How to Improve Your Freestyle Technique: Complete Guide with Drills
Quick summary: The 5 pillars of freestyle are body position, efficient stroke, 6-beat kick, bilateral breathing and 45-60° body roll. Dedicate 10-15 minutes per session to drills: catch-up, fist drill, single arm, fingertip drag and side kick.
Freestyle technique (front crawl) is the factor that most impacts your performance. A swimmer with good technique swims faster with less effort — and this applies from beginners to elite swimmers. This guide covers the key aspects and the best drills to improve each one.
The 5 pillars of freestyle technique
1. Body position
The body should be as horizontal and streamlined as possible. High hips, eyes looking at the bottom (not forward) and compact body. One of the most common mistakes is lifting the head, which sinks the hips and increases frontal drag by up to 40%.
2. Efficient stroke
The stroke has 4 phases: entry, catch, pull and push. The hand enters in front of the shoulder with fingers together, the elbow stays high during the catch ("EVF" - Early Vertical Forearm), and the push finishes by the thigh. Aerial recovery should be relaxed with a high elbow.
3. 6-beat kick
The freestyle kick originates from the hip, not the knee. 6 beats per stroke cycle is the standard for speed. For endurance, 2-beat may be sufficient and conserves energy. Legs shouldn't break the surface or bend excessively at the knees.
4. Bilateral breathing
Breathing to both sides every 3 strokes improves swimming symmetry. The head rotates with the body (not lifted), one eye stays in the water and the mouth exits just enough to take air.
5. Body roll (rotation)
The body should rotate 45-60 degrees on its longitudinal axis with each stroke. Body roll facilitates the catch, lengthens the stroke, reduces frontal drag and allows easier breathing.
Best drills for improving freestyle
| Drill | What it improves | Difficulty | How to do it |
|---|---|---|---|
| Catch-up | Entry and extension | Easy | One hand waits in front until the other reaches it |
| Fist drill | Forearm catch | Medium | Swim with closed fists to feel the forearm |
| Single arm | Roll and lateral awareness | Medium | Swim with one arm only, the other extended |
| Fingertip drag | High elbow recovery | Easy | Fingertips skim the water during aerial phase |
| Side kick | Position and body roll | Medium-high | Swim on your side with one arm extended |
| Sculling | Water feel | High | Lateral hand movements without advancing |
| 3-3-3 | Roll and breathing | Medium | 3 strokes left side, 3 front, 3 right side |
How much time to dedicate to technique?
Dedicate 10-15 minutes per session (200-400m) to technique drills, ideally after warm-up and before the main set. That's when your body is activated but not fatigued. More details in how to structure a workout.
Fundamental principle: Technique is learned when you're NOT tired. Post-main set drills have little value because your body is too fatigued to execute new movements. Always before the main block.
Every Swimer session includes a technique block with drills adapted to your level. Create your free account and improve your efficiency from day one.
Paso a paso
- Correct body position — Horizontal body, high hips, eyes looking at the pool bottom (not forward). Practice the kick with board looking down drill to train this position.
- Work on the catch — Keep a high elbow (EVF - Early Vertical Forearm) when starting the pull. Use the fist drill to feel the catch with the full forearm.
- Practice body roll (45-60°) — Rotate the body on its longitudinal axis with each stroke. Use the side kick drill to train this rotation and improve breathing.
- Integrate bilateral breathing — Breathe every 3 strokes, turning the head with the body roll. Keep one eye in the water. Practice the 3-3-3 drill (3 strokes left, 3 front, 3 right).
- Combine everything with catch-up — Swim the catch-up drill (one hand waits in front until the other arrives) to integrate entry, extension, catch and high-elbow recovery in one fluid movement.
Preguntas frecuentes
How much time should I dedicate to technique drills per session?
It's recommended to dedicate 10-15 minutes per session (200-400m) to technique drills. Ideally include them in the warm-up or technique block, before the main set, when the body is fresh and can execute movements with precision.
What are the most effective drills for improving freestyle?
The 5 most effective drills are: catch-up (stroke coordination), fist drill (water feel), single arm (pull phase), fingertip drag (recovery) and side kick (body roll and position).
Why do I swallow water when breathing in freestyle?
The most common causes are: lifting the head instead of rotating it (breaks body line), breathing late (when the arm is already recovering) or lack of body roll (the body doesn't rotate enough). Practice bilateral breathing and the side kick drill to correct this.