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Freestyle swimming



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In this video I am going to show you how to fix the most common freestyle mistakes. Specifically, by doing swimming exercises and drills from the video, you will master arm stroke and breathing technique really fast!

0:23 - Low elbow arm stroke
4:03 - Arm stroke while breathing
6:46 - Lifting head for taking a breath
9:29 - Short arm strokes
11:08 - Large bending at the knees

Here's what you'll learn in today's video:

First, I will show you the cheat code how to perform correct arm stroke. By using my tip, 100% you will do an arm stroke correctly.

Next, you will find out chair arm stroke exercise to set up your freestyle arm stroke technique. Also, you will figure out why swimmers have bad swimming technique and how to avoid it.

2nd most common mistake appears when swimmer does not have basic swimming skills. Swimmers are taking a breath and at the same time performing an arm stroke. This mistake makes swimming hard and super inefficient. When you correct this mistake, your freestyle swimming will be 2x faster! (This is really easy).

Then, I will show you how to get rid of incorrect breathing technique. Many swimmers have learnt to breathe in the water by themselves, therefore, in many cases technique is wrong. Breathing is super important in swimming and especially, if you are a triathlon swimmer. Fortunately, this is much easier to correct than it sounds.

Next, I will show you how to improve swimming by using the same amount of energy with Long Efficient Arm Strokes. By performing such arm strokes in IronMan competitions, you will swim really fast and save energy for cycling and running.

Finally, the last mistake is caused by performing incorrect kicks. This mistake can be dramatic and ruin the entire swimming. Kicking does not give us large speed boost. However, incorrect technique slows us down. Check out my swimming tutorial to get correct kicking technique.

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The Most Graceful Freestyle Swimming by Shinji Takeuchi

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Video Seminars for Efficient and Graceful Freestyle

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Michael Phelps breaks 200m Freestyle World Record | Beijing 2008 Olympic Games

Michael Phelps breaks yet another world record as he takes one of his 8 Beijing gold medals with a time of 1:42.96 in the mens 200m freestyle.

Phelps gold was followed by Park of South Korea and his fellow American compatriot Vanderkaay, who took bronze.

Michael Phelps at the Olympic Games:

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Every edition has its own story to tell and will be remembered for some truly remarkable performances from sporting legends such as Jesse Owens, Abebe Bikila, Jean-Claude Killy, Nadia Comaneci, Katarina Witt, Michael Phelps and Usain Bolt, to name just a few.

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Learn to SWIM FREESTYLE in 10 minutes

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Freestyle Swimming: How To Swim A Smooth 1:10 100m Freestyle

A few months ago we posted a video of Olympian Dan Smith swimming a very comfortable 1:10/100m freestyle. In this video, I'll break down Dan's technique and show you how he's able to swim so fast while looking like he's not trying!

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Freestyle swimming at home exercises. Dryland. Episode 5. Strength, technique and mobility

On this video we will go over some freestyle technique movements you can do to create more mind body connections that will help you not only remember the swimming movements, if you haven’t been swimming in a while, but will also help you with strength, coordination and mobility.

To swim faster you need to be a little taller. To do that, stand very close to the wall, with one arm up, and standing on tip toes, reach high. Now rotate your body and reach even higher. This is why rotating in freestyle is very important. It makes you longer. Do 10 with each side holding the stretch 2 seconds.

While you are there record yourself doing this. We want to remain in a small area. Do 20 stroke cicles with shoulder rotation. Try to keep your elbow high. Both when your are going down and while going up. This will work your back muscles and will help your muscles remember how to swim with good technique.

To pull more water you need your hand and forearm to be perpendicular with the water. To keep the muscle memory of the high elbow when pulling, try this 10 to 20 times with each arm. Stand a foot apart from the wall. Touch the wall with your elbow and with the appropriate torso rotation, move your hand down without moving or separating the elbow from the wall.

To increase the pulling strength put your shoes on your hands. Lay down and start pulling with one arm at a time. To increase resistance use a rougher floor or push down a little harder. Do 20 slides with each arm.

To maintain a horizontal position in the water it is very important to calibrate your horizontal balance and engage the lower back and glutes. So lay face down. Do 10 leg lifts activating the glutes first and then the lower back and hamstrings. This will also help if you have lower back pain.

You have heard me say this a thousand times, that in freestyle it is very important that you have your ankles in plantar flexion. But it is not enough to have flexible ankles though, you need mobility. Meaning you also need strength on these plantar muscles and the calves muscles. Sit down and point your toes as far as you can, slowly. Hold it 1 second and come back. Do that 20 times with each foot. This is also the reason we get cramps, because we are not strong enough to maintain that position for as long as we are swimming.

To improve the speed and technique of your kick we can do this. Put a pillow on the ground and lay down at a height where you can kick down on it. Time yourself and see how many kicks you can do in 30 seconds. Count each time either leg touches the pillow. My high score is …

Finally to work on the streamline and shoulder mobility, do this. With your ankles on plantar flexion, without lifting your knees off the ground and with your arms on a tight streamline do 10 to 20 sit ups.

If you are not tired yet pause this video here and do that once or twice more.

You can also watch this playlist with other drylands videos we have done in the past:

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Faster Freestyle Swimming: Part 1. Hand Placement: How to properly set up the stroke

Presented by Vasa -

Improve your freestyle swimming technique, efficiency and power. Take Vasa's FREE 5-part course to improve your freestyle and swim stronger, better, faster! Sign up now at:


Masters Swimming World Record Holder, National Duathlon winner, and coach, Karlyn Pipes demonstrates five techniques for improving freestyle using the Vasa SwimErg and underwater video instruction. These techniques will lead to more efficient freestyle swimming and increased stroke power to achieve speed, sustained power, and freestyle endurance:

Technique 1. Hand Placement.
This describes how to achieve perfect high elbow catch / early vertical forearm in your freestyle stroke. A proper set-up of the stroke is critical and enables the swimmer to get more power from the stroke.

Essential Techniques to Improve Freestyle Swimming

Technique 1. Hand Placement: How to properly set up the stroke

Technique 2. Fingertip Orientation: High Elbow Catch or Early Vertical Forearm

Technique 3. Wrist Awareness and Karlyn's secret weapon: The Power of the Y

Technique 4. Umph at the Front: Where to apply the power in your stroke

Technique 5. Exiting the Stroke: Reduce drag and use less effort on the recovery


This series is part of Better Technique + More Power = Faster Swimming. To request a complimentary copy of this DVD, please go to:

Since 1988, Vasa has produced premium quality, team & club tested exercise equipment for sports, fitness and PT rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected Vasa Trainers and Vasa Ergometers as must-have training tools to improve athletic performance with sports-specific strength, endurance, power, and perfecting stroke technique. Vasa is a mainstay for swimmers, triathletes, surfers, kayak, canoe & SUP paddlers, cross fitters, nordic skiers who want the extra edge in sports performance and functional fitness. For more information about Vasa, Inc:

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There are a lot of “common” mistakes that swimmers make in their everyday training that winds up effecting them down the line. These often result in laziness or bad habits, and wind up influencing a swimmer in both time and efficiency. Today we are going over a simple fix to your freestyle will improve it dramatically. We call this drill, the finger tip drag.

Finger tip drag is super simple. All your going to do is swim a somewhat normal freestyle (leaning more towards a catch up stroke), but when you are recovering your arm in your freestyle stroke you are going to keep your fingers on the surface and skim the water. This forces you to keep your elbows as high in the air as possible which winds up putting you into the perfect position to generate a powerful next stroke.

This is a drill that you can do often and at high volume as it is as close to a normal freestyle stroke as possible. You must make a conscious choice to make this change in your stroke, but when you do you will notice a HUGE improvement!

As usual, Let us know what you think of this weeks drill! Recommendations for our next video topic? Let us know in the comments below!

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Learn to Swim - Freestyle Part 1

SwimLifePro's Freestyle video tutorials review all aspects of what is required in order to learn how to properly swim the Freestyle both effectively and efficiently in the water. These skills will be the foundations of everything that you will need to accomplish in your journey to becoming a lifelong swimmer!

Zoggs | Freestyle (Front crawl) - how to swim this stroke efficiently

This video will help you to perfect your freestyle stroke.
An efficient freestyle stroke will enable you to burn up to 600 calories per hour whilst giving your body a great workout.
This stroke technique mainly works on the triceps and lats muscles. Don't forget to watch our freestyle breathing video too! Featuring James Goddard, Commonwealth Games Gold Medalist.


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In this video you are going to learn the most important tips of freestyle swimming. Especially, you will master how to swim freestyle without getting tired! (This is really easy).

Here is what I am going to cover in this video:

#1: First, I will explain 3 very points about breathing techniques. So whether you are learning swimming technique or want to improve your freestyle swimming, these points on correct breathing technique will make your swimming 2x easier and much faster!

#2: You will learn how to fix the most common mistakes of freestyle breathing. Wrong breathing affects your body position and make your swimming much harder and much slower. I will show you how to get rid of these mistakes and to breathe correctly in freestyle swimming. By using my tips, 100% you will have correct breathing in swimming.

#3: You will see a great example how MUCH your body position depends on the position of your head. By keeping the correct head position, you will decrease water resistance. Hence, you will improve swimming efficiency which is crucial for triathlon athletes.

#4: Now that you have your head in the correct position, you will greatly improve your body position. However, most swimmers have 2 common mistakes that do not allow you to progress with freestyle swimming technique. For IronMan athletes, it is super important.

#5: You will learn 3 best drills to improve your freestyle breathing technique. By swimming these 3 drills from the video, you will make your swimming much easier and you will never get tired again. In triathlon, you will be able to save your energy for cycling and running. These drills make your swimming really fast and super enjoyable.

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How To Breathe When Swimming | Freestyle Swimming For Beginners

We breathe 24 hours a day, seven days a week, so why is breathing suddenly so difficult when we get in the water? Breathing and sinking legs are the two most common problems that swimmers actually face. So today, we're gonna look at tips of how to make you breathe a lot easier in the water and almost make it as natural as it is when you're on land doing activities.

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Thanks to Club La Santa for the locations used in this shoot.

So let's start off from where it can all go really wrong. When you take in that big gulp of air and try and hold onto it, your body really doesn't react to that well. Yeah weirdly, holding your breath actually makes you feel like you're more desperate for air cause the buildup of carbon dioxide in your lungs and blood will trick your mind. So once you've taken that breath, start exhaling as soon as your face is back in the water and there should be a constant stream of bubbles known as trickle breathing.

So how do you get that breath in? So when you're swimming you want to stay streamline as possible but then tilt your head just enough that you can get that breath in.

Yeah, it's about the timing so when your arm is going just past your head, that's when you should be rotating on the opposite side to breathe. Now the key is to not turn your head too far like Mark said so ideally you just want to look to the side of the pool or at Mark, preferably, not up at the sky. Well that's probably enough of us talking about what you should be doing, let's get on to how you should do it. So we've broken it down into some drills and we're gonna start off by taking the stroke right back to the basics and just the kick but don't panic if you struggle on kick. Just pop some fins on and you'll find this exercise easy. This is a really straightforward one. It's gonna be a side kick with your arms down by your side. If you're swimming along next to the wall I want you just to be facing the wall and then turning your head slightly to breathe and then you can flip round to make sure you do it on the other side coming back.

So six kicks, one stroke. You're basically gonna take one stroke and then kick six times on one side and that's to teach you constant breathing on the surface of the water before taking another stroke and switching sides.

Well now just starting to build the stroke back up, you can add in one arm. There's quite a few variations of this. You can start off with one arm out in front, you're swimming just say with your right arm breathing to the right side but then to make it a little bit harder put your left arm down by your side, keep swimming with your right, breathing on this side but then when you've got that mastered you can actually rotate to the other side and breathe over there as you would when you're swimming.

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WORLD RECORD Men's 100m Freestyle S13 | Final | 2015 IPC Swimming World Championships Glasgow

Gold: Ihar Boki, BLR
Silver: Iaroslav Denysenko, UKR
Bronze: Aleksandr Golintkovskii, RUS

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Glasgow, Great Britain hosted the IPC Swimming World Championships between 13-19 July 2015. Over 580 athletes from nearly 70 countries competed in the 2015 IPC Swimming World Championships, the seventh edition of the competition.

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The Smoothest 59 Second 100m Freestyle Ever?

I caught up with Olympian Dan Smith and recorded him swimming a very comfortable 59-second 100m freestyle from a wall push (no dive!). You'll also notice some subtle differences in his technique compared to the last video we posted. Can you spot them?

You might have seen our recent analysis of his stroke at slow speed. Watch the video here:

Change your technique and swim smoother, easier freestyle in the Effortless Swimming membership:

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Freestyle Breathing - How to breathe while swimming

We cannot breathe underwater, so the moments we have to breathe are limited. This limitation complicates swimming. It adds a stressor to the body. Being relaxed and breathing properly delivers oxygen to your muscles and helps you swim more efficiently and comfortably. The more efficient your breathing technique, the less impact it has on your stroke.

Freestyle Swimming Technique - 3 Styles of Freestyle

At The Race Club we don’t believe that one style of freestyle swimming technique is enough for a swimmer to be successful at every distance. We want our swimmers to walk away from our camps and private sessions with at least two or three different freestyle swimming techniques that the swimmer can utilize depending on his events. Coaches Gary Hall Sr and Devin Murphy take our campers through the Three Styles of Freestyle - Shoulder Driven, Hip Driven and Hybrid Freestyle. In this video we showcase each freestyle swimming technique as our coaches discuss characteristics that are unique to each style in order to help the swimmers perfect each swimming techique and finally sets that will reinforce each style. Subscribe to our video subscription as we will explore in depth each of these 3 freestyle swimming techniques and give you drills, dryland exercises and more to master each swim technique!

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Dryland Freestyle Swimming Mechanics

Dryland freestyle (crawl stroke) swimming technique analysis and practice. A method of Teaching your proprioceptive and kinesthetic awareness of swimming mechanics in a dryland setting.

Women's Swimming 50m Freestyle - Semi-Finals | London 2012 Olympics

Highlights of the Women's Swimming 50m Freestyle Semi-Finals from the Aquatics Centre during the London 2012 Olympic Games.

Swimming has featured on the programme of all editions of the Games since 1896. The very first Olympic events were freestyle (crawl) or breaststroke. Backstroke was added in 1904.

In the 1940s, breaststrokers discovered that they could go faster by bringing both arms forward over their heads. This practice was immediately forbidden in breaststroke, but gave birth to butterfly, whose first official appearance was at the 1956 Games in Melbourne. This style is now one of the four strokes used in competition.

Women's swimming became Olympic in 1912 at the Stockholm Games. Since then, it has been part of every edition of the Games. The men's and women's programmes are almost identical, as they contain the same number of events, with only one difference: the freestyle distance is 800 metres for women and 1,500 metres for men.

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Common Freestyle Mistakes in Swimming

This iSport Lessons video shows beginner swimmers common mistakes made while swimming freestyle.



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