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, arm and leg coordination, rhythm, and breathing techniques. 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