Freestyle swimming from “A” to “Z”

The first thing that comes to one’s mind when it comes to describing swimming styles is crawl, or freestyle swimming. This style is one of the most popular ones since it allows sportsmen to swim in the most comfortable way. Apart from that, it allows reaching high speed and covering rather long distances. What should you know about freestyle swimming?

General information

Freestyle swimming is both a funny activity beneficial for one’s health and a competitive discipline that is included in almost all competitions and tournaments. This style allows a sportsman to choose the best way of swimming. There is only one condition: at least one part of the body must move above the water. When covering a distance in freestyle, swimming in breaststroke, butterfly or backstroke is prohibited.

As any other discipline, freestyle swimming includes several distances varying from 50 to 1500 meters. The distances are 50m, 100m, 200m, 400m. Women cover 800 meters’ distances, whereas the longest distance for men is 1500 meters. Sportsmen mostly swim in crawl, which is why these two terms are interchangeable.

Crawl is a type of belly swimming that involves moving the hands separately so that their moves resemble those of a paddle. The face stays under the water. To inhale, a swimmer turns it to the side when moving his or her torso. Crawl is one of the fastest ways of swimming. It was first described in the beginning of the 20th century. This sport requires a lot of arm strength.

Types of freestyle swimming

Although crawl is the most popular variation of freestyle swimming, there are many other types of it. Let us describe the most interesting out of them.

• Over-arm swimming involves swimming on one’s side. This style is characterized by performing a paddle by one hand and raising it above the water. This is what makes it similar to crawl. At the same time, the second hand stays close to the torso.
• Double over-arm stroke is a type of sports swimming, from which crawl might have originated. This sport involves moving both hands in turns while keeping the face underwater. What makes this style peculiar is the leg movement. Their moves resemble those of scissors.
• Breaststroke is another competitive sport that is sometimes considered a variation of freestyle. Yet, it is included into the swimming medley and in individual competitions, which is why that statement is arguable. This style involves moving hands and legs symmetrically and simultaneously. ON the contrary to crawl, in breaststroke the main role is played by legs.

Correct technique

Freestyle swimming does not have any particular restrictions and rules. However, to become successful in this discipline, it is important to have the correct technique. As in other swimming disciplines, in freestyle it is necessary to pay attention to hand moves, leg moves and breathing technique.

Let us describe the moves performed by hands. It is important to make sure that they occupy a correct position. They must be relaxed and strengthened. The fingers should be close to each other. The initial position of the hand is when it is parallel to the water surface and close to it. Then it is necessary to lower the hand so that the palm and the water form a 45 degrees’ angle. In the water your hand should serve like a paddle, i.e. push as much water away as possible. The elbow should not be too tense.

Let us turn to the leg movement. Holding them close to the surface is not a good strategy. It is necessary to initiate the movement with your hip rather than with your knees. To move forward, you should make the amplitude as small as possible. Make sure that your toes are directed to the inside part of the feet.

As for the breathing technique, it consists of two semi-cycles consisting of three phases each. The first semi-cycle comprises inhalation, breath holding and exhalation, whereas the second one starts with breath holding followed by exhalation and its completion.

To swim in the most effective way possible, i.e. move at the highest speed while losing little energy, make sure that you do not move your head without necessity. It should turn to the side along with the whole body, but for the most time it stays under the water. Neck muscles should be relaxed. It is better to exhale with both nose and mouth. Usually up to 80 % of the air is exhaled with the mouth, whereas the rest 20 % are exhaled with the nose. It is advisable not to hold your breath for too long because it can make you start panicking.

All in all, freestyle swimming is a great exercise for those who want to burn calories and keep fit. This discipline helps to improve endurance and has a positive impact on cardiovascular and immune system.