Flowing Freestyle: Novice to Pro. Copyright USA Swimming, Inc. All rights reserved.

Key Points Eliminate Resistance Breathe within the rhythm of the stroke High Elbow Anchor Use dynamic connection of recovery & anchor Emphasize leg swing & full extension of kick

Eliminate Resistance Head to Foot Balance Head in line with body (neutral) Eyes down or slightly forward Extended neck

Split water on side 2 surfaces = Faster! Eliminate Resistance Active Streamlining

Eliminate Resistance Swim Tall

Freestyle Breathing Honor the line Rotate head along spinal axis independent of body rotation Quick, Sneaky Breath Exhale when face is in the water

Freestyle Breathing Turn head to breathe BEFORE the opposite arm enters the water Return head to water BEFORE the breathing arm reaches the face Look at the hand of the non-breathing arm as it sets the anchor

Bad (Late) Breath (Natural)

The Late Breath Starting Late Returning Late

Breath Over Rotation

Breath Over-Rotation (Slo Mo)

Good Breath (Front View)

One Goggle Up, One Under

Breathe Behind Bow Wave

Breathing Behind the Bow Wave

Nathan Adrian How Many Breaths?

Chloe Sutton Training Before & After

Breathing Drill 1 Quick, Sneaky Breath (8 year old)

Breathing Drill 1 Quick, Sneaky Breath (12 year old)

Breathing Drill 2 Strokes, Quick/Sneaky Breath, 6 kicks

Bilateral Breathing Every 3? Or by 25s? Or 3-2-3? Symmetry: Increased balance Shoulder health Seeing the Competition

Freestyle Fundamentals Kicking Movement originates from the hip joint Knee & upper leg move forward Power comes from leg extension/follow through

Legs Lift from back of knee (leg straight) Continuous, Small, Fast, STRONG!

Bad Kicking

Good Kicking

Kick Drills With board face in water (teach exhale) With board face in water & snorkel Kick balanced on the board K all sides Vertical Kick

Kicking Fast In Position Courtesy Blue Ash YMCA

Kicking Fast Nothing Like It

NASCAR At The Woodlands

Freestyle Power Anchor/Catch (Early Vertical Forearm, Elbow Up, High Elbow, Open Armpit, Medial Rotation) Pull with core not arms

Anchor = Catch

Anchor/Catch Bend at the elbow/palm and forearm face toward feet Disadvantage: Technically difficult Advantage: Greatest stroking efficiency

Fingertips Down & Palm/Forearm Facing Back

High Elbow

Anchor/Catch

Freestyle Fundamentals Do Not Cross-over Midline Train Tracks

Underwater Front View Joyce Vollmer straighter arm high elbow

Straight(er) Arm Disadvantage Less efficient & difficult to maintain high stroke rate 50m+ Gary Hall Jr.

Ricky Berens Key to fast freestyle is being able to rotate/extend AND get a high elbow

The Connection Shoulder rotation is a much forward as it is up and down Recovery arm shoulder shifts/rolls forward as the stroking arm shoulder shifts/rolls back Vault over the anchor Drive fingertips forward & down

The Connection

Stick Swimming

Three-Dimensional Recovery A relaxed throw of the hand forward Hand should be wider than the elbow

High Elbow

Traditional Recovery Hinged at the elbow & led by the hand

Traditional Recovery

Open Recovery Hand is high at peak/middle of the recovery

Arm Recovery

Trouble with Zipper Drill

Better Zipper Drill Zipper Extension

Better Zipper Drill

Drills Human Drill extended doggie paddle (Great Dane) Catch-up Skate & Switch One Arm No Arm Free/Back Combo Drill Freestyle Skipping (Dryland and/or Shallow)

Your Drills 1. 2. 3. 4.

Key Points Eliminate Resistance Breathe within the rhythm of the stroke Emphasize leg swing and full extension of kick High Elbow Anchor Use dynamic connection of recovery & anchor