Personal Training

Freestyle Technique by Nathalia

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In this Freedom Technique video Nathalia takes us through the Freestyle swimming technique.

FREESTYLE The body is in a prone position with the head raised slightly with the hips and legs just under the surface.

The common term for the freestyle kick is the flutter kick, as the feet appear to flutter at the surface. The legs should be relaxed, with the movement beginning at the top of the legs.

The freestyle arm action is made up of a series of components. The components are listed here:

Entry: The hand entry into the water must be smooth, with a relatively high elbow and a raised wrist, the fingers and the hand entering the water first.

Catch: The catch is made following the entry of the hand. The catch is the initial part of the pull and is performed with the wrist slightly flexed.

Pull: At the completion of the catch, the elbows have begun to flex and the hand begins a downward and outward pathway – downsweep.

Push: The push phase commences at the end of the insweep. This is approximately under the student’s chest. The hand moves backward, outward and upward. The pressure created by this action propels the body forward.

Recovery: The desire arm recovery is with a high elbow action initiated by a roll of the shoulder, with the hand passing close to the side of the body.

Watch the video and read the full technical blog

In this Freedom Technique video, Nathalia takes us through the Backstroke swimming technique.

BACKSTROKE Body Position To a large extent, the depth of the head determines the position of the body. The ears should be just under the surface, eyes looking up and the body straight and relaxed.

Leg Action: You must keep a continuous kick action. The toes should make a splash on the surface, while the knees remain below.

Arm Action: The body should not be rigid in the water but rotate smoothly from side to side to assist the entry and recovery of the hands and arms.

The entry into the water is made by little finger first. Also, immediately following the entry, the hand rotates to face slightly downward from the vertical as the elbow begins to flex and pressure is applied to the palm of the hand.

The elbow continues to flex until it is bent to approximately a 90-degree angle at the end of the pulling action. Once the shoulder is level the hand, the palm begins a downward and outward motion until the hip passes the hand.

The back of the hand of the recovery arm is uppermost as the hand leaves the water. When the recovery arm reaches the vertical position, the palm faces outward, slightly ready for a smooth re-entry with the hand entering little-finger first.

Backstroke Technique by Nathalia

Breaststroke Technique by Nathalia

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BODY POSITION Should stand with the feet beside each other and slightly apart, the knee bent to allow the shoulders to be under the water. The arms extend forward in front of the shoulders and the chin rests on the water. Following a normal breath, the face is placed into the water until approximately one-third of the head is in the water, with the face looking forward and downward.

LEG ACTION They should bend the knees to allow the shoulders to be under the water. Arms should be stretched forward, shoulder-width apart, with the palms facing the bottom of the water. When the glide is performed well, the kicking action can be introduced. When one kick can be performed correctly, a sequence of kicks can be linked together: push off, glide, kick, glide, kick, glide, stand with feet together.

ARM ACTION It is important that the arms move simultaneously and that there is no pushing phase, except during the start and at the turns. The arm action may be divided into 3 distinct segments: • Catch and outsweep • Downsweep and insweep • recovery

For more information and technique advice you can either book a swimming lesson HERE or come in on Tuesday and Thursday between 4 pm and 5 pm where Nathalia will be available to give you any swimming tips and advice.