How to Learn Freestyle (Front Crawl)

Martin Gomez   Aug 20, 2026

How to Learn Freestyle (Front Crawl)

 

 

Freestyle, also known as front crawl, is one of the most efficient swimming strokes. The best way to learn it is to develop each skill separately and then gradually combine them.

1. Body Position

Keep the body long, horizontal, relaxed, and close to the surface. The head should remain neutral, with the eyes looking mostly toward the bottom of the pool.

Long body → Relax → Balance

2. Streamline & Glide

Before adding kicking or arms, practice:

Push → Streamline → Glide

This teaches swimmers how to move efficiently through the water with less resistance.

3. Flutter Kick

The freestyle kick is continuous and alternating. The movement comes mainly from the hips, with relaxed legs and only a slight natural bend in the knees.

Glide → Kick → Continuous Kick

4. Arm Stroke

Introduce the arms gradually. A simple way to remember the movement is:

Reach → Catch → Pull → Push → Recover

Start with one arm, then the other, and finally alternate both arms continuously.

5. Body Rotation

Freestyle is not completely flat. The shoulders and hips rotate slightly from side to side with each stroke.

Good body rotation makes the stroke more efficient and helps prepare the swimmer for breathing.

6. Breathing

Instead of lifting the head, rotate the body and turn the head to the side.

Face In → Exhale → Rotate → Breathe → Face In

Learning to exhale underwater and inhale during the turn creates a smoother breathing rhythm.

7. Coordination

Now combine all the skills:

Body Position + Kick + Arms + Rotation + Breathing

Begin with short distances and focus on technique before speed.

8. Swim, Roll & Float

Swimmers should also know what to do when they become tired:

Swim → Roll to Back → Float → Breathe → Recover → Swim Again

This connects freestyle with important water-safety skills.

9. Build Distance

Once the swimmer has good control, gradually increase the distance:

5 ft → 10 ft → 15 ft → Half Pool → Full Length

Freestyle Learning Progression

BODY POSITION → STREAMLINE → GLIDE → FLUTTER KICK → ONE ARM → ALTERNATING ARMS → BODY ROTATION → BREATHING → COORDINATION → FULL FREESTYLE

Easy Way to Remember

LONG BODY → SMALL KICKS → REACH & PULL → ROTATE & BREATHE → KEEP SWIMMING

The goal at the beginning is not speed. The goal is to develop good body position, controlled breathing, efficient movement, and confidence in the water.