Freestyle
Beyond Technique - Into Understanding
FULL SEQUENCE
Preparatory Phase
GLIDE
The glide phase begins with the swimmer in a long, streamlined position at the surface.
The body stays horizontal, with the head facing down and the arms extended forward to minimize resistance.
A light flutter kick, initiated from the hips, maintains forward momentum without disturbing alignment.
During the glide, the legs remain fully extended and the body stays tight, helping reduce drag and preserve speed from the push-off or previous stroke.
This moment of length and balance prepares the swimmer for an efficient transition into the catch phase.
The body stays horizontal, with the head facing down and the arms extended forward to minimize resistance.
A light flutter kick, initiated from the hips, maintains forward momentum without disturbing alignment.
During the glide, the legs remain fully extended and the body stays tight, helping reduce drag and preserve speed from the push-off or previous stroke.
This moment of length and balance prepares the swimmer for an efficient transition into the catch phase.
Phase One
CATCH
The catch phase begins with the arm fully extended in front of the body.
From this position, the swimmer engages the hand and forearm to “hold” the water while keeping a high elbow.
The forearm becomes the paddle, creating an early connection with the flow.
Body rotation supports the catch, allowing larger muscles to assist the movement and increasing power without extra effort.
Throughout the catch, a steady flutter kick provides propulsion and stability, helping maintain alignment and preparing the swimmer for an efficient pull.
From this position, the swimmer engages the hand and forearm to “hold” the water while keeping a high elbow.
The forearm becomes the paddle, creating an early connection with the flow.
Body rotation supports the catch, allowing larger muscles to assist the movement and increasing power without extra effort.
Throughout the catch, a steady flutter kick provides propulsion and stability, helping maintain alignment and preparing the swimmer for an efficient pull.
Phase Two
PULL
The pull phase begins immediately after the catch, with the arm already connected to the water through a high-elbow position.
From here, the swimmer drives the hand and forearm backward along the side of the body, maintaining a strong vertical forearm to maximize propulsion.
Body rotation fuels the pull, allowing the back and shoulder muscles to generate power without excessive effort.
As the hand moves past the chest and toward the hip, the swimmer accelerates pressure on the water to complete the stroke.
The pull finishes cleanly at the hip and transitions smoothly into the recovery phase, while a steady flutter kick supports balance, alignment, and continuous forward motion.
From here, the swimmer drives the hand and forearm backward along the side of the body, maintaining a strong vertical forearm to maximize propulsion.
Body rotation fuels the pull, allowing the back and shoulder muscles to generate power without excessive effort.
As the hand moves past the chest and toward the hip, the swimmer accelerates pressure on the water to complete the stroke.
The pull finishes cleanly at the hip and transitions smoothly into the recovery phase, while a steady flutter kick supports balance, alignment, and continuous forward motion.
Phase Three
BODY ROTATION
The body rotation phase occurs naturally as one arm pulls and the other prepares for recovery.
The torso rotates around the body’s long axis, shifting weight smoothly from one side to the other.
This rotation helps engage the larger muscles of the back and core, adding power to the stroke without increasing effort.
During rotation, the head remains stable until it’s time to breathe.
When breathing is needed, the swimmer turns the head gently to the side, following the rotation rather than lifting it.
This synchronized movement maintains balance, reduces drag, and supports a continuous, efficient rhythm.
The torso rotates around the body’s long axis, shifting weight smoothly from one side to the other.
This rotation helps engage the larger muscles of the back and core, adding power to the stroke without increasing effort.
During rotation, the head remains stable until it’s time to breathe.
When breathing is needed, the swimmer turns the head gently to the side, following the rotation rather than lifting it.
This synchronized movement maintains balance, reduces drag, and supports a continuous, efficient rhythm.
Phase Four
TRANSITION ( Recovery & Catch - up )
The transition phase begins as the pulling arm completes its stroke at the hip.
The arm exits the water with a relaxed wrist and leads the recovery with the elbow, moving forward in a smooth, controlled motion above the surface.
At the same time, the opposite arm extends forward into the water and begins setting up for the next catch.
This timing creates a catch-up effect, where each hand briefly meets or approaches the front position before the next stroke.
The catch-up pattern supports balance, maintains alignment, and ensures a seamless flow between pulling, recovering, and initiating the next catch.
The arm exits the water with a relaxed wrist and leads the recovery with the elbow, moving forward in a smooth, controlled motion above the surface.
At the same time, the opposite arm extends forward into the water and begins setting up for the next catch.
This timing creates a catch-up effect, where each hand briefly meets or approaches the front position before the next stroke.
The catch-up pattern supports balance, maintains alignment, and ensures a seamless flow between pulling, recovering, and initiating the next catch.
1991
Anatomy of Freestyle
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