Freestyle

 Identify the freestyle swimming techniques

 Describe the appropriate procedure in executing the
freestyle swim stroke.
 Demonstrate the proper way of executing the
freestyle.
 Enumerate and emphasize the importance of each
swimming technique.
 Maintain excellent head and body position with their
bodies high out of the water;
 Have a smooth, relaxed stroke recovery with the
elbows high and hands traveling close to the body;
 Have excellent head control;
 Breathe comfortably;
 Have good hip rotation, torso rolling, and shoulder loft;
 Have flawless kicking; and
 Pull through the water efficiently and with great power
Flutter kick
1. Sit on the edge of the deck. With your toes pointed and
legs extended straight over the water, first touch your toes
to the surface of the water. Then lower your legs so that
your feet are about 12 inches under the water. Keep your
legs closer together.
2. Slowly raise one foot towards the surface, then lower it
back to 12 inches under the water while raising the other
foot. Continue alternately raising and lowering your feet,
making sure the feet are close together as they pass each
other. Keep the toes pointed towards the opposite end of
the pool.
3. Keep the water up toward the surface, but do not go above
the surface. Gradually increase the speed of the kick. As
your speed increases, gradually relax the ankles.
 Keep your toes pointed towards
the opposite end of the pool.
Avoid pointing the toes up to the
sky.
 Torpedo Glide or Sliding
(without kick and with kick)
1. Position yourself in a streamline, with back of the
body learning from the wall.
2. Inhale deeply and hold breath.
3. Push off from the wall at the surface in a streamline
position and point toes.
4. Slide as far down the lane as possible.
5. Give your body time to rise up to the surface and
avoid running out of breath.
6. Blow bubbles before lifting the face up.
 Be sure to keep chin tucked in as you push off from the
wall on the surface of the water not below it.
 Make sure your head is tucked in underneath your
arms.
 Do not force the float or try to kick way up, instead just
let the water support your body.
 Keep your four buoyancy points at the surface of the
water.
 If the legs start to sink, tighten your back and hips.
Arm Pull
1. Push off the wall into the position freestyle kick.
2. Begin kicking while looking down at the bottom with
the back of your head just barely above the surface.
(a). Hold this position for a count of three. Be sure to blow a
steady stream of bubbles.
3. Rotate your head to turn away from the extended arm.
Turn the head enough so that your mouth is at the
surface and you can sneak a breath in.
(b). inhale
4. Rotate your head back down so that you are looking
straight again. Begin to blow bubbles as soon as your
face reenters the water. Continue to repeat the cycle.
 When your face in the water, look straight down.
 Rotate at the neck to breath. Keep the crown of your
head in one spot-rotate the head, don’t lift it.
 Keep your body in the sailboat angle. Feel your
shoulder, elbow, and hip u at all times.