Swimming Lesson 1: Freestyle Swim Technique

Why Is Freestyle Swim Efficiency Important?

It’s been said the biking and running are 80% fitness and 20% technique (form) while swimming is the opposite: 80% technique and 20% fitness. Needless to say, technique is very important for swimming efficiently.

Because freestyle is the swim stroke of choice for most triathletes, we’ll focus on efficient freestyle technique starting with efficient flutter kicking and how to do a flip turn in the pool. Although you may never do a flip turn in your open water triathlon races, being able to do a flip turn in the pool will make your swim training more efficient and help you become more comfortable in the water.

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Video 1: Proper Form for Freestyle Flutter Kick

In this video, Coach Doug Alban, ASCA, explains while college swimmer Kyle Williams demonstrates how to do a proper freestyle kick.

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Video 2: Four Common Mistakes While Flutter Kicking

In this video, Coach Doug Alban, ASCA, explains while college swimmer Kyle Williams demonstrates the four common mistakes that triathletes make while kicking.

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Video 3: Learn to Do a Flip Turn in the Pool

Coach Doug Alban, ASCA, explains while college swimmer Kyle Williams demonstrates how to do a flip turn in the pool through a progressive set of drills that you can practice on your own.