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Perfect Your Freestyle Technique and Swim Faster Freestyle
Rating: 4.7 out of 5(3 ratings)
13 students

Perfect Your Freestyle Technique and Swim Faster Freestyle

Breathless while swimming? Learn the exact steps to build a powerful, fast and efficient freestyle.
Created byScott Whitbeck
Last updated 5/2025
English

What you'll learn

  • Master each phase of the freestyle stroke with step by step drills and instruction
  • Learn to swim without being breathless
  • The technique changes to make in order to swim faster with less effort
  • How to exhale and time your breath
  • Develop a powerful pull so you can move farther with each stroke
  • Learn the secrets to an ultra efficient kick that preserves your energy and maintains tempo

Explore related topics

Course content

7 sections • 29 lectures • 1h 28m total length

  • Welcome2:23

    Attached you will find the drill checklist and corresponding handbook. This will give you some key items to focus on with each drill.

    Each day is dedicated to a focusing on a different aspect of your stroke. We teach swimming "from the inside out". Meaning from your core body position to rotation, then arms and legs.

    Move through each day (or you may here us refer to "phases"), at your own pace.

    Please reach out if you have any questions. Would love to support you in the process!

  • Great Freestyle2:10

    Before we officially get started with Day 1, let's first review what makes a strong and efficient freestyle. Our next video we break it down frame by frame.

  • Frame By Frame Freestyle3:02

    In this lesson we isolate the different elements of efficient freestyle and break it down one more time, frame by frame.


    At the 2 minute 20 second mark you will see the most common body position error.

  • Drills Introduction2:25

    How do I know if I am doing the drill correctly?

    We recommend reviewing your drills for the day prior to your swim session so they are fresh in your mind. You can also take this drill checklist or workbook with you to refer to the bullet points.

    Try not to overwhelm yourself with too many drills in one session. The goal of each drill is to help isolate an important piece of your freestyle and create real change in your stroke.

    After you complete the drill, spend time swimming regular freestyle where you incorporate what you learned.There is also a drill checklist that highlights the most important aspects of the drill. If you are checking off each box on that list then you are on the right track!

    How many sets of each drill should I do?

    This will vary by person to person depending on what you need most help with in your stroke. Let’s say you come to a drill you are fairly comfortable doing, do at least 4 lengths of that drill, ideally 8-10 if you have the time. Then, when swimming your main set, focus on the main points of that drill. This is how you will make lasting change to your stroke.

    The goal is not just to do the drill, but to take the key points of the drill and incorporate that into your regular training. This will take focus and attention while swimming regular freestyle in order to create lasting muscle memory.

    If you take a few days off from swimming, when you return, try to focus on what you learned the previous day before moving on adding new skills. That is exactly how you make permanent improvements to your stroke.

    How do I know when to progress from one phase to the next?

    Some drills may require more than one day of focus, while others might be tackled in one session.

    If you are able to progress to doing 50’s of each drill with ease, with proper form, AND actively incorporate what you have learned into your regular swimming, you can move to the next day.

    Reach out to us if you need help determining if you can move on. We can help you decide.

  • Evaluating Progress3:08

    In our video here we review a great way to monitor progress as you move through the program.

  • Exhaling2:03

    This video is for those who struggle specifically with breathing, breathlessness or feeling anxious in the water.

    I initially had this video placed in the breathing module but felt it was important to view prior to starting drills on body position.

    If you find yourself anxious, struggling to breathe or getting water in your nose, this is a very important video for you.

    ACTION ITEM 1:

    Head to the pool and do slow, controlled exhales through your nose until you become more comfortable (just like the video). You can do a combination of exhaling through your nose and mouth, however learning to exhale through your nose, in a slow and controlled way will significantly help you become a faster more efficient freestyler.

    ACTION ITEM 2

    Go to the deepest part of your pool, tread water then I want you to attempt to sink to the bottom. The way you do this is by exhaling slowly. As the oxygen leaves your lungs you will gradually begin to sink. THIS IS WHAT WE WANT, because then once you arrive back at the top you are ready to take in a nice amount of fresh oxygen to fuel your body.

    If you do not have a deep end then do this in the shallow end with the goal to be to sit with your knees curled up on the bottom of the pool.

    Give this a try and practice until you are efficient at sinking to the bottom of the pool on demand. This drill might surprise you in how much it helps with breath control.

    Establishing a feel for how your body moves in the water is so important for "feeling like a natural" and developing an effortless stroke.

Requirements

  • Participants should be able to float and be able to swim 50 meters freestyle
  • Fins, kickboard and training snorkel recommended but not required
  • Before beginning any swim program, please consult with your physician or qualified healthcare provider to ensure that you are in good physical condition and able to participate safely.

Description

If you started swimming as an adult and are ready to build your freestyle the most efficient way possible, you are in the right place.

If you’re tired of:

  • Legs sinking like they’ve got anchors attached

  • Breathing like Darth Vader early in your swim

  • Wanting to improve but short on time

  • Watching less fit swimmers pass you

We get it—swimming is EXHAUSTING.

But improving it doesn’t have to take forever.

In just 5 days, we’ll break down the freestyle technique into simple, actionable steps that anyone (yes, even you!) can implement.


No fluff. No overwhelm. Just the essentials for:

  1. Better body position

  2. Smoother rotation

  3. Relaxed breathing

  4. A killer catch

  5. Effortless recovery


This is for you if:

  • you can swim some freestyle but you are looking to improve

  • you are breathless while swimming sooner than you would expect

  • you are swimming breaststroke to catch your breath

  • you want to improve your freestyle technique but aren't sure what you need to fix

  • you are a motivated person who is eager to improve 


Swimmers who go complete this program will find themselves swimming faster with less effort and being more confident in the water.


Each day, you’ll get:
-A short, easy-to-follow video lesson
-Clear instructions on what to focus on in the water
-Quick wins that build on each other


What You’ll Learn:

Day 1: Master Body Position – Glide through the water like a pro and prevent sinking legs
Day 2: Nail Rotation – Learn the fastest, most powerful to drive power in your freestyle
Day 3: Conquer Breathing – No more stopping on the wall every lap or panicking at the starting line
Day 4: Perfect Your Catch – Actually feel the water working for you
Day 5: Crush Recovery – Swim smooth, not choppy
Plus: Master Your Kick – No more wasted energy or burning legs


This is for any swimmer who wants to improve upon their freestyle stroke technique without the cost of private coaching or being lost in a sea of YouTube videos.


After going through the program you will not only discover what is needed to perfect your breathing, prevent tired sinking legs and develop of powerful pull, but you will have the exact steps to apply it to your own stroke.


The program can be done at your own pace in the swim sessions you already do at the pool. You will receive a corresponding course handbook and drill completion checklist to keep you perfectly organized on the go.


Who this course is for:

  • This is ideal for a beginner swimmer or triathlete who wants to improve their freestyle technique.
  • For swimmers who find themselves breathless after a few laps even though they are in shape.
  • Triathletes who dominate the bike and run, but know their swim could use some improvement.
  • For open water swimmers and triathletes who want to stand at the starting line with confidence.

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