4LearnSwim Pathway, stage 4: First stroke
How to swim freestyle: a step-by-step guide
Freestyle, commonly used to mean front crawl in swimming lessons, combines body position, kicking, arm action and side breathing. Coordinating those parts can take practice, so this guide builds the stroke one component at a time.
Short answer
Lie flat, face down, with a steady kick from the hips. Reach forward with one arm at a time, pull the water back towards your hips, and recover the arm over the water. Breathe out underwater and turn your head to the side to breathe in as one arm finishes its pull.
Before you start
It may help to practise front floating, exhaling underwater and gliding with a controlled kick before combining the full stroke. The suitable sequence depends on your current ability and comfort.
1. Body position
Keep your body long and level near the surface, like you're lying on a bed. Look at the pool floor, slightly ahead. Your head is the steering wheel: lift it and your legs sink.
2. The kick
A steady flutter kick from the hips, legs nearly straight, ankles relaxed. For beginners its main job is keeping the legs up, not speed.
3. The arms
- Entry: your hand enters the water in front of your shoulder, fingertips first.
- Reach: stretch forward under the surface.
- Pull: bend the elbow slightly and press the water back under your body towards your hip.
- Recovery: lift the arm out near your hip and swing it forward, relaxed, elbow leading.
One arm stays forward while the other pulls. Beginners often let both arms end up at their sides, which makes them sink.
4. Breathing
Breathe out steadily with your face in. As one arm finishes pulling back, rotate your head with your body to that side, keeping one goggle in the water, and take a controlled breath. Turn back as the arm swings forward. A common starting pattern is to breathe every two arm strokes to a comfortable side; other patterns may suit different skills and goals.
Drills to build freestyle
- Kick with board, breathing to the side. Builds the breathing turn without arms.
- Catch-up freestyle. One arm waits in front until the other arm "catches up". Slows the stroke down so you can think.
- Single-arm freestyle. One arm on a kickboard, the other swimming. Breathe to the working-arm side.
- Swim-and-stand. Swim five strokes without breathing, stand, breathe, repeat. Then add one breath.
- Full stroke, short distances. Swim a few metres calmly, then stand. Extend gradually.
Why freestyle feels so tiring
| Cause | Fix |
|---|---|
| Holding your breath | Exhale continuously underwater |
| Lifting the head to breathe | Rotate to the side; keep one goggle in |
| Kicking too hard | Smaller, steady kicks |
| Rushing the arms | Slower, longer strokes; try catch-up drill |
| Crossing hands over the centre line | Enter in line with your shoulder |
Practise safely
Practise in water shallow enough to stand in, at a pool with a lifeguard or a capable adult watching you. Never practise breath-holding or floating alone in deep water. Children need close, age-appropriate supervision by a responsible adult.
Technique source
Swim England’s front-crawl guidance describes long alignment, alternating kick, continuous arms and side breathing. The progression above introduces those elements one at a time.
Common questions
Is freestyle the same as front crawl?
In everyday swimming lessons, freestyle usually refers to front crawl. In competition, freestyle is an event category, so the terms are not technically identical.
How do I swim freestyle without getting tired?
Use a sustainable pace, exhale underwater, keep a balanced head position and avoid an unnecessarily forceful kick. Fatigue can also relate to fitness, health or technique, so stop if you feel unwell or unusually breathless.
Should I learn freestyle or breaststroke first?
Either can be a first stroke. The appropriate choice depends on water confidence, breathing comfort, mobility, coordination and goals; a coach can assess which starting point fits the learner.
More on SwimmingCourse.sg: Front crawl swimming technique: 11 tips and Freestyle swimming technique: how-to guide.
Written by Alvin, SSI Swimming Instructor Trainer, published with Swim2u Swim School. Last reviewed 26 October 2026. How we check our content.