DESCRIPTION: The body must be stretched with the head slightly tacking and veering about its longitudinal axis. To give a better route to the arms and reduce the water resistance, the side position provides a better cutting surface. The rolling movement to either side caused by the alternating movement of the arms, is a special condition for good technique swimming freestyle. The entry into the water of the arms should be done with hands on shoulder line and in front of the head. A guide where to enter the hands is 15 to 20 CMS. shorter than the total length of the arm. The hand can enter with a slight twist of the wrist, placing the palm away from the body. Then the hand, outside the line of the shoulders “grabs” water to a depth of 30-45 CMS. And is “pushed” back by the shoulders and the body’s lateral movement.
The underwater stroke can be divided into the following phases: grip, push and acceleration and palm always pointing in the direction towards the walking path; the hand should be straight and thumbs slightly apart, without exaggerating the union of the remaining fingers to fully exploit the current that the effort makes. The hands always pull in front of the elbows preventing water from passing through the forearms without making the necessary pressure.
Natural free kick or front crawl is done in six beats, to be carried out in the water and not outside or on the surface. In the kick, three are made in the recovery phase, two stretch the arm and one in the phase of pressure.
A simple way to verify the coordination of stroke and kick, is made watching the swimmer from behind. Out of the water, the observer must also see the sole of the opposite foot.
Breathing is done in the water and is effected by turning the head to one side; then the head should return again to a position in line with the axis of the body. As the body’s resistance is less with a maximum inhalation to maximum exhalation, it is recommended to contain the air until the beginning of the phase of the push stroke and only then begin the exhalation explosively.
The stretch phase must be clearly recognizable, but the “thrust” can be ignored due to its great acceleration. The recovery arm out of the water must be carried out with a high elbow, which is convenient to concentrate on getting the arm of water, acting with the shoulder and not your hand.
- High Elbows during the Recapture.
- A clean hand entry.
- Scroll forward stroke or in other words, slide your hand forward.
- High Head – swimming glasses (goggles) to the water level.
- Return the head to the center point after each stroke.
- Bilateral Breathing – Blow uniform Brazos.
- Highlight a continuous kick.
- Keep the kick underwater.
- Check the distance per stroke.
- Accelerate the stroke during the pull.
- Hold the aerodynamic position after the turns, then pull out with the lower arm.
- The end of the fingers should be near the water and near the swimmer’s body during recovery.
- Roll hips and shoulders, while leaning on the arm pull.
- “S” model of the stroke.
First step is the horizontal position, arms completely straight, the legs make a small movement to keep the body stable.
Second step is the movement of legs and ankles, the legs have to reach 45 to 90 degrees from the side of the knee to the buttock.
Third step is the rotation, while the body kept in a horizontal position.
Fourth step is the position of the arms. To fix the technique we have to put the arms fully horizontal because what you want is the body’s highest possible rotation to achieve smooth gliding in the water.
Fifth step is the head position, the biggest problem of swimmers or people swimming is the time between the traction and the exit of the head or the input arm and the entrance to the head, you must remember that when we make the traction we are there rotating the body and you rotate when you turn your head, the head has to go in the water before we finish the transition of the arm in the air.
Sixth Step The head must always be within the axis of the body, a head that moves is not something we can use in the art of freestyle, we have to remember the head must always return to the center, obviously the body will always be rotating as freestyle and backstroke are styles of continuous rotation to avoid friction with the water to have an effective displacement. The most important thing in freestyle is coordination, if one manages to have the coordination between breathing, strokes and kick, we will achieve an effective and efficient swimming style.