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Swim a Freestyle

Swim a Freestyle
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Learn and practice basic freestyle swimming technique: body position, breathing, arm strokes, and flutter kick while swimming laps with adult supervision in a pool.

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Step-by-step guide to swim freestyle

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Learn To Swim Freestyle | A Simple Step-By-Step Guide

What you need
Adult supervision required, goggles, kickboard, swimsuit, towel, water bottle

Step 1

Gather your materials and put them on the pool deck where you can reach them easily.

Step 2

Put on your swimsuit so you are ready to swim.

Step 3

Put on your goggles so your eyes stay comfy underwater.

Step 4

Do a short warm-up on the pool deck by swinging your arms and marching in place for one minute.

Step 5

Walk into the pool with your adult and go to the shallow area your adult says is safe.

Step 6

Take a gentle push off the wall and glide face down with your arms stretched forward for about five seconds to feel a straight body line.

Step 7

Hold the kickboard and practice a steady flutter kick from the hips for 20 meters or for 30 seconds.

Step 8

Float on your stomach and practice six slow freestyle arm pulls with one arm while the other arm stays extended; switch arms and repeat.

Step 9

Practice side breathing by turning your head to the side, taking one quick breath, and blowing bubbles underwater five times.

Step 10

Swim 10 meters of freestyle using side breathing every three strokes while keeping your body flat and your kicks steady.

Step 11

Rest at the wall and take a drink of water to stay hydrated.

Step 12

Swim another lap focusing on one thing you want to improve (body position or kick or breathing).

Step 13

Cool down by floating on your back calmly for 30 seconds.

Step 14

Share your finished freestyle practice and what you learned on DIY.org.

Final steps

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Help!?

What can we use if we donā€™t have a kickboard or goggles?

If you donā€™t have a kickboard, use a pool noodle or a flat piece of foam to hold while practicing the 20-meter flutter kick, and if you lack goggles use a swim mask or practice brief face dips during the side-breathing drills.

I canā€™t keep a straight body line during the five-second glideā€”what should I do?

If you struggle with the five-second face-down glide, push off the wall a bit firmer, stretch both arms fully forward, tuck your chin slightly, and repeat short glides from the wall until you feel balanced.

How can I change the activity for younger or older children?

For younger children shorten the kickboard drill to 10ā€“15 seconds and stay in chest-deep water with an adult holding during the gentle push-off and side-breathing practice, while older kids can extend the 20-meter kick to 50 meters, add fins, or make the second lap a timed set to focus on improvement.

How can we make the practice more fun or track progress?

To extend and personalize the session set a measurable goal for the second lap (for example fewer kicks per stroke), try fins or a tempo aid during the 20-meter kick, video a lap to review technique, and then share what you learned on DIY.org.

Watch videos on how to swim freestyle

Here at SafeTube, we're on a mission to create a safer and more delightful internet. šŸ˜Š

How to Swim in 4 Steps | Basic Freestyle Swimming for Beginners

4 Videos

Facts about swimming for kids

ā±ļø Elite swimmers can finish 100 m freestyle in under 50 seconds ā€” swimming can be amazingly fast!

šŸ¬ A good streamline and body position can make you glide farther with each kick ā€” just like a dolphin cutting through water!

šŸŠ Front crawl (the usual freestyle) is the fastest of the common swim strokes ā€” that's why it's used in freestyle races!

šŸŒ¬ļø Learning to breathe every few strokes (and trying bilateral breathing) helps keep your body balanced in the water.

šŸ”„ Swimming works your whole body and is gentle on joints; 30 minutes can burn lots of energy while being safe for growing kids.

How do I teach my child to swim freestyle?

Start with water acclimation and short, fun sessions. Teach a horizontal body position with head in the water and hips high. Practice the flutter kick holding the wall or a kickboard, then add single-arm strokes before full alternating arms. Teach rhythmic side breathing: exhale underwater, turn head to inhale. Use simple drills, short laps, frequent rest and positive reinforcement. Always supervise closely and consider lessons with a qualified instructor for technique correction and safety.

What materials do I need to practice freestyle with my child?

Youā€™ll need a properly fitting swimsuit and goggles to protect eyes and aid visibility. Bring a towel, swim cap if desired, and sunscreen for outdoor pools. Helpful training aids include a kickboard, fins and a pull buoy for drills, plus flotation devices or a US Coast Guardā€“approved life jacket for beginners. Also have a first-aid kit nearby, a secure pool gate, and always ensure adult supervision or a certified instructor is present.

What ages is freestyle swimming suitable for?

Water familiarization can start as infants, but structured freestyle lessons usually begin around ages 3ā€“4. Basic freestyle techniques (body position, flutter kick, single-arm drills) are often learned between ages 4ā€“6, while sustained laps require stronger stamina and coordination typically developing by 6ā€“8 years. Readiness depends on the childā€™s comfort in water and attention span. Regardless of age, always use close adult supervision and consider professional lessons for safer progress.

What are the benefits and safety tips for children practicing freestyle?

Freestyle builds cardiovascular fitness, breath control, core strength, coordination and confidence. Itā€™s low-impact and supports overall motor development. For safety, always supervise within armā€™s reach, use flotation for beginners, teach pool rules and breath control, and limit session length to prevent fatigue. Ensure proper depth for skills being practiced and keep emergency gear and CPR-trained adults nearby. Consider lessons with certified instructors and reinforce safe behavior around wa
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