Freestyle Fundamentals

Level 1

Course Introduction

Start by reading about course structure and expectations in the Course Overview. The Stroke Introduction will review the key skills and objectives we will be working with in this lesson series, including the Four Essential Features of the Freestyle Stroke. To better understand why we learn, what we learn and in what prioritized order, see the Balance, Streamline, Propulsion (BSP) Pyramid.

One of our FAQs is the use of swim gear and aids (i.e. goggles, swim caps, nose plugs, fins, snorkles, etc.) in the learning process. Should you have similar questions, see Gear and Aids. 

Building the Frame

The first skills we work is to balance the body throughout the water. Balance Position is to lengthen the body line, and establish better balance, from front-to-back and from side-to-side (lateral balance) with the support of water beneath.

Streamline Shape

Streamline Position is the start and the finish position for every stroke in freestyle and is, therefore, the most important skill. 

Interrupted Breathing

The intention behind this breathing position is to ‘interrupt’ the stroke but maintain long, balanced, streamline body that is immediately ready to resume swimming when you are. Great for continual strokes before the Integrated Breath is ready, essential for self-rescue, excellent at self-calming, and handy for rest during open water swims.

Forward Momentum

Once the body is balanced through the water and can hold a steady Streamline frame, generating momentum forward with the Recovery Swing will be enhanced. So it is extremely important to bring the arm forward in a certain way to create this acceleration effect.

First Connections

Basics for synchronizing the Recovery arm and the Lead arm timing. 

Integrated Breathing

Previously you learned how to pause the stroke and roll onto your back to breathe in the Interrupted Breathing position. In Integrated Breathing, you turn only half-way, where the here the breath is integrated into the stroke rhythm rather than pausing or disrupting the stroke.

Summary and What’s Next

Now that you have completed the Freestyle Fundamentals level 1, there are several options available for continuing your growth and development. Self-guided or coach-guided options available. 

6-Month Practice Plan

Level 1

In Freestyle Advanced, Level 2 we study the Catch, the 2-Beat Kick, Integrated Breath, more in-depth look at the stroke connects and basics in metrics and tempo. Once you have completed Freestyle Fundamentals, Level 1 you may like to practice the material in your stroke for a period time. When you’re ready for more content, we have Level 2 Self-guided and Coach-guided training options are available. Contact us for live-coaching sessions.

Freestyle Advanced

Level 2

In Freestyle Advanced, Level 2 we study the Catch, the 2-Beat Kick, Integrated Breath, more in-depth look at the stroke connects and basics in metrics and tempo. Once you have completed Freestyle Fundamentals, Level 1 you may like to practice the material in your stroke for a period time. When you’re ready for more content, we have Level 2 Self-guided and Coach-guided training options are available. Contact us for live-coaching sessions.