How to Powerstroke

The powerstroke, or freestyle swimming, is a method developed to move in conjunction with the body's natural tendency to maintain a forward motion when in water. Good technique on a powerstroke pivots the body into a rotation at each stroke, causing swimmers to spend more time on their sides than stomachs. The goal is to rotate the body along the spine, or the long center axis. The powerstroke is an optimal tool for teaching the relationship between technique and force.

Things You'll Need

  • Swim goggles
  • Swim cap
  • Swimsuit
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Instructions

    • 1

      Get into the pool, lake or whatever water body you are in, and reach one hand forward under water. Extend the other hand behind you and reach it in a clockwise motion with a straight arm action out of the water. At the same time the out-of-water arm moves forward, the underwater arm moves backward, creating a windmill effect in and out of the water.

    • 2

      Keep both arms as straight as possible to avoid crossing the center axis of the body.

    • 3

      Each time an arm comes out of the water behind your body, rotate the elbow upward and point the hand and forearm downward.

    • 4

      Reach backward with your feet and kick continuously. Keep your feet within 8 inches of the surface of the water, whether above or below, to achieve optimal power with quick follow-through.

    • 5

      Move your head to the side to take a breath every other stroke, returning your face to the water after each breath to maintain alignment.

    • 6

      Make certain that your hands are extended with closed fingers when inside the water to propel you forward with maximum force.