Freestyle Swimming Technique: A Step-by-Step How-To Guide
A step-by-step guide to learning freestyle (front crawl) from the beginning: what to practise, in what order, and how to know when you are ready for the next step.
First, what does "freestyle" mean?
Strictly, freestyle is a race category in which swimmers may use any stroke. Because front crawl is the fastest stroke, almost everyone swims it in freestyle races, so in everyday use "freestyle" and "front crawl" mean the same thing. This guide teaches that stroke from scratch.
Learn in shallow water where you can stand, with a coach or a capable adult nearby. Move to the next step only when the current one feels easy.
Step 1: Get comfortable with your face in the water
Stand in the shallow end, take a breath, put your face in and blow bubbles out slowly through your nose and mouth. Lift your face, breathe in, and repeat. Then try humming underwater. Wear goggles that fit well so you can open your eyes.
Ready to move on when: you can do ten slow breaths in a row without rushing or wiping your face.
Step 2: Float, and stand up safely
Holding the wall or a noodle, lie forward with your face in and let your legs float up. Then practise standing up: bring your knees towards your chest, press your hands down, lift your head and put your feet down. Knowing you can always stand up is what makes floating feel safe.
Ready to move on when: you can float on your front for five seconds and stand up calmly without help.
Step 3: Push off and glide
Stand with your back to the wall, put one foot against it, stretch your arms ahead with one hand on top of the other and your arms beside your ears, put your face in and push off. Stay long and still and see how far you glide. This streamlined position is the shape you will come back to on every stroke.
Ready to move on when: you can glide a few metres in a straight line, face down, and stand up at the end.
Step 4: Add the kick
Holding a kickboard at arm's length, kick with straight but relaxed legs, moving from the hips, with your toes pointed and loose ankles. Keep the kick small and steady; your feet should just break the surface. Breathe out with your face in, then lift your chin to breathe in.
Ready to move on when: you can kick across the width of the pool with the board and keep your legs near the surface.
Step 5: Add the arms
Push off in a glide and start kicking. Then pull with one arm: hand enters in front of your shoulder, reaches forward, pulls back under your body to your hip, then lifts out elbow first and swings forward. Then the other arm. Do a few strokes, holding your breath, and stand up to breathe. Keep it short so you never feel rushed.
Ready to move on when: you can do six to eight relaxed arm strokes with a steady kick.
Step 6: Add side breathing
This is the step that takes longest, so practise it on its own first. Kick on your side with one arm stretched forward, face down. To breathe, roll your head with your body until your mouth clears the water, keeping one goggle in the water, breathe in, then roll back. Then try it while swimming: breathe out underwater during the stroke, and turn to breathe as the arm on your breathing side finishes its pull.
Ready to move on when: you can take three or four breaths in a row without stopping, lifting your head or swallowing water.
Putting it together
Swim one width at a time, rest, then go again. Increase the distance only when your breathing stays relaxed. Most people find their first full length without stopping is a big moment; after that, progress comes from steady practice. When you can swim comfortably, our 11 front crawl tips will help you swim smoother and faster.
Common sticking points
- Legs sinking: look down, not forward, and keep the kick small.
- Running out of air: breathe out continuously underwater; see our breathing guide.
- Swallowing water: turn your head less, and breathe in through your mouth only when it is clear.
- Feeling panicky: go back a step. Confidence matters more than speed. Our water confidence course is designed for this.
Children and adults learn differently
Children usually learn through games and short activities, and progress depends on their confidence and age. Adults often understand the technique quickly but take longer to relax in the water. Both benefit from regular lessons with clear checkpoints. Read how long it takes to learn swimming, or see our kids swimming course and adult swimming course.
More in swimming technique
- Front crawl swimming technique: 11 tipsBody position, kick, breathing and arm stroke tips to swim smoother
- Frog-style swimming: 5 tipsMake head-up breaststroke easier on your neck, knees and lungs
- 8 types of swimming strokesThe competitive strokes plus sidestroke, elementary backstroke, trudgen and combat side stroke
- What is the fastest swimming stroke?Five strokes ranked by speed, and why
Further reading
- World Aquatics, Swimming reference card. The official stroke, start and turn rules used in competition.
- ActiveSG Circle (Sport Singapore), SwimSafer. Singapore's National Water Safety Programme, combining swimming skills and water survival.
Want to learn freestyle with a coach?
Tell us the learner's age, their swimming experience and anything the instructor should know. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.