Learn to Swim Freestyle | Freestyle Arms
- poolschoolswim
- Apr 10
- 3 min read
Freestyle, or front crawl, is the fastest swimming style and features an alternating arm movement paired with a flutter kick. Once you've masters the freestyle kick and practiced blowing bubbles, it's time to add in the arms!
What You'll Need: (1) aquatic fitness bar or kickboard and (1) pair of goggles
Key Components of Freestyle Arms
To swim freestyle effectively, you need to understand how to move your arms properly. The freestyle arm technique breaks down into three main phases: entry, pull, and recovery.
Entry: Your hand should enter the water in line with your shoulder and fingers first. Keep your elbow slightly higher than your hand during this phase to maintain an efficient position. A precise entry helps avoid unnecessary drag.
Pull: After entering the water, pull back with your hand and forearm, keeping your elbow high. This action generates most of your propulsion. Focus on making this stroke powerful and deep for maximized efficiency. Studies suggest a high elbow position during the pull can increase speed by as much as 15%.
Recovery: As your hand exits the water, return your arm smoothly and relaxed. Keep your elbow high, leading with your fingers back to the entry position to minimize drag.
Learn to Swim Freestyle | Freestyle Arms
Practicing Freestyle Arms
Below we've outlined a series of steps to teach your child the proper freestyle arms with the correct breathing technique. As always, do a skills check halfway through to ensure your child is ready to move on to the next skill!
1) STANDING ARMS
Have your swimmer stand an arm’s length away from a wall, with their feet still able to touch the ground. If your swimmer is unable to stand with their head comfortably above the water, you may have to hold them.
To set the scene, we’re no longer in a pool – we’re going apple picking 🍎 !! Tell you child to picture beautiful apple trees 🌳 all around them with an empty basket by their side 🧺
While one arms stays put on the wall, the other arm picks an apple from the tree (the wall) and drop it in an invisible basket, which is down and back by their side (see image below).
The motion should be smooth, almost like drawing a circle. However unlike a circle, we want their arms reaching as far forward, then as far backwards as possible.
2) BARBELL ARMS (aka - fitness bar)
It’s time to grab our aquatic fitness bars! If you don’t have one, you can also use a kick board or a pool noodle for this activity.
Have your swimmer hold onto the barbell with both hands, with arms straight. Just like on the wall, instruct them to take an arm stroke - one at a time.
As a reminder, arms start straight (pick and apple), move arm straight back, down to the hip (put it in a basket), and then return to straight holding onto the bar.
Alternate between arms only starting once the arm in motion returns to the bar.
Encourage them to keep kicking all the while!
Work your way from supporting their bellies to them being able to stay horizontal unsupported. As a reminder, this is done by keeping a steady kick with splashing!
i) Coaches Note: This skill may take time to develop as they are moving two parts of their body at once. You can start by supporting their bellies as you go – with the goal of the swimmer being able to move their arms and legs at the same time, staying horizontal in the water. Feel free to move around the pool, getting them comfortable with the feeling that their pull and kick will ultimately move them through the water.
For more information and step-by-step guides on learning to swim freestyle, check out our children's book: Pool School: Learn to Swim Freestyle!
Final Thoughts:
Mastering the freestyle stroke and developing your freestyle arms can transform your swimming experience. It’s all about technique, consistent practice, and patience. As you work on these tips, you will swim with newfound confidence and speed. So, gear up, hit the pool, and embrace your journey to becoming a better swimmer!
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