3 Freestyle Technique Fixes That Will Drop Your Lap Times
M
Mohamad Naboulsi
April 8, 2026
High Elbow Catch
The catch phase (the moment your hand enters and grabs water) determines how much propulsion each stroke generates. A high elbow in the water creates a paddle-like surface — a dropped elbow slips through and wastes energy.
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Bilateral Breathing
Breathing only to one side builds a muscular imbalance that curves your swim line. Alternating every three strokes keeps your stroke symmetrical and your trajectory straight.
The Hip-Driven Kick
Freestyle kick originates at the hips, not the knees. A tight, narrow kick from the hips creates drive without excessive drag — big, floppy knee kicks are the number one stamina drain in recreational swimmers.