Swimming Techniques: Freestyle

Every summer since elementary school, I try to swim whenever possible. The only place I can afford to go is the NYC Parks and Recreation public pools. From the Hamilton Fish pool on E.Houston to Carmine pool in the village and the Astoria pool to the Staten Island pool, I swam them all despite the nasty hairs and bandages floating in them. Thanks to those underwater camera angles during the Olympic swimming events, I somehow manage to teach myself how to swim in those murky and mysterious water. Now, I only swim in hotel pools.

This week however was Splash Week at the YMCA on 14th street. They teach anyone who wants to learn how to swim for free. I wanted to swim, but wasn't entirely excited about going when the week came, but I'm so glad I went. Although I knew how to "swim", my techniques were all wrong. Ever wonder how those swimmers make swimming looks so easy? Or why no matter how fast or hard you stroke you're still slower than the person walking in the pool? Here are the 7 basic, but highly critical techniques to become an effective swimmer I learn this week. Needless to say, its not really the number of strokes, but the techniques that counts.

1. Reach. While you extend your arm in front of your head right before you pull the water, make sure you EXTEND your arm and straight your elbow to obtain the full stretch. At that point, make sure you extend another 6 inches from your shoulder and reach further and reach for something. This will maximize each and every of your stroke.

2. Glide. While reach for that few extra inches, you're actually gliding in the water. This will help you move through the water and take advantage of your stroke without causing friction and negate your stroke. At the same time, you also take not wasting energy. This position is short lived, but effective. While gliding, the shoulder that is doing the reach should almost be pointing down at the bottom of the pool and the other shoulder almost be pointing towards the ceiling.

3. Pull. The pull is the most important part of the stroke. It is done with your palm, not arm. Its what you depend on to cover the maximum distance while pulling your body through the water. To maximize the pull, you need to pull the full distance from the reach position to the side of your thigh. Do not bring your arm back up when it only reach your waist. Instead, pull in a curve, not in a straight line. Pull from the reach position to near your belly button and back out towards your thigh. Using both hands, this will create a shape of an hourglass. Your hand should not be way underneath the water, but as close to your body as possible. Your arm and elbow should be above water.

4. Kick. Do NOT bend your knees. You legs should be fluttering while pointing your toe pointing behind you. Don't stiffen your knees or ankles either. You will notice your hip is actually doing the kicking. Your legs should be moving like a scissor and your body rotate side to side. Although kick is only 10% of swimming, it is critical for breathing and cause you a split second win. It is needed for the starting kick off and finish.

5. Head and Shoulders. Your head dictates the direction of your body. Don't let it be a dead weight by looking down at the bottom of the pool. You should not be looking straight ahead either. These position will cause too much friction. For maximum result, your head should be in the 45 degree angle where half way forward and half way down. Your headline should be skimming the surface of the water and forehead below the water. Your arms and legs should be shoulder length apart while kicking and stroking. This will prevent you body to drift from side to side.

6. Breathing. While reaching with your right hand and your right shoulder almost pointing to the bottom of the pool, face to the left side 90 degree. No more. One of your eye will be above water and one below. Inhale through your mouth only. Exhale through your nose underwater. This will prevent water from going up your nose. It is okay to breath on both side, bilaterally. There is no disadvantages oppose to someone who only breath on one side. The natural time to inhale is right when your hand is out of the water and over your head. Do not lift ur head out of the water to breath. your mouth should only be skimming the surface of the water. If you're like me where my upper body starts to sink during the reach and lifting of the hand, concentrate on the kick. Kick harder as that will push your body and make up for the "missing" pull.

7. Start and Finish. When kicking off the wall, you need to streamline by using your arms to create a slim "A" behind your head with palm to the back of the other. Power flutter through, but under the water, not skimming the surface. Avoid white splashing. This will consume a lot of energy so take a huge deep breath. When you're about to slow down, start to surface and begin the pull. For the finish, instead of taking the last half or 3/4 stroke, glide or streamline to the finish with a big kick and deep reach. The indicator is perpendicular marker under each lane.


Now go out and practice. It is not easy doing them all simultaneously, so remember to use the kick board and the noodle.