Module 9 - Freestyle

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MODULE IX: Swimming

Lesson 1: Freestyle
Introduction
Freestyle, often called the “crawl,” is the most flexible in its rules, and it is typically the
fastest stroke. The only rules are that the swimmer may not push off the bottom of the pool or
pull on the lane line, and must touch the far wall with some part of their body. Otherwise,
swimmers may use any type of stroke. Freestyle has swum face-down with alternating arm
strokes; side-breathing; and rapid, alternating up-and-down kicks. Freestyle races begin with
swimmers doing forward-facing dives from either a starting block or the side of the pool. In
multi-lap races, swimmers can do either an open turn or a flip turn. When doing a flip turn, the
swimmer does not touch the wall with his/her hand. Instead, the swimmer’s feet touch the wall.
At the finish, freestyle swimmers touch with one hand.
Freestyle is a category of swimming competition, defined by the rules of the International

Swimming Federation (FINA), in which competitors are subject to a few limited restrictions on
their swimming stroke. Freestyle races are the most common of all swimming competitions, with
distances beginning with 50 meters (50 yards) and reaching 1500 meters (1650 yards), also
known as the mile. The term 'freestyle stroke' is sometimes used as a synonym for 'front crawl',
as front crawl is the fastest swimming stroke. It is now the most common stroke used in freestyle
competitions.
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
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Objectives
At the end of the lesson, you shall have been able to:
1. Define the history of the freestyle Olympic competition.
2. Identify the execution of freestyle in the swimming competition.
3. Analyze the rules and regulations of the freestyle and the meter to perform in the pool.
4. Summarize the freestyle swimming technique and for the leg’s execution, arm action, and
down sweep.
Pretest
Multiple Choice: Each item is provided with four choices. Write the letter of your answer on
the blank, before each number.
________1. It's the fastest of the four primary strokes, using a combination of alternating arm
strokes and leg flutter-kicks to achieve a superior level of speed.
A. Back float
B. Backstroke
C. Butterfly
D. Freestyle
________2. Who was the first athlete to win an Olympic medal?
A. Alfred Perez
B. Angelo Pascual
C. James B. Connolly
D. Philip Salvador

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________3. who is the best swimmer used freestyle in Olympics

A. Anthony Magbanua
B. Michael Pascual
C. Michael Tolentino
D. Ranomi Kromowidjojo
________4. Who is the best swimmer in the Olympics?
A. Alfred Salvador
B. Mark Spitz
C. Michael Phelps
D. Ryan Lotche
________5. Who is the fastest freestyle swimmer in the world?

A. Angelo Deguztan
B. Cesar Cielo
C. Mark Spitz
D. Michael Phelps
Reading
Freestyle swimming implies the use of legs and arms for competitive swimming, except
in the case of the individual medley or medley relay events. The front crawl is most commonly
chosen by swimmers, as this provides the greatest speed. During a race, the competitor circles
the arms forward in alternation, kicking the feet up and down (flutter kick). Individual freestyle

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events can also be swum using one of the officially regulated strokes (breaststroke, butterfly, or
backstroke).
For the freestyle part of medley swimming competitions, however, one cannot use
breaststroke, butterfly, or backstroke. The front crawl is based on the Trudgen that was improved
by Richmond Cavill from Sydney, Australia. Cavill developed the stroke by observing a young
boy from the Solomon Islands, Alick Wickham. Cavill and his brothers spread the Australian
crawl to England, New Zealand and America, creating the freestyle used worldwide today.
During the Olympic Games, the front crawl has swum almost exclusively during
freestyle. Some of the few rules state that swimmers must touch the end of the pool during each
length and cannot push off the bottom, hang on the wall, or pull on the lane lines during the race.
However other than this any form or variation of strokes is considered legal with the race. As
with all competitive events, false starts can lead to disqualification of the swimmer.

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What is Freestyle Swimming?

There are well over a dozen different swimming styles, but the most popular and widely
used is freestyle. It's the fastest of the four primary strokes, using a combination of alternating
arm strokes and leg flutter-kicks to achieve a superior level of speed.
Technically, freestyle refers to a style of swimming in which the swimmer has the
freedom to choose his or her stroke (hence the name, freestyle). The International Swimming
Federation (FINA) doesn't restrict swimmers from using a particular stroke. This level of
freedom is one of the many reasons why so many amateur and seasoned swimmers prefer
freestyle over other types of swimming.
While freestyle allows swimmers to choose their stroke, the most commonly used stroke
is the front crawl. The front crawl is performed by keeping the face down while making
alternating arm movements to create a rolling motion for a more natural recovery. Throughout
the front crawl, the swimmer flutter-kicks his or her legs for additional speed.

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During freestyle Olympic competitions, nearly every swimmer uses the front crawl.
Swimmers begin with both arms stretched forward and their legs stretched to the back. The arm
movement of the front crawl is broken down into four separate parts: down-sweep, in-sweep, up-
sweep, and recovery. These four parts are essentially what makes a full stroke.
You might be surprised to learn that the use of the front crawl dates back thousands of
years, all the way to the ancient Egyptians of 2000 BCE. It wasn't until the mid 19th century,
however, when the style edged its way into the U.S.
There are some general rules swimmers must follow when competing in a freestyle swim.
For instance, swimmers must touch the wall at every turn, and they must also keep at least some
part of their body about water at all times (except for the first 15 meters and when making turns).
Competitive swimming organizers added the latter rule to prevent unfair advantages from
swimmers staying under-water.
One of the most common mistakes new swimmers make in freestyle is not relaxing their
arms during recovery. This creates additional drag, which ultimately slows down the swimmers.
Keeping the body loose and relaxed is crucial to maintaining speed in freestyle swim.
Some of the most common freestyle swimming competitions include the following:
50 meter
100 meter
200 meter
400 meter
800 meter
1500 meter
4×50-meter freestyle relay

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Rules and regulation

Freestyle means "any style" for individual swims and any style but breaststroke, butterfly,
or backstroke for both the individual medley and medley relay competitions. The wall has to be
touched at every turn and upon completion. Some part of the swimmer must be above water at
any time, except for the first 15 meters after the start and every turn. This rule was introduced
(see History of swimming) to prevent swimmers from using the faster underwater swimming,
such as the fish kick, to their advantage, or even swimming entire laps underwater. The exact
FINA rules are:
Freestyle means that in an event so designated the swimmer may swim any style, except
that in individual medley or medley relay events, freestyle means any style other than
backstroke, breaststroke, or butterfly Some part of the swimmer must touch the wall upon
completion of each length and at the finish, Some part of the swimmer must break the surface of
the water throughout the race, except it shall be permissible for the swimmer to be completely
submerged during the turn and for a distance of not more than 15 meters after the start and each
turn. By that point, the head must have broken the surface.
Competitions
Men's 100 m freestyle at the 2006 Euros. There are nine competitions used in freestyle
swimming, both using either a long course (50 meters) or a short course (25 meters) pool. The
United States also employs short course yards (25-yard pool). In the United States, it is common
for swimmers to compete in a 25-yard pool during the Fall, Winter, and Spring, and then switch
over to a 50-meter pool format during the Summer.
50 m freestyle (50 yards for short course yards)

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4×50 m freestyle relay (4 x 50 yards for short course yards)
4 × 100 m freestyle relay (4 x 100 yards for short course yards)
4 × 200 m freestyle relay (4 x 200 yards for short course yards)
Young swimmers (typically 8 years old and younger) have the option to swim a 25 yard/meter
freestyle event.
Freestyle is also part of the medley over the following distances:

100 m individual medley (short 25 m pool only)
200 m individual medley (200-yard individual medley in short course yards)
400 m individual medley (400 yards individual medley in short course yards)
4 × 100 m medley relay (4 x 100-yard medley relay in short course yards)
4 × 200 m medley relay (4 x 200-yard medley relay in short course yards)
In the long-distance races of the 800-meter (1,000 yards) and 1500-meter (1650 yards),
some meets hosted by FINA (including the Olympics) only have the 800-meter (1,000 yards)
distance for women and the 1500-meter (1650 yards) distance for men. However, FINA does
keep records in the 1500-meter (1650 yards) distance for women and the 800-meter (1,000
yards) distance for men, and the FINA World Championships, as well as many other meets, have
both distances for both genders.
Freestyle swimming technique

The streamlined power and lack of resistance make freestyle swimming technique a very
fast swimming stroke. It also does not have a specific competitive event it is swum under

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freestyle and is used up to 1500 meters. Front crawl is used in competitive swimming more than
any other stroke.
In front crawl, the swimmer is in what is called a prone position which means almost
horizontal in the water. This is a streamlined position. The arms and legs are alternating and
continuous. The arms will recover over the water and the legs kicking in an almost vertical plane.
The body does roll a little on its longitudinal axis and the head turns to the side to breathe. The
hands follow a series of sculling type actions the accelerate in the water as they sweep
downwards, inwards, and finally upwards in the water.
Freestyle swimming technique/ Legs in more detail.

The leg is extended as well as straight with the foot in a stretched (plantar flexed)
position. The power from the leg kick rise comes from the thighs the knee flexes slightly. The
foot is then allowed to rise ready for the downbeat. The movement of the legs is in the vertical
plane although some lateral kicking might result from rotation of the body in the longitudinal
axis. The downbeat is powered from ht hips once the leg has moved about 30cms the foot starts
to whip downwards until the leg is fully extended. The foot is in angled position toes touching.
Freestyle swimming technique/ timing

There are three main types of timing for the front crawl. These are 2 beat, 4 beat, and 6
beat leg actions. The two-beat pattern consists of one kick per arms stroke. The six-beat leg
action is most common and consists of one downbeat per sweep on each arm stroke thus giving
six-leg beats to a complete cycle of arms. The four-beat kick has two different varieties. The first
is a classic six-beat pattern being executed by one leg and the other has a two-beat timing. The
second variation form based upon the six-beat pattern with a pause of the legs upon the upsweep
of each arm stroke.

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The leg action does not contribute to the propulsion any more than 5-10 percent. The legs
keep you in a straight line preventing your legs from moving side to side in snake fashion (lateral
deviation). But this can also be caused by an incorrect arm which will be discussed further on in
my page.
Freestyle swimming technique/ arm action (entry)
When the arms enter the water, it is slightly flexed at the elbow and the hand slides into
the water initially with the thumb and first finger with the palm facing outwards and angled at
about 35 degrees. The entry position is in front of the head midway between the shoulder and the
head. Once the hand has entered the water the wrist and elbow follow with the elbow remaining
Freestyle swimming technique/ Downsweep

From the entry position, the hand then moves forward, remaining close to the surface of
the water. When the arm is near full extension the hand's sculls outwards and catches the water.
From this position the hand sweeps downwards with the elbow beginning to flex, thus ensuring
that the hand keeps traveling in a downward direction. The elbow is kept high throughout the
down sweep as the hand starts to accelerate.
Freestyle swimming technique/ In sweep

As the down sweep nears completion the elbow begins to increase inflection and the pitch
of the hand turns inward. The flexion continues throughout the in sweep until it reaches 90
degrees. The acceleration of the hand continues to increase throughout this phase.
Freestyle swimming technique/ Upsweep

The upsweep is the last of the underwater phase of the arm pull. From the in the sweep,
the hand pitch adjusts again to a backward and outward position. The fingers point to the bottom

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of the pool until the final stages of the upsweep. When the hand passes the hip the wrist rotates,
the palm turns inward and releases the water. This places the little finger close to the surface in
preparation for the exit and recovery. The arm at this point is close to full extension.
Freestyle swimming technique/ Recovery

The elbow leads the recovery phase and is followed by the hand leaving the water, the
little finger first. The move forward close to the head in a relaxed position. The elbow remains
flexed and higher than the hand throughout the recovery. The arm starts to extend forwards
slightly in preparation for entry.
Freestyle swimming technique/ breathing

A breath may be taken any side of the body but it should not disturb the rhythm of your
stroke. The head should turn in synchronization with the natural body roll of the stroke. You
should not be tempted to lift your head to breathe out of the water. For the timing of the breath,
the head rotates to breathe to the opposite of the arm that is entering the water. Once the breath
has been taken it is turned back into a central position facing down and slightly forward. Then
the swimmer should then be blown out (trickle) breathing. The pattern of breaths to arm stroke
varies depending on breaths per stroke you are swimming. This can be from 1 breath to 2, 4, or 6
strokes (conventional unilateral breathing pattern) or bilateral pattern of one breath to 3, 5, 7, etc.
It depends on what breathing pattern you are swimming to how hard you breathe out i.e. if you
are swimming a sprint and breathing out and in vigorous (explosive breathing).
Learning the front crawl can be quite difficult when it comes to breathing. It is a good idea to
start swimming the full stroke with the head down looking at the floor blowing out until the arms

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have been mastered without the interference of the breathing. This then can be introduced over
short distances until it becomes easier and correctly. Then try over longer distances.
Freestyle swimming technique/ Learning freestyle

This can be done from the beginning by dividing it into three stages which are a
progression leading to the desired result.
Begin with a simple doggie paddle stroke stretching and pulling one arm after another,
reaching as far as you can then pull the water behind you. Remembering to kick the legs up and
down trying not to bend the knees kicking from the hips. At this stage you would not introduce
breathing it would complicate matters because the swimmer would have to have their face
submerged in the water which needs confidence in their stroke. Once the swimmer has learned
the freestyle swimming technique then you can introduce the breathing.
The second phase of learning the freestyle swimming technique is to try to get the arms
out of the water when swimming just in front of your face. Get the arms out of the water at the
end of the propulsion phase then reaching forward to enter the water then extend the arms just
under the surface.
Once this freestyle swimming technique has been achieved the next phase is to try swimming
with the head in the water. This makes it easier to get the arms out of the water when the body is
flat on the water and is more streamlined. Make sure that the head is in line with the body. Head
looking forward and down. Keeping the shoulders at the surface and roll with the stroke as well
as the hips. Make sure that the hips stay in line with the body. By keeping the arm entry between
the head and shoulder you are keeping the legs straight. If the arm entry is too wide you will pull

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your body from side to side (lateral deviation). Also, remember that the arms are the main
propulsion for this stroke and the legs keep you streamlined and straight.
Freestyle swimming technique/ faults and solutions

If you have any kind of problems that you are looking to solve maybe this is what you
may be looking for. I will simply list the faults the cause and the solutions or corrective practices.
Head too high-caused by hips too low, think of a see-saw, fear of putting head in water,
lifting the head to breathe instead of the side -correction leg practices and confidence-building
exercises as well as breathing exercises.
Hips being too low-caused by head too high-cause lifting head to breathe, a week leg
action or a week leg action-correction practice some leg kicking exercises, practice body
position, and breathing practice.
Snake effect from the hips (lateral deviation)-hand entry possible over the centre line or
hand crossing over center line as well as possible week leg action-correction-practices of both
arm and leg action.
Lover legs breaking the surface of the water-either kicking from the knee or no knee
bend-correction practice leg kicking action.
Excessive kicking from the knee or a cycling leg action-correction leg practices.
Pulling across the center line-cause possible excess body roll could be caused by turning
head too far to breathe-practice body position as well as breathing practices.

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Hand and elbow enter the water at the same time-cause-low and straight arm recovery or
elbow dropped in recovery-correction arm practices.
Entry too wide of shoulder-cause possible lack of body roll or stiffening of the shoulders-
correction body position practices and flexibility practices.
Lifting head to breathe-cause may be having trouble getting in a breath or having

difficulty it turning head to the side to breathe-correction breathing practices.
Turning the head too far to breathe-cause pulling over the centerline or maybe having
difficulty getting breath in-correction arm and breathing practices.
Hips being too low-caused by head to high-cause lifting head to breathe, a week leg
action or a week leg action-correction practice some leg kicking exercises, practice body
position, and breathing practice.
Snake effect from the hips (lateral deviation)-hand entry possible over the centre line or
hand crossing over center line as well as possible week leg action-correction-practices of both
arm and leg action.
Lover legs breaking the surface of the water-either kicking from the knee or no knee
bend-correction practice leg kicking action
Excessive kicking from the knee or a cycling leg action-correction leg practices.

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Pulling across the center line-cause possible excess body roll could be caused by turning
head too far to breathe-practice body position as well as breathing practices.
Hand and elbow enter the water at the same time-cause-low and straight arm recovery or
elbow dropped in recovery-correction arm practices.
Entry too wide of shoulder-cause possible lack of body roll or stiffening of the shoulders-
correction body position practices and flexibility practices.
Lifting head to breathe-cause may be having trouble getting in a breath or having

difficulty it turning head to the side to breathe-correction breathing practices.
Turning the head too far to breathe-cause pulling over the centerline or maybe having
difficulty getting breath in-correction arm and breathing practices.
Self-Assessment Questions (SAQ)

Answer briefly the following questions:
1. What is the difference between crawl and freestyle swimming?
2. Why freestyle is the fastest strokes among strokes.
3. What is the purpose of freestyle strokes technique.
4. Differentiate freestyle to butterfly technique strokes.
5. How can you explain that freestyle is easiest stroke to execute in the competition.

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Summary
The only rules are that the swimmer may not push off the bottom of the pool or pull on
the lane line, and must touch the far wall with some part of their body. Freestyle is a category of
swimming competition, defined by the rules of the International Swimming Federation (FINA),
in which competitors are subject to a few limited restrictions on their swimming stroke.
Freestyle swimming implies the use of legs and arms for competitive swimming, except
in the case of the individual medley or medley relay events. Some of the few rules state that
swimmers must touch the end of the pool during each length and cannot push off the bottom,
hang on the wall, or pull on the lane lines during the race.
There are well over a dozen different swimming styles, but the most popular and widely
used is freestyle. Technically, freestyle refers to a style of swimming in which the swimmer has
the freedom to choose his or her stroke (hence the name, freestyle). This level of freedom is one
of the many reasons why so many amateur and seasoned swimmers prefer freestyle over other
types of swimming.
While freestyle allows swimmers to choose their stroke, the most commonly used stroke
is the front crawl. The exact FINA rules are: Freestyle means that in an event so designated the
swimmer may swim any style, except that in individual medley or medley relay events, freestyle
means any style other than backstroke, breaststroke, or butterfly Some part of the swimmer must
touch the wall upon completion of each length and at the finish, Some part of the swimmer must
break the surface of the water throughout the race, except it shall be permissible for the swimmer
to be completely submerged during the turn and for a distance of not more than 15 meters after
the start and each turn.

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Suggested Enrichment Activity

Discuss the steps or procedure on executing freestyle in the pool. Explain your answer.
REFERENCE
 FINA Swimming Rules 2013-2017" (PDF). www.fina.org. Federation Internationale de
Natation. Archived from the original (PDF) on 24 January 2014. Retrieved 23 January
2014.
 The 2002 Pan Pacific Swimming Championships had an 800-meter distance for men, and
1500 meter distance for women, and appear to have been conducted on this basis since
1989. The 2006 USA Swimming Summer Nationals have both events, as do the 2006
USA Swimming Summer Junior Nationals and the 2005 USMS Long Course Nationals.
 Posted by Goggles n More on 22nd Aug 2014.,
https://www.gogglesnmore.com/blog/what-is-freestyle-swimming/
 Powered BY: SBI., http://www.swimming-techniques-learn.com/freestyle-swimming-
technique.html

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Module 9 - Freestyle

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REGENCY POLYTECHNIC COLLEGE, INC.

MODULE IX: Swimming

Freestyle is a category of swimming competition, defined by the rules of the International

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

________3. who is the best swimmer used freestyle in Olympics

________5. Who is the fastest freestyle swimmer in the world?

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

DATE: DATE: DATE: DATE:

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DATE: DATE: DATE: DATE:

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What is Freestyle Swimming?

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Rules and regulation

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800 m freestyle (1000 yards for short course yards)

Freestyle is also part of the medley over the following distances:

Freestyle swimming technique

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

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Freestyle swimming technique/ Legs in more detail.

Freestyle swimming technique/ timing

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Freestyle swimming technique/ Downsweep

Freestyle swimming technique/ In sweep

Freestyle swimming technique/ Upsweep

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Freestyle swimming technique/ Recovery

Freestyle swimming technique/ breathing

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Freestyle swimming technique/ Learning freestyle

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Freestyle swimming technique/ faults and solutions

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Lifting head to breathe-cause may be having trouble getting in a breath or having

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Lifting head to breathe-cause may be having trouble getting in a breath or having

Self-Assessment Questions (SAQ)

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DATE: DATE: DATE: DATE:

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Suggested Enrichment Activity

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DATE: DATE: DATE: DATE:

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