A BEGINNER'S GUIDE TO THE FREESTYLE ARM STROKE

One of the most common questions from swimmers learning freestyle is about the arm movement. Should it be a perfect windmill? Should my hands meet at the front? The rhythm and timing can be confusing.

This lesson will break down the mechanics of the freestyle arm stroke. We'll debunk the common "catch-up" myth and explain why a slightly asymmetrical, front-quadrant style is the key to a powerful and stable stroke.

Dive Into: Mastering the Freestyle Arm Stroke

• Freestyle is Asymmetrical (Not a Perfect Windmill)
• The Myth of the "Catch-Up" Stroke
• The Sweet Spot: Front-Quadrant Swimming
  • 🎥 Watch: Freestyle Arm Timing Explained
• The Foundation: Body Position First
• Frequently Asked Questions

Freestyle is Asymmetrical (Not a Perfect Windmill)

Freestyle is what you would call an asymmetrical swimming style. To visualize this, imagine you are lying on the floor face down with your arms by your side. Now, extend one arm straight out in front of your head. You have one arm forward and one arm back. This is asymmetrical.

A symmetrical style would have both arms moving forward at the same time.

In swimming, freestyle is very similar to this visualization. As you rotate on your side, one arm is extended forward, providing support, while the other is by your hip, finishing the pull. They work in opposition, but not as perfect mirror images.

The Myth of the "Catch-Up" Stroke

If someone tells you that your recovering hand should wait at the front until your pulling hand "catches up" to it, they are describing a drill, not proper freestyle technique.

This is called the catch-up drill, and it is only used to practice a slow, deliberate arm movement.

In your normal freestyle stroke, you do not want your arms to fully catch up to each other. This creates a "pause-and-go" motion that kills your momentum.

The Sweet Spot: Front-Quadrant Swimming

So if it's not a perfect windmill and it's not a catch-up, what is it? The correct timing is a slight "front-quadrant" style.

The reason your arms aren't in a perfect 180-degree windmill is for support. If one arm is pulling back while the other is recovering over the water, you are in a cross-like position with nothing in front to stabilize you. This makes it very difficult to breathe without your body sinking or wiggling.

Therefore, you need to wait with the front arm a little in the extended (or "glide") position. The pull with your lead arm should begin just as the recovering arm is starting to enter the water. This ensures you always have one arm out front providing stability.

🎥 Watch: Freestyle Arm Timing Explained

This video helps explain the visual timing of the arms.

The Foundation: Body Position First

Chances are, however, that it is not the arms that you should focus on first.

I would strongly suggest starting with your body and head position. Once you master the fundamentals of balance, you can then move on to refining details like how to catch more water or what to do with your arms during the recovery.

What to do with your arms when they are above the water which I will discuss in my next posts, so stay tuned and keep swimming.