We love pools—that’s no secret. But we also are huge fans of swim­ming for exer­cise, so peri­od­i­cally we like to give you tips and ideas for swim­ming more effi­ciently and effectively.

Following these steps will make your freestyle stroke more efficient.

Fol­low­ing these steps will make your freestyle stroke more efficient.


Today’s advice isn’t just for com­pet­i­tive swim­mers. If you make improve­ments in your Freestyle Tech­nique, improve­ments that cut down on resis­tance and the unnec­es­sary expen­di­ture of energy, you will increase the time and dis­tance you can swim and add to your own enjoy­ment. Here are a few motion tech­niques that will help you be more effi­cient in the water.

  1.  Check your head posi­tion. Body posi­tion in the wateris the most impor­tant fac­tor in stream­lin­ing your pro­file for the least resis­tance.  And proper head posi­tion is the most impor­tant fac­tor in deter­min­ing body posi­tion.  Your head should be cocked at 45 degrees.  Don’t bury your chin into your chest or have your face half way out of the water.  Both cause more water resistance.
  2. Do the hour-glass pull with your arms.  The whole point of the arm motion is to get the max­i­mum amount of pull from the water.  So why would you pull your hand down in a straight line?  A straight line is the short­est dis­tance between two places.  Make an “s” with your hands as you are pulling down, increas­ing the amount of water pulled.
  3. Fin­ish your stroke all the way.  Most swim­mers, espe­cially when they get tired, pull their stroke out of the water too early.  This causes the swim­mer to lose effi­ciency and expend more energy.  By tak­ing your arms out of the water early you are not get­ting the max­i­mum length from your stroke and there­fore end­ing up need­ing to take more strokes per lap.  At the end of your stroke your thumb should graze the side of your thigh.

Check in next week to find out how your kick can actu­ally slow you down.



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