MODEL OF FREESTYLE SWIMMING TECHNIQUE
General cognitive assignments: Avoid unnecessary movements during all phases Optimum alterations of action and relaxation of muscles during stroke and recovery actions Increase propulsive forces by strokes and kicks Decrease resistance to the body all times Ensure rigid transfer of power from strokes and kicks to the body through locked joints with correct timing Realise aims of movements in each phase but also prepare for the movements in following phase Co-ordinate good breathing actions with movements as follows: Inhale during first part of arm recovery when pulling with other arm Hold the breath - during arm entry and pull when recovering other arm Exhale - during push when other arm enters Next Inhale - as before ARMSTROKE PERIOD (Left or Right) AIM of movements Try to increase forward speed !
Parameters: Forward movement during stroke: 1.1 - 1.45 (m) (This parameter indicates how effective is swimmers stroke. It must be half from full cycle stroke length) Relative stroke speed of hand backward: (-0.6) - (-0.1) (m/sec) (If arm stroke is effective and rational, then hands horizontal speed component backward during stroking, related to water, must be slow to create high body speed forward) Cognitive assignments: Make stroke soft at the beginning with acceleration at the end, with good water feeling and low relative hand speed , sticking to water Make recovery also with acceleration, opposite to the stroking arm, through fixed shoulderline (kayaking principle) Keep the body position flat and high Make 1-3 leg kicks during one arm stroke period Move forward during stroke as much as possible Combine inhaling with recovery and pulling actions of arm, exhaling with arm pushing action PHASES: 1. ARM PULL & RECOVERY PHASE   AIM of movements Try to maintain forward speed !
Parameters: Forward speed during arm pull & recovery: 1.7-2.1 (m/sec) (This parameter shows efficiency of first part of stroke- pulling. It must be usually slightly slower then speed of the next phase- pushing) Hands pulling slip forward -backward 0,50 - 0.10 (m) (This parameter indicate economical side of that arms pull and quality of feeling of water during first part of stroke. Then more positive then better, not negative slip backward) Requirements for self control: The position of shoulder at the beginning of the pull must be relatively high  The timing of catch action must be simultaneously with opposite side leg kick  The action of arm at the beginning of pull must be with good catch forward , with high elbow position  The action of leg kick during the pull must be relatively soft kick or cross-over actions,  Hand slip during pull must be positive, gliding forward, let body move on your pull, stretching elbow forward  Position of arm at the middle of stroke must be vertical, elbow and hand on shoulder line, with enough flexion from elbow joint.  2. ARMS PUSH & RECOVERY PHASE    AIM of movements Try to reach maximum forward speed !
Parameters: Forward speed during arm push & another recovery : 1.8 - 2.3 (m/sec) (This parameter shows efficiency of second part of stroke- pushing. It must be usually slightly higher then speed of the previous phase- pulling) Hands pushing slip backward (-0.30) - (-0.45) (m) (If hand is slipping too much backward, then it means that arm is working relatively alone, “breaking” water with high power, not economical) Requirements for self control: The pushing action of arms must be with good acceleration, with correct force transfer and wrist cocked 
The timing of recovering arm entry must be at the middle of the stroke The leg kick during push must be impulsive, strong and co-ordinated with arm push impulse  The exit of arm must begin with elbow first , but not too early, after push is over Avoid hand slip through the water, try to stick it to the water  Make recovery arm relaxed elbow forward before hand
  
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