Freestyle Swimming Technique: Complete Guide

Why Freestyle Technique Matters

Freestyle (also called front crawl) is the fastest and most efficient swimming stroke when executed correctly. Poor technique leads to increased drag, wasted energy, and slower times. Even small improvements in technique can dramatically reduce your pace per 100m.

The efficiency equation: Speed = Stroke Length × Stroke Rate. Most swimmers focus on stroke rate (turnover) but neglect stroke length. Proper technique maximizes distance per stroke, requiring fewer strokes and less energy for the same speed.

Body Position: The Foundation

Horizontal Alignment

Your body should be as horizontal as possible in the water. The more vertical your position, the more drag you create. Think of swimming "downhill" - your head is lower than you think it should be.

Key points:

• Head position: Look straight down at the bottom of the pool, not forward. Your waterline should be at the middle of your forehead.
• Hip position: Hips should be at the surface. If hips drop, increase kick intensity or adjust head position lower.
• Streamline: When gliding, body should form a straight line from fingertips to toes.

Body Rotation

Freestyle is not a flat stroke - you rotate from side to side (30-45 degrees) with each stroke. This rotation:

• Reduces frontal drag
• Engages core and back muscles (not just arms)
• Allows easier breathing
• Increases stroke length

Common mistake: Swimming flat without rotation. This forces you to lift your head for breathing and relies entirely on arm strength.

The Catch: Setting Up Power

The catch is the most important phase of freestyle. This is where you "grab" the water before pulling.

High Elbow Catch

Proper sequence:

1. Entry: Hand enters at 11 o'clock and 1 o'clock (not directly in front). Fingers enter first, then wrist, then elbow.
2. Extension: Arm extends forward underwater (not above water). Reach as far forward as comfortable.
3. Catch position: Fingertips point down, elbow stays high (near surface). Your forearm should be nearly vertical.

The feel: You should feel like you're pulling your body over a stationary hand, not pulling water backward. Imagine reaching over a barrel.

Common Catch Errors

• Straight arm pull: Dropping elbow and pulling with straight arm. This is weak and inefficient.
• Slipping catch: Not grabbing water before pulling. Hand slides backward without purchase.
• Crossover: Hand crosses the centerline of body. This causes snaking and wasted energy.

The Pull: Generating Propulsion

After catching water, you pull your body forward.

Pull Path

Your hand should follow an S-curve pattern (slightly): 

1. Catch phase: Hand moves slightly outward
2. Mid-pull: Hand pulls under body centerline
3. Finish: Hand pushes back toward thigh

Modern technique: The S-curve is more subtle than old-school teaching. Focus on pulling straight back with a slight in-sweep at mid-pull.

Power Points

• Maximum power: Mid-pull when hand is under chest/stomach. This is where you should accelerate.
• Finish strong: Push water past your hip. Don't quit the pull early at chest level.
• Elbow first: Elbow exits water before hand. This maintains high elbow position.

The Recovery: Conserve Energy

Recovery is the overwater portion where your arm returns to entry position.

Relaxed Recovery

Key principles:

• Elbow leads: High elbow position throughout recovery. Hand stays relaxed and low.
• Relaxation: Arm should feel loose, almost floppy. This is your rest phase.
• Timing: Hand enters as opposite hand finishes pull (continuous motion).

Common mistake: Tense, straight-arm recovery. This wastes energy and causes shoulder fatigue.

The Kick: Propulsion and Balance

Freestyle kick has two purposes: propulsion (20-30% of forward motion) and balance (keeping hips up).

Flutter Kick Mechanics

• Kick from hips: Not from knees. Legs should be relatively straight with slight knee bend.
• Ankle flexibility: Toes pointed, ankles loose. The "flick" comes from flexible ankles.
• Kick depth: About 12-18 inches total (up and down). Deeper kicks waste energy.
• Kick rhythm: Usually 2-beat (1 kick per arm stroke) or 6-beat (3 kicks per arm).

Kick Variations by Distance

• Sprint (50m-100m): 6-beat or 8-beat kick. Maximum propulsion.
• Middle distance (200m-400m): 6-beat or 4-beat kick. Balance propulsion and energy conservation.
• Distance (800m+): 2-beat kick. Minimal energy expenditure, mainly for balance.

Breathing: The Limiting Factor

Most swimmers breathe incorrectly, which destroys body position and creates drag.

Proper Breathing Technique

1. Head rotation only: Turn your head to the side, don't lift it. One goggle stays in water.
2. Breathe in the bow wave: Your forward motion creates a trough of air at your head. Breathe into this pocket.
3. Exhale underwater: Exhale slowly through nose/mouth while face is down. Don't hold breath.
4. Quick inhale: Breathing should take a fraction of the stroke cycle. Mouth breaks surface, quick inhale, head returns.

Breathing Patterns

• Bilateral breathing (every 3 strokes): Best for balanced stroke, swimming straight, and training both sides.
• Every 2 strokes: Common for racing when you need more oxygen.
• Every 4-5 strokes: Advanced technique for sprint racing (50m-100m) to minimize breathing disruption.

Training tip: Practice bilateral breathing even if you race breathing to one side. It prevents muscular imbalances and improves body rotation.

Timing and Rhythm

The timing of all these elements creates an efficient freestyle stroke.

Stroke Timing

Ideal sequence:

1. As right hand enters, left hand finishes pull
2. Right hand catches while left arm recovers
3. Right hand pulls while left hand enters
4. Continuous, flowing motion with no pauses

Stroke rate: Varies by distance and swimmer. Generally 60-80 strokes per minute for distance, 80-100+ for sprints. Find your optimal rate with a pace calculator.

Stroke Count vs Stroke Rate

Track both metrics:

• Stroke count: How many strokes per 25m/50m. Lower is generally more efficient.
• Stroke rate: How fast you take those strokes. Higher for sprints, lower for distance.

Use our SWOLF calculator to measure efficiency by combining time and stroke count.

Common Freestyle Mistakes

1. Lifting Head to Breathe

Problem: Hips drop, legs drag, massive increase in resistance.

Fix: Rotate head to side, keep one goggle in water, breathe into bow wave.

2. Scissor Kick

Problem: Legs spread wide during kick, creating drag.

Fix: Keep legs close together, toes nearly touching on upkick.

3. Overreaching on Entry

Problem: Reaching too far forward causes shoulder strain and crossover.

Fix: Enter at 11 and 1 o'clock, comfortable extension without strain.

4. Holding Breath

Problem: Not exhaling underwater creates CO2 buildup, oxygen debt.

Fix: Exhale constantly while face is down. You should be finishing exhale as you rotate to breathe.

5. Dropping Elbow

Problem: Straight-arm pull is weak and causes shoulder issues.

Fix: High elbow catch, keep elbow higher than hand throughout pull.

6. Short Pull

Problem: Ending pull at chest level instead of pushing to hip.

Fix: Feel hand brush past thigh at end of pull. Full stroke length.

Freestyle Drills

Catch-Up Drill

Purpose: Body rotation, stroke timing, glide phase.

How: One hand waits at front until other hand completes full stroke and touches it.

Single-Arm Freestyle

Purpose: Catch mechanics, pull path, body rotation.

How: Swim with one arm only, other arm extended or at side. Alternate arms each lap.

Fingertip Drag

Purpose: High elbow recovery, hand entry point.

How: During recovery, drag fingertips along water surface. Ensures high elbow.

Kick on Side

Purpose: Body position, kick technique, rotation.

How: Kick while lying on side, bottom arm extended, top arm at side. Rotate every 6-10 kicks.

Fists Freestyle

Purpose: Feel for water, engage forearm, improve catch.

How: Swim freestyle with closed fists. Forces you to use forearm to catch water.

Progressive Training

Beginners (0-6 months)

Focus: Body position and breathing

• 50% of training: Kicking and body position drills
• 30%: Single-arm and catch-up drills
• 20%: Full stroke with frequent rest

Goal: Swim 400m continuous freestyle with good form.

Intermediate (6-24 months)

Focus: Efficiency and endurance

• 30%: Technique drills
• 50%: Aerobic swimming (Zone 2)
• 20%: Threshold pace work (Zone 3)

Goal: Sub-20 stroke count per 25m, consistent bilateral breathing.

Advanced (2+ years)

Focus: Race-specific technique

• 20%: Technique refinement
• 30%: Aerobic base
• 30%: Threshold and VO2 max work
• 20%: Race pace and speed work

Goal: Maintain technique at race pace, optimize stroke rate.

Training Tools for Technique

Essential Equipment

• Pull buoy: Isolates arms, focuses on pull technique
• Kickboard: Isolates legs, develops kick strength
• Fins: Improves body position, teaches proper kick motion
• Paddles: Strengthens pull, emphasizes catch (use carefully)
• Snorkel: Removes breathing disruption, focuses on stroke mechanics

Recommended Products

After 15 years of testing equipment, these are my recommendations:

• Finis Agility Paddles - Best for developing high elbow catch
• Speedo Pull Buoy - Classic, reliable, durable
• Arena Powerfin - Short fins, ideal for technique work

As an Amazon Associate, I earn from qualifying purchases. See our affiliate disclosure.

Video Analysis

The single best tool for improving technique is video analysis. Recording yourself swimming reveals errors you can't feel.

How to video analysis:

1. Record from both side and underwater
2. Watch in slow motion
3. Compare to elite swimmers
4. Focus on one element at a time
5. Re-record after making corrections

SwimAnalytics offers AI-powered technique analysis that identifies specific areas for improvement from your swim data.

Measuring Technique Progress

Track these metrics to quantify technique improvement:

• Stroke count per 25m: Lower = more efficient (target: under 20 for men, under 22 for women)
• SWOLF score: Time + strokes for 25m. Lower is better. Track with SWOLF calculator.
• Critical Swim Speed (CSS): Your threshold pace. Use CSS calculator to find it.
• Pace per 100m: Track improvements with pace calculator.

Take Your Technique Further

Mastering freestyle technique is a continuous process. SwimAnalytics provides:

• Automatic technique trend analysis
• Personalized drill recommendations
• Video analysis with AI feedback
• Stroke count and SWOLF tracking
• Progress visualization over time

Start Free Trial →

Related Resources

• Pace Calculator - Calculate your freestyle pace
• SWOLF Calculator - Measure swimming efficiency
• CSS Calculator - Find your threshold pace
• Training Zones - Calculate training intensities
• Backstroke Technique - Master the backstroke
• All Technique Guides - Browse all technique articles