Swimming the freestyle

Freestyle is a race in which the participants can decide for themselves in which way they swim. Because the front crawl is the dominant form of freestyle swimming, the term is virtually synonymous with the front crawl. Front crawl involves moving the arms forward in a reel motion while the head is in the water and the swimmer is breathing sideways. The stroke is accompanied by a two or six stroke of the leg that is synchronized with the arm strokes to stabilize the body. If you want to know how to perform the front crawl, you need to learn how to move your arms and legs and how to breathe correctly with lifeguard training near me.

Learning the different phases of the arm stroke

1 : Perfect hand placement and insertion.

 To begin your stroke, your hands should be relaxed and your fingers together. Put your hand in the water with your fingers about 40 cm above your head. Your palm should be turned out 45 degrees so that your index and middle fingers enter the water first. Your wrist should be pointing down and above the fingers, and your elbow should be pointing up above the wrist. Your hand should make as few splashes as possible at the insertion point. Once your hand is in the water, extend your arm another 10 cm. [1] [2]

• Once your hand is in the water, press your hand down and out with your fingers spread slightly. This is called 'feeling' the water or the 'drawing phase'.
• If you want to work on your hand technique, you can wear hand paddles to focus on how you insert and remove your hands.
• Avoid raising your hand directly above your head. This holds you back and is bad for your technique.
• Don't hit the water with your arms. When you put in your hand you have to follow the movement and slide your arm into the water.

2 : Work on the downward movement. 

Your arm is a lever at this stage of the battle. When you pull through, your body turns toward the arm that is pulling through. Move your forearm and hand down and back with your elbow at about a 45-degree angle. Your elbow should remain high in the water at this stage of the stroke. Concentrate on moving smoothly through the downward motion.

This phase should be done in rapid motion. However, try to avoid going faster in this phase, as it will not propel you forward but may create resistance.

3 : Pull your hand and forearm toward the center of your body for the strikethrough. 

During this part of the stroke, use your hand like a paddle and move as much water as possible. Here's where you start to bring your body forward with your arm movement. It is the first part of the 'propulsion phase'. And your upper arm will move inward toward your chest and ribs. Your elbow will move to a 90 degree angle. When your hand approaches the middle point of your body, you have reached the final thrust phase with lifeguard course near me.

Keep your arms under you more than they are at your side.

4 : Push your arm up, away and back for the thrust phase. 

This is the second 'propulsion phase' where you can gain speed in your stroke. Right when your hand reaches the middle point of your body you will stop pulling and start pushing water. Keep pushing out of the water and up until your arm reaches the line of your thigh. This part of the battle is the fastest phase and can be the most powerful when propelling yourself forward.

5 : Move your elbow out of the water until it points up for the pull. 

During the pull, your arm doesn't move you forward, but it does support the arm pulling under the water. It is important to work on the technique of your pull so that your approach is neat. To finish your stroke, bring your hand forward in line with your shoulder coming out of the water. Your fingers should hang slightly above the water and your hand should swing wider than your arm. Your arm should be relaxed and should also swing wide.

Concentrate on rotating your arm forward and don't force a downward rotation at the end of the pull.

Also read about swimming:  Eight benefits of swimming in your body... and in your mind