Focus on three key principles for your upper body—and quickly master the basics of freestyle swimming!

•4 min read
Focus on three key principles for your upper body—and quickly master the basics of freestyle swimming!
A reader commented that many of my articles contain too many swimming-specific terms—like "catching the water" and "high elbows"—which can be completely confusing for beginners. To address this, I’ve taken some time today to write a simple, easy-to-understand introductory guide specifically tailored for newcomers. I hope it’ll be a helpful resource for those learning to swim on their own. For beginners, there’s no need to obsess over exercises like using a kickboard to practice kicking. Instead, once you’ve mastered floating and balancing, simply flick your feet downward when you start feeling yourself sink—remember, it’s not about kicking your calves, but rather gently swinging your footpads outward. This simple technique usually solves the common issue of sinking during the early stages of freestyle swimming. After mastering this, focus next on perfecting your upper-body movements by practicing them thoroughly first. With consistent effort following these three key principles, you’ll quickly get the hang of freestyle—and soon enough, you’ll notice noticeable improvements in your swimming efficiency and speed!

Principle One: Head Stability
Relax your head—but don’t just relax; true relaxation here involves two key requirements. First, your head must never lift upward, whether you’re lying flat or during the breathing phase. If needed, gently rest your head on the shoulder of your forward-reaching arm to help maintain that relaxed position. Second, keep your head aligned with the direction of your forward motion, ensuring a continuous, fluid connection from head through your back and down to your hips. As you turn your body to one side, imagine maintaining the straightness and stability of your body’s central axis.
While swimming, keep your eyes focused on the bottom of the pool—but you don’t need to deliberately tuck your chin.
Principle Two: Enter the water cleanly and smoothly.
When first learning freestyle, the entry of your arm into the water is crucial—it directly influences the subsequent pull phase. Imagine the water surface as a clock face: if the horizontal plane represents the 3 o'clock position, your hand should enter at around 4 o'clock. For beginners, it’s best to aim for at least the 4 o'clock position—or even slightly toward 5 o'clock—before gradually adjusting to the more efficient 3 o'clock entry as your swimming technique improves. This approach offers two clear benefits: First, it prevents the arm from initiating the downward push just after completing the horizontal forward reach, which can disrupt the smooth transition into the pull phase. Second, entering the water toward the 5 o'clock direction helps beginners immediately feel how the shoulder joint naturally pulls downward, triggering a coordinated body rotation. Additionally, avoid fully extending your arm before entry—this often leads to unnecessary splashing. Instead, keep your elbow high as your forearm enters the water, allowing it to relax completely without tension. Let your palm guide the motion, ensuring that your forearm, elbow, and upper arm follow in a natural, angled sequence as they glide smoothly into the water. There’s no need to exert force; simply maintain awareness of keeping your arm aligned in a straight line throughout the process.

Principle 3: Reach forward and patiently wait for the paddler.
The extended arm acts like the prow of a boat—steady and unwavering, neither swaying left or right nor tilting up or down. It must remain stable until the opposite arm completes its stroke and has already moved overhead, poised to enter the water. Only then can the extended arm take over, initiating its own propulsion phase. Simply put, the forward arm patiently waits for the stroking arm to enter the water, ensuring that there’s always an efficient "prow" cutting through the water. Importantly, as the forward arm transitions into its next phase, it should maintain a lead with the elbow while engaging the forearm powerfully—never relying on the palm. The forearm leads the movement, with the stroke itself starting from the "top elbow." This top-elbow position naturally encourages the forearm to rotate inward, helping to keep both the forearm and upper arm in a stable, aligned relationship—enhancing overall efficiency and maximizing the effectiveness of each stroke.
The principles outlined above are intended specifically for beginner freestyle swimmers during practice. Once the arms extend horizontally forward without causing the legs to sink, the entry angle can safely be adjusted to a horizontal position. After the arm muscles become accustomed to the paddling motion, swimmers can then focus on refining their catch-and-acceleration techniques, practicing near-body push-offs with controlled speed. As the forward-reaching arm movement effectively engages the shoulder joint, helping the body roll smoothly to the side, swimmers will naturally begin to feel the power generated by efficient hip rotation during the kick. From there, progressing to the whip kick becomes a seamless next step. This learning curve ensures a gradual, steady improvement, gently guiding beginners past the initial hurdles and into full-fledged mastery of the stroke.


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