First, learn the flutter kick. This is how your legs will move during freestyle. Point your feet and move them up and down in a pattern just below the surface of the water. Next, learn what to do with your arms. Position one hand in front of you and one hand in back. Move both hands in a circle, front, then back again. Lastly, know how to breathe during the stroke. Generally, you breathe to the side during freestyle. When one hand is in the air during the circle, the other hand should be cupping down in the water. During this time, breathe the opposite direction to your hand. You should generally breathe every 2-3 strokes.
Don’t practice too much in the days directly before the race or you could be tired for the race.
Know how to dive off a starting block. This will give you the momentum to start the race. Learn to do dolphin kicks. As soon as you enter the water, you should do at least 3 dolphin kicks to propel you back up to the surface. To do dolphin kicks, bend your legs and move your body in a wave-like fashion. Learn how to do flip turns if you’ll be swimming laps during the race. A quick summary of how to do a flip turn: Once you reach the wall, use your hands to propel you forward. While turning, be sure to touch the wall to mark that you have completed the lap. When done turning, your head should be facing up. Kick off the wall and rotate your body so that you are on your stomach. Be sure to breathe out while doing the flip! Prepare for a fast start. Most people will start off very fast in a race. You should prepare for this. You should also practice jumping off a diving board as far as possible. At the end of the race when most people get tired, you should keep going and end it as fast as possible. In order to train for the ending, try swimming or running for a long distance. This will help your stamina. Practice touching the wall in order to mark your placing. This is very important. Touch it as soon as you reach it. It helps to keep straight arms to touch the wall, rather than taking another stroke. On your last stroke, don’t breathe. Simply pull and touch the wall.
Breathe sideways. Don’t breathe by lifting your head forward first. Always breathe to your side. Roll your body sideways a bit every arm movement you make. This will keep your hips from falling. When in the water, breathe out. That way, you won’t have to breathe out when you’re lifting your head out of the water! Simply, breathe in when your head is sideways out of the water, and breathe out while your head is in the water. Learn to take a breath every third stroke. Every third stroke you make with your arms, take a breath to the side. Basically, the next breath you take will always be on the opposite side than your current side. This is called bilateral breathing. Don’t look at the bottom of the pool or forward either. Look at the middle of those two. Use strong kicking. A good kick will keep your hips from falling and therefore is important. Try doing leg strengthening activities. Improve your pulls (arm technique). Arm technique is one of the most important things while swimming freestyle. Practice using straight arms then curved arms. See what works for you. Make sure to spread your fingers apart a little. They shouldn’t be clumped closely, but they shouldn’t be too far either.
Stretch before and after practices. Work on your weaknesses. For example, if your technique is good but you don’t have enough stamina, try swimming long distances to build stamina. Practice with a buddy if you wish. This can help motivate you. End all your practices with stretching. This will keep you flexible and reduce injuries.
Have a positive mindset while practicing. Know that you can do this! Try to enjoy all the practices.
Avocadoes. This great fruit has a lot of essential minerals that will improve health. It also tastes creamy and buttery! Different kinds of fruits. Many fruits are beneficial to your health. Some examples are apples, pears, grapes, oranges, and kiwi. Vegetables. [3] X Trustworthy Source Dairy Council of California Resource center focused on providing nutrition education to help consumers make healthy choices about eating and lifestyle habits. Go to source These can include broccoli, spinach, and beets. Meats and protein. Some good foods in this category are beef, salmon, and pork. You may want to limit red meat.
Go to bed and wake up at the same time each day. This will help you to get used to the schedule and can prevent sleep issues. Make your bedroom cozy to sleep in.
Keep a water bottle with you at all times.
Sweet fruits are a great alternative to sugars. Drink water instead of energy drinks.
Try having oatmeal with fruits along with some orange juice. Choose whole grains if you want to eat cereal.
Don’t rush too much, as that can affect your race.
Refrain from swimming too fast at the beginning, as you don’t want to tire out near the end. Make sure to start swimming at the right time, as you don’t want to get disqualified for a false start!
Don’t look at the other competitors and how they are doing as this will distract you from swimming. Swim as fast as you can even if you’re tired. If you feel very tired and exhausted, slow down. Going too fast can cause drowning due to tiredness.
Sprint to the finish line and hit the board to mark your time and placing.
