How to swim freestyle

For beginners who want a steady front-crawl stroke that lets them cover pool lengths with less drag.

IJR · Sep 26, 2026 · 2 min read

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Every freestyle stroke stays efficient when your body holds a long line near the surface and rotates as one piece from the hips. That position lets each kick and pull send you farther forward.

You'll need chest-deep pool water, a snug swimsuit, and goggles sealed flat to your face.

1: PUSH off the wall into a streamline glide: arms locked overhead, hands stacked, head tucked between your biceps. — **1: PUSH** off the wall into a streamline glide: arms locked overhead, hands stacked, head tucked between your biceps.

Hold the glide until speed drops. You know the line is right when hips stay near the surface for at least eight feet. If the legs sink sooner, press the chest down one inch and point the toes harder.

2: KICK from the hips with loose ankles and pointed toes in a narrow flutter no deeper than twelve inches. — **2: KICK** from the hips with loose ankles and pointed toes in a narrow flutter no deeper than twelve inches.

Keep the splash small. The kick drives you when the body inches forward with arms still locked in streamline. If the knees punch the surface, shorten the range and start each beat from the core.

3: EXTEND one arm straight forward just under the surface while the other rests at your side. — **3: EXTEND** one arm straight forward just under the surface while the other rests at your side.

Fingers slice in first with the thumb angled slightly down. The reach is clean when the arm stretches full length without crossing the body’s center line. If the elbow collapses, keep the upper arm higher and spear the hand ahead.

4: PULL the extended arm back under the body past the hip while the torso rotates toward that same side. — **4: PULL** the extended arm back under the body past the hip while the torso rotates toward that same side.

Keep the elbow high in the first half of the stroke. Pressure on the forearm tells you the catch is solid and the hand finishes beside the thigh. If the arm sweeps wide, guide the hand under the torso and speed up through the final third.

5: ROLL the head with the body so the mouth clears just above water on the pulling side. — **5: ROLL** the head with the body so the mouth clears just above water on the pulling side.

Leave one eye in the water. A quick sip of air arrives when the roll matches the end of the pull. If water rushes in, tip the ear closer to the shoulder and keep the chin near the surface.

6: RECOVER the spent arm forward above water with a high bent elbow and relaxed hand until fingers enter ahead again. — **6: RECOVER** the spent arm forward above water with a high bent elbow and relaxed hand until fingers enter ahead again.

The elbow leads; the hand trails loose. Entry is quiet when the fingertips touch first in front of the shoulder. If the arm swings out wide, lift the elbow higher and keep the hand closer to the body line.

The most common mistake

Beginners lift the head straight up to breathe and the hips drop. Roll the whole body instead and keep one goggle in the water.

Pro tip

Count a steady six flutter kicks for every full arm cycle while you swim short easy lengths.

Say it every time

Long line, small kick, pull then roll for air.

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The most common mistake

Pro tip

Say it every time

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