As a core stroke, freestyle is taught early on during swimming lessons. Because it is one of the fastest strokes and can be quite tiring, teaching the correct technique is very important.
When teaching the freestyle stroke, break down the stroke and introduce each basic component of BLAB (Body position, Legs, Arms, Breathing). It is important to work through these in order, as it is difficult for students to work on breathing with an incorrect body position, for example.
Below are some drills that can be used when teaching freestyle:
• Torpedo kicking, with or without board
Arms extended out in front locking in the head, eyes down, breathing out and flutter kick. You may need to remind students to keep their eyes down with their chin near their chest to maintain a streamlined position.
• Kicking and freestyle breathing with board
One arm extended holding on to board, eyes down, exhaling and kicking the whole time. Kicks should start from the tops of the legs and feet should be pointed. When needed, student rolls head out to the side to breathe before rolling head back below the water. Swap the extended arm with each lap.
• One-arm freestyle with board
Extension of previous drill. With one arm extended holding on to board and kicking, students add in one-arm recovery with their other arm while practising breathing. Swap arms with each lap.
• Extended arm freestyle
While completing the full freestyle stroke, encourage students to extend their arms as far as they can as their hand enters the water. This helps to create a smoother stroke and prevents students from aiming their hands down on entry.
• High elbows
Encourage students to keep their elbows as high as they can during the water recovery phase of their arm action.
• Fingertip drag
Encourage students to drag their fingertips along the water during water recovery, helping to promote a high elbow.
More information about the freestyle stroke can be found in the
Swimming & Lifesaving Manual as well as the AUSTSWIM Teaching Swimming and Water Safety Manual.