Freestyle 101: Mastering the Basics

This course is designed to help beginner swimmers master the fundamentals of the freestyle stroke. We will guide you step-by-step through proper body positioning, breathing, kick & arm technique, and efficiency in the water. By the end of this course, participants will have the confidence and skills to swim freestyle comfortably and efficiently.

Module 1: Foundations of Freestyle

Lesson 1.1: Introduction to Freestyle

• Overview of the freestyle stroke and its benefits
• Understanding body alignment and water resistance
• Equipment needed: swim cap, goggles, and optional kickboard

Lesson 1.2: Body Position and Balance

• Floating and maintaining a streamlined position
• Finding balance and reducing drag in the water
• Practice drills: floating on your front and back

Lesson 1.3: Breathing Techniques

• Proper breathing patterns for freestyle swimming
• Drills for side breathing and bilateral breathing
• Overcoming common breathing mistakes

Module 2: Mastering the Freestyle Arm Stroke

Lesson 2.1: Arm Movement Basics

• Breakdown of the arm stroke: entry, pull, and recovery
• Common mistakes and how to avoid them
• Practice drills: single arm stroke and catch-up drill

Lesson 2.2: Perfecting the Arm Stroke

• Timing and rhythm of the arm pull
• Generating power through proper technique
• Practice drills: sculling and fingertip drag

Module 3: Building a Strong Kick

Lesson 3.1: Introduction to Kicking

• Proper kicking technique and ankle flexibility
• Maintaining balance and reducing splash
• Practice drills: flutter kick and vertical kicking

Lesson 3.2: Integrating the Kick with Arm Stroke

• Coordinating arm and leg movements
• Finding the right kick tempo for efficient swimming
• Practice drills: kicking with and without a kickboard

Module 4: Putting It All Together

Lesson 4.1: Combining Breathing, Kicking, and Arm Stroke

• Swimming freestyle with all elements combined
• Tips for smooth transitions and consistent breathing
• Practice drills: full stroke with focus on breathing and timing

Lesson 4.2: Building Endurance

• Pacing strategies and distance swimming
• Incorporating turns and push-offs
• Practice drills: increasing lap count and interval training

Lesson 4.3: Course Recap and Final Swim Assessment

• Reviewing progress and refining technique
• Final assessment: swimming freestyle for 100 meters
• Tips for continued improvement and advanced training recommendations