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Freestyle

Note:  there are 2 trains of thought for Freestyle/Crawl stroke – conventional wisdom suggests that the arm should extend as far forward as possible on the recovery, entering fingertips first with the arm engaging the catch from the surface of the water.   This method creates upward force instead of forward propulsion during the engagement of the catch and it adds a lot of undue strain on the shoulders.  Newer wisdom as trained by www.swimmingtechnology.com trains a ‘push’ at the end of the stroke by bending the wrist backwards as it completes the full stroke, pushing water to the toes as long as possible.  On the hand entry, www.swimmingtechnology.com trains that the hand should enter close the head and extend forward at about a 45 degree angle downward (where the eyes can SEE the hand as it enters and as it catches water).  Their method trains to maximize the forward propulsive phase of the stroke while minimizing undue shoulder strain.

 

Freestyle – Arms Only

Freestyle – Kick Only

Freestyle – Full Stroke Drills – Catch Up Strokes

Freestyle – Full Stroke Drills – Intermittent Strokes Between Kicking Cycles

Freestyle – Full Stroke Drills – Single Arm Freestyle

Freestyle – Full Stroke Drills – Freestyle Hand entry/recovery variations

Freestyle – Full Stroke Drills – Hand Displacement Methods (to focus on wrist/forearm propulsion)

Freestyle – Full Stroke Drills – Sculling/Conductor Variations

Freestyle – Full Stroke Drills – Heads-Up

Freestyle – Full Stroke Drills – Underwater Free Return

Freestyle – Full Stroke Drills – Freestyle with 1 leg in the Air

Freestyle – Full Stroke Drills – Freestyle with Backstroke

Freestyle – Breakout Drills

Freestyle – Flip Turn Drills

Freestyle – Training Progressions