Freestyle Swim

Anton YefanovUpdated September 6, 2026

Front crawl is the fastest and most studied stroke. Roughly eighty five percent of propulsion comes from the arms, and the muscles measured most often in underwater EMG work are triceps brachii, pectoralis major, latissimus dorsi and biceps brachii, with rectus abdominis and erector spinae stabilizing the body line. One arm pulls with a high elbow while the other recovers over the water, the body rolls along its long axis to set up each catch, and a flutter kick from the hips holds the legs high. Breathing comes every two or three strokes as the hand exits.

How to do the Freestyle Swim

Float face down with your body straight and horizontal in the water.
Reach one arm forward and set the catch with the elbow held high.
Pull that hand down and back past your hip while the body rolls toward it.
Recover the arm over the water as the opposite arm begins its pull.
Kick continuously from the hips with loose ankles and a small knee bend.
Turn your head to inhale every two or three strokes as the hand exits.

Muscles worked

Primary:: Back and Chest
Secondary:: Triceps, Shoulders, Core, and Biceps

Why train it

Trains back, chest and arms through a repeatable overhead pull.
Builds aerobic capacity with no ground impact at all.
Transfers directly to triathlon and open water programming.

Common mistakes

Dropping the elbow at the catch, which spills water and loses the pull.
Lifting the head to breathe instead of rotating, which sinks the hips.
Kicking from the knees, which adds drag rather than propulsion.
Crossing the hand over the midline at entry, which pushes the shoulder to end range.

Frequently asked questions

What muscles does the Freestyle Swim work?

The Freestyle Swim works the back and chest hardest, with the triceps, shoulders, core, and biceps pitching in. As cardio, though, the bigger demand is on your heart and lungs rather than any one muscle.

What equipment do I need for the Freestyle Swim?

Only a pool. There is nothing to lift: your own body does the work.

Is the Freestyle Swim suitable for beginners?

Once you can swim comfortably. The Freestyle Swim is rated intermediate: it assumes you can already float in a good position and breathe in rhythm, so a few lessons do more for it than any amount of gym work.

Can I do the Freestyle Swim at home?

Not unless you have a pool. The Freestyle Swim needs water deep enough to swim in, so it happens at a lap pool or in open water. The alternatives below train the same muscles on dry land.