonders for your kick.
2. Shark fin drill – A great drill for practising body position and arm recovery. Kick on your side, one arm out in front with your head facing the down. Bring your opposite arm along your side keeping the arm relaxed and bent. Once you reach the point just before you’d normally enter, draw the hand back alongside the body.
3. Stroke and rotation drill (a.k.a 6 kicks / 1 stroke changeover drill) – Similar to shark fin drill except this time instead of drawing the arm back to the body, you’ll follow through and complete a stroke. After the stroke, perform 6 kicks then take another stroke. Continue until you reach the end of the pool.
Kevin covers all these steps in more detail in his new membership program. It’s only only open for a few more hours as of writing this until he shuts down registration because he has a whole new bunch of people who he’s working with. Check it out if you like through the link below.
Grab Tri Swim Secrets here (closes midnight, May 20th)
Claim your bonus here.
I have now been slowly improving my freestyle over the past 6 months, thanks to your videos! But my question is, I seem to sink a little when taking my breath. I breath every 3rd stroke, but seem to lose momentum and sink a little. How do I stop this?
Work on stay high in the water and imagine yourself breathing towards your armpit, so your head doesn’t raise, it turns to the side.
Make sure you blow out all your air before you take your next breath.
I am doing but still improve required because still my 100 mts timing is 1:28.39 I am 12 years 4 months old how can I improve it even I did practice of breath in every 4 strokes 180 mt 5 repetation in a schedule what is the drawbak pleas help me out I competition on 21st sept 2010 I want to reduce atleast 7 second before the competition.
how can i buy?your vedio or books? i knew australian are average good swimmers, i want to learn from the best of the best swimmer. thanks
Hi Anne,
If you would like to learn freestyle you can purchase the mastering freestyle program here
That will get you started the right way.
Thanks, Brenton