Freestyle swimming — also known as the front crawl — is the fastest and most efficient stroke in the water. Whether you’re swimming for fun, fitness, or safety, learning proper freestyle technique helps you move through water smoothly and confidently.
In this complete guide from the instructors at Florida Swim Center, we’ll walk you through 15 step-by-step techniques that cover everything from breathing and kicking to stroke timing and body rotation.
By the end, you’ll not only understand how to swim freestyle, but you’ll also be ready to apply drills, avoid mistakes, and feel confident in the water — even as a total beginner.
✅ This guide includes real swimming tips, not fluff. Every step solves a problem new swimmers face.
🥽 Who Is This Guide For?
- Absolute beginners learning to swim freestyle
- Adults or kids starting swim lessons in Sunny Isles Beach or nearby
- Anyone interested in improving their freestyle stroke technique
- Swimmers wanting to build confidence, speed, and proper breathing
📍 Why Learn Freestyle at Florida Swim Center?
- Year-round pool access in Sunny Isles Beach
- Classes for all ages: toddlers, kids, adults, seniors
- One-on-one coaching and video stroke analysis available
- Small class sizes and personalized instruction
- Coaches certified in water safety and advanced swim technique
🧭 The 15 Freestyle Steps Every Beginner Should Master
Let’s dive right in.
✅ Step 1: Get Comfortable in the Water
Before focusing on technique, take time to feel safe and buoyant. Float on your back, blow bubbles, submerge your face, and practice exhaling underwater.
🔑 Confidence in water = smoother progress with technique.
✅ Step 2: Achieve a Streamlined Body Position
Your goal is to stay horizontal, face-down, and as straight as possible. Keep your body flat and near the surface to reduce drag.
- Eyes should face downward
- Hips stay high
- Core engaged
✅ Step 3: Set the Correct Head Position
Keep your head still and in line with your spine.
- Look slightly forward and down
- Water should hit around the top of your head or goggles
- Avoid lifting your head to look ahead — this drops your hips
🧠 Your body follows your head. A neutral head = better balance in the water.
✅ Step 4: Learn Freestyle Breathing Basics
Breathe to the side, not by lifting your head. Start with bilateral breathing (every 3 strokes) or every 2 if you’re winded.
- Keep one eye in the water, one out
- Use rotation, not neck strain
- Exhale slowly underwater (blow bubbles!)
✅ Step 5: Start the Stroke With Clean Arm Entry
Arm enters the water fingertips first, just wider than shoulder-width.
- Avoid splashing
- Enter at an angle (like slicing the water)
- Fully extend before beginning the pull
“Want to know how effective swimming is for fitness? Check out how many calories swimming burns depending on your stroke and intensity.”
✅ Step 6: Master the Catch Phase
This is when your hand “grabs” the water at the beginning of the stroke.
- Keep elbow high
- Feel pressure against your palm
- Begin pulling without pushing down
🏊 This is called “getting a feel for the water.”
✅ Step 7: Pull With an Early Vertical Forearm (EVF)
Bend your elbow and pull your forearm straight back like a paddle.
- Palm faces the feet
- Elbow stays above hand
- Pull under your body, not outside it
This increases propulsion and protects your shoulders.
✅ Step 8: Push Through the Backsweep
After the pull, finish your stroke by pushing water past your thigh.
- Keep pressure on the water
- Extend your arm behind you
- Build speed through the push
💡 This is your strongest phase — don’t rush it.
✅ Step 9: Perform a Smooth Recovery Above Water
Lift your arm relaxed with a high elbow.
- Keep your fingers near the water
- Swing your arm forward like a pendulum
- No stiff arms or overreaching
✅ Step 10: Use a Compact Flutter Kick
Kick from your hips, not your knees. Think small, fast movements just beneath the surface.
- Legs stay mostly straight
- Toes pointed
- Keep feet underwater (no splashing)
✅ Step 11: Coordinate Your Kick With Your Stroke
Begin with a two-beat kick (one kick per arm pull). Progress to a six-beat kick as you gain stamina.
- Sync your kick rhythm with arm strokes
- Helps maintain body position
- Adds propulsion without overexertion
✅ Step 12: Rotate From Your Core
Rotation helps you breathe, reach, and pull efficiently.
- Rotate your body, not just your arms
- Initiate from the hips and torso, not shoulders
- Keep head still during rotation
🔁 Think: roll, pull, breathe — not twist, jerk, or lift.
✅ Step 13: Practice Controlled Breathing Patterns
Don’t hold your breath — exhale slowly while your face is in the water.
- Inhale quickly during rotation
- Exhale completely before the next breath
- Use breathing drills to find your rhythm
✅ Step 14: Apply Beginner Freestyle Drills
Use these drills to build muscle memory:
| Drill Name | Purpose |
|---|---|
| Catch-Up Drill | Improves timing & full extension |
| Side Kick Drill | Teaches rotation & balance |
| One-Arm Freestyle | Focuses on pull and body alignment |
| Bubble Blowing | Builds relaxed breathing technique |
| Kickboard Kicks | Strengthens flutter kick mechanics |
✅ Step 15: Build Your First Freestyle Workout
Start with short, structured sets focused on technique, not speed.
Sample Beginner Workout:
- 4x25m freestyle with rest
- 4x25m kicking with board
- 4x25m one-arm drill
- 2x50m freestyle focusing on breathing rhythm
🎯 Keep workouts short, focused, and consistent. Quality > quantity.
🧠 Common Beginner Mistakes (And How to Avoid Them)
❌ Lifting head too much when breathing
❌ Kicking from knees instead of hips
❌ Straight-arm pulling
❌ Holding your breath
❌ Over-rotating your body
✅ Fix: Practice one skill at a time. Use drills and slow down.
📍 Want to Learn Freestyle the Right Way in Sunny Isles Beach?
At Florida Swim Center, we specialize in beginner-friendly instruction for:
- Kids & youth swim safety
- Adult swim lessons (including late beginners)
- Private & small group classes
- Stroke refinement clinics
Our certified coaches will help you swim freestyle confidently — whether you’re preparing for vacation, fitness, or learning as an adult.
📞 Call or Text: +1 786-210-7736
📍 Visit us: 18090 Collins Ave T#14, Sunny Isles Beach, FL 33160
🌐 Book online: Contact FloridaSwimCenter
💬 Frequently Asked Questions (FAQs)
How long does it take to learn freestyle swimming?
With consistent lessons and practice, most beginners see progress within 3–4 weeks.
Is freestyle the best stroke for beginners?
Yes! It’s efficient, easy to learn, and builds strong swim fundamentals.
How do I stop getting tired while swimming?
Focus on proper breathing, body position, and start with shorter sets.
Can adults learn freestyle swimming?
Absolutely. Many of our students are adult beginners — it’s never too late to learn.
🏁 Final Word
Learning how to swim freestyle isn’t just about technique — it’s about confidence, consistency, and expert guidance. These 15 steps will help you build a strong foundation, and the team at Florida Swim Center is here to help you succeed in the pool.
💦 Want to get started?
👉 Book your first class or ask us a question at FloridaSwimCenter.com