↑ Return to Freestyle start

Freestyle

MODEL OF FREESTYLE SWIMMING TECHNIQUE

 

NAMES OF PERIODS & PHASES:Left armstroke period
1. Left pull & right recovery phase
2. Left push & right recovery phaseRight armstroke period
3. Right pull & left recovery phase
4. Right push & left recovery phaseFULL STROKE CYCLEAIM of movements High forward speed !
Limiting positions beginning: at the start of left arm pull
ending: at the end of right arm push

General cognitive assignments:
Avoid unnecessary movements during all phases
Optimum alterations of action and relaxation of muscles during stroke and recovery actions
Increase propulsive forces by strokes and kicks
Decrease resistance to the body all times
Ensure rigid transfer of power from strokes and kicks to the body through locked joints with correct timing
Realise aims of movements in each phase but also prepare for the movements in following phase

Co-ordinate good breathing actions with movements as follows:
Inhale during first part of arm recovery when pulling with other arm
Hold the breath – during arm entry and pull when recovering other arm
Exhale – during push when other arm enters
Next Inhale – as before

ARMSTROKE PERIOD (Left or Right)

AIM of movements Try to increase forward speed !

Limiting positions beginning: at the start of arm pull
ending: at the end of arm push

Parameters:
Forward movement during stroke: 1.1 – 1.45 (m)
(This parameter indicates how effective is swimmers stroke. It must be half from full cycle stroke length)
Relative stroke speed of hand backward: (-0.6) – (-0.1) (m/sec)
(If arm stroke is effective and rational, then hands horizontal speed component backward during stroking, related to water, must be slow to create high body speed forward)

Cognitive assignments:
Make stroke soft at the beginning with acceleration at the end, with good water feeling and low relative hand speed , sticking to water
Make recovery also with acceleration, opposite to the stroking arm, through fixed shoulderline (kayaking principle)
Keep the body position flat and high
Make 1-3 leg kicks during one arm stroke period
Move forward during stroke as much as possible
Combine inhaling with recovery and pulling actions of arm, exhaling with arm pushing action

PHASES:

1. ARM PULL & RECOVERY PHASE

AIM of movements Try to maintain forward speed !

Limiting positions beginning: at the start of arm pull
ending: at the end of arm pull

Parameters:
Forward speed during arm pull & recovery: 1.7-2.1 (m/sec)
(This parameter shows efficiency of first part of stroke- pulling. It must be usually slightly slower then speed of the next phase- pushing)
Hands pulling slip forward -backward 0,50 – 0.10 (m)
(This parameter indicate economical side of that arms pull and quality of feeling of water during first part of stroke. Then more positive then better, not negative slip backward)

Requirements for self control:
The position of shoulder at the beginning of the pull must be relatively high

The timing of catch action must be simultaneously with opposite side leg kick

The action of arm at the beginning of pull must be with good catch forward , with high elbow position

The action of leg kick during the pull must be relatively soft kick or cross-over actions,

Hand slip during pull must be positive, gliding forward, let body move on your pull, stretching elbow forward

Position of arm at the middle of stroke must be vertical, elbow and hand on shoulder line, with enough flexion from elbow joint.

2. ARMS PUSH & RECOVERY PHASE

AIM of movements Try to reach maximum forward speed !

Limiting positions beginning: at the start of arm push
ending: at the end of arm push

Parameters:
Forward speed during arm push & another recovery : 1.8 – 2.3 (m/sec)
(This parameter shows efficiency of second part of stroke- pushing. It must be usually slightly higher then speed of the previous phase- pulling)
Hands pushing slip backward (-0.30) – (-0.45) (m)
(If hand is slipping too much backward, then it means that arm is working relatively alone, “breaking” water with high power, not economical)

Requirements for self control:
The pushing action of arms must be with good acceleration, with correct force transfer and wrist cocked

The timing of recovering arm entry must be at the middle of the stroke
The leg kick during push must be impulsive, strong and co-ordinated with arm push impulse

The exit of arm must begin with elbow first , but not too early, after push is over
Avoid hand slip through the water, try to stick it to the water

Make recovery arm relaxed elbow forward before hand