Reach and Pull: Proper Freestyle Technique

Many new triathletes find swimming to be either the most challenging or the most intimidating leg of the race, but it doesn't have to be. Swimming is all about technique. In order to maximize efficiency and economy in the water good technique is a must. If you are new to competitive swimming forget speed and instead focus on the following:


The five elements of proper freestyle technique

1. Body Position. The optimal body position is to float high in the water, as this minimizes drag. Beginners tend to allow their hips and legs to sink. To avoid this error, concentrate on pushing your chest toward the bottom of the pool. This will naturally cause your hips and legs to rise.
2. Rotation. By rotating your body from side to side with each stroke, you can slice through the water with less drag. As you extend your leading arm ahead of you, rotate your body from the hips about 60 degrees toward the opposite side (as though you're plucking an item off a high shelf). Keep your neck and head neutral.
3. Arm Cycle. Your leading hand should enter the water about a foot in front of your shoulder. Once you've reached full extension with your leading arm, rotate your shoulder and elbow so that your hand and forearm form a single "paddle" that pulls back toward your feet. Your hand should exit the water next to your upper thigh. Your arms are always at opposite points of the arm cycle, so when one hand is entering the water, the other is leaving it.
4. Kick. Kicking too hard creates more drag than it does propulsion, so swim with a tight, "flicking" kick that uses minimal energy. "Imagine you're kicking a soccer ball gently with the top of your foot," says Roch Frey, who coaches triathletes through multisports.com. Kick twice with each leg for each stroke.
5. Breathing. Turn your head to the side and inhale when your leading arm hits full extension, then turn your head toward the bottom of the pool and exhale. Inhale on one side every second or fourth stroke, or on alternating sides every third stroke.

Still in the dark? Check out this three minute video:



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I also recommend enrolling in an open water swim clinic before the race, even if you are a strong swimmer. I did one before my first triathlon because I was nervous about swimming in the ocean and it made me much more confident in my abilities, plus it was great practice. Here is a link to the official PCT clinic (the one I took).