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Learn To Swim Freestyle

A Simple Step-By-Step Guide

by Ian W 우경호 Mar 01. 2025

아래로

아래 본문은 동영상에서 설명하는 내용입니다. 먼저 텍스트를 이해하고 나서 동영상으로 자유형의 정확한 동작을 익히면 도움이 될 것 같습니다.

Learn To Swim Freestyle

In this video I'm going to break the freestyle technique down into a simple step-by-step guide.

Freestyle also known as front crawling is the most popular swimming stroke everyone can improve their technique even the best swimmers, so here we go.

Freestyle is performed on our front face down horizontal and parallel to the surface of the water. Our body position is fundamental to reducing drag as we swim through the water.

The aim is to be as streamlined as possible throughout. One of the key areas to reducing drag is by focusing on the head position. Often swimmers will lift their heads to breathe or to look down the pool ahead of them but this can cause the hips and legs to sink, resulting in increased drag. Instead you should work on holding your head and relax your neutral position, looking down almost directly at the floor below. We'll get on to the breathing aspect very shortly

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break A down into B; A를 B로 분해하다

reduce drag 저항을 줄이다

streamlined 유선형의

throughout 죽, 내내, 처음부터 끝까지

work on ~ 에 애쓰다[노력을 들이다]

hold (사람·사물을 특정한 위치에 오게) 유지하다

get on 꾸려 나가다

get on to the breathing aspect very shortly

호흡을 아주 짧게 하다.

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But first of all let's discuss the movement of the arms. The hand should enter and start the stroke in front outstretched and in line with our shoulders. The aim is to pull back through the water pushing towards our feet and there propelling us forward. This starts with what we call

the catch at the very front of the stroke as soon as our hand enters the water. The action is simply a slight press down with the hand with a high elbow often we like in this action to putting your arm around a barrel so that you can get your elbow up into a nice strong position done correctly and you should feel like you have a good purchase of the water and ready to transition into the pool phase. By this point, the hand should be starting to come underneath the head. Here we're looking to have the fingertips point down towards the bottom of the pool with our palms facing towards our feet you want to pull straight back directly underneath the body with a 90 to 120° flex in the elbow

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in line with ~ 와 함께, ~ 에 따라

pull back 뒤로 빼다

what we call 소위, 이른바

barrel 통

so that 그래서

purchase [ˈpɜːrtʃəs ] (전문용어) 꽉 잡기

by this point 이 때쯤에, 이 점에서

look to ~ 하도록 주의하다, 기대하다

We're looking to have the fingertips point down

손가락끝을 아래로 향하도록 하도록 할 것입니다.

flex 굽힘, 굽음

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Now let's finish the pull phase off as your hand passes your chest and stomach. You should seamlessly begin extending the arm out while still pushing against the water as the arm fully extends. The hand will be alongside the hip ready to begin the recovery phase of the stroke.

this starts by lifting the hand and arm out of the water led by the elbow use this forward and outward movement of your elbow to help drive your hand forward. you should aim for the hand to enter the water in with the shoulder and almost slice down into the water just in front of your head, then extend the arm out under the water before moving straight into the catch phase again. of course, you may be wondering how breathing fits into all of this.

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finish the pull phase off 끌어당기는 것을 마치다

slice down into the water 자르듯이 쳐서 물속으로 들어가다

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The key to breathing and swimming is not to hold your breath. You should take a breath in and then you should slowly release and trickle it out until you're next with freestyle. we breathe to either side of the body a breath is taking one extending out and catching with one arm and extending out and starting recovery with the other. this is achieved by rotating both the head and the body to present the mouth to the air. it's important you don't breathe up to the sky. instead you should imagine you're trying to keep one eye in the water and one out. best practice is to breathe to either side to achieve a nice symmetrical stroke. this is normally performed by breathing every three strokes.

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hold one's breath 숨을 참다

trickle 천천히 흘러가게 하다.

trickle it out 조금씩 내 뱉는다

rotate 교대로 하다

present 내놓다

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however if you find yourself out of breath, try breathing every two and then switch in sides every so often. Now for the leg kick which is just as important. Freestyle kick is an alternating movement of the legs up and down. The movement should mostly come from the hips rather than from the knees, of course make sure you have a soft bend in the knee so there is a slight bit of movement but make sure you're not trying to kick a football for that leg kick movement so start from the hip extending all the way through to the flick of the ankle. The kick should also be a fluid up and down movement with both the up and down providing propulsion and finally rotation you may have noticed me mentioning this along with the breathing.

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every so often 가끔, 종종

alternating 교대로 하는

flick 재빨리 침[움직임]

fluid 부드러운

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This is a tricky skill to master so in terms of progression, I would always advise that swimmers focus on the fundamentals first, the catch the pull the kick and breathing and then add in the rotation when they're ready. However once we do start rotating, you can start to use those large back muscles and essentially get more power into the stroke also gives us a little

bit more reach on the catch and in turn reduces our surface area through the water. The best way to explain the rotation is that as your hand enters the water and stretches out, you should rotate it onto your side facing away from that extended arm.

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tricky 까다로운, 힘든

in terms of ~ 에 관해서는

in turn 결국, 결과적으로

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This should be roughly somewhere between 40 to70° then as the arm pulls down underwater start rolling around and back onto your stomach then as the arm extends out of the back of the stroke use the hand passing your hip as a cue to rotate that hip around to the other side. This should be a seamless action and crucially the head shoulders and hips should all rotate and sink well there we go that is the freestyle technique. The main thing is that you focus on one thing at a time it's very hard to combine all of these together so take your time with it if you enjoyed today's video. please do give it a like And subscribe to the channel see you next time.