The freestyle stroke is swum in a horizontal position with the body facing down. The body rolls from one side to the other, always turning to the side of the arm that is currently pulling in the water. The head remains in a neutral position, face down, except when breathing.

A good rule of thumb is to align your hairline with the water’s surface. A key to proper freestyle technique is to rotate your shoulders and hips together along with your strokes. You should never turn on your side completely, however. This can help with the timing of your breath.

Freestyle is different from the other strokes in that it’s performed on your stomach with your arms moving in opposition to each other and your legs moving in opposition to each other. You can swim freestyle faster than you can swim backstroke because your arms can produce more propulsion, and you face slightly less drag.

Let’s focus on the most technical aspect of freestyle swimming breaking down the stroke. There are four phases: The catch, the pull, the push and the recovery. Each requires focus and attention, but with practice, you’ll be able to swim faster and more efficiently, while reducing injury along the way.