Jitka Vachtová - individual swimming lessons

Freestyle (front crawl)

Learn to swim freestyle (front crawl)

Freestyle is the fastest and most effective swimming way. In America, children learn to crawl as their first swimming way. This tendency is also present in our country. The swim locomotion is similar to the animal locomotion (we swim as a dog). Alternate movements of the limbs are typical. There is a horizontal position of the swimmer with the exhalation into the water.

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It is necessary to learn the right breathing into the water before learning freestyle. It is one of the basic swimming skills. If you can swim breaststroke, it is advisable to learn how to breathe during swimming breaststroke and to extend the swim without stopping for at least 200 m. Then you can start to learn how to swim freestyle. Furthermore, if the freestyleis not your first swimming style you want to learn, it is advisable to learn a backstroke style first. Backstroke is easier than freestyle and it uses similar alternating movements. If you do this, we will have a good background for learning freestyle. Freestyle lessons will be more effective and we can really focus more on the freestyle itself. Freestyle can be the first swimming style you will learn if you are a total beginner.

Personally, I always teach and put a backstroke in the training before teaching a freestyle or during a freestyle lesson. If you cannot swim backstroke, please count with the longer training - you will learn it. In addition to classical freestyle training, I also include part of total immersion in the training.

Overview of freestyle trainings

Course summary is only indicative for your vision, the lessons are done individually.

  1. Freestyle trainings for swimmers (freestyle like another swimming style)
    1. Courses for beginner swimmers (I cannot swim not even 10 m by freestyle, I can swim breaststroke without stopping for at least 200 m, I can swim backstroke),
    2. Freestyle trainings for improvement your technique for swimmers (I can swim freestyle at least 25 m, I can swim backstroke).
  2. Freestyle trainings for non-swimmers (freestyle as the first swimming style)
    1. Freestyle trainings for complete non-swimmers (I cannot swim freestyle even 10 meters and I am not a swimmer),
    2. Freestyle trainings for intermediate non-swimmers (I can swim freestyle continuously 10 m and I am not a swimmer, I can swim backstroke).

A. Freestyle trainings for swimmers (freestyle like another swimming style)

1. Courses for beginner swimmers (I cannot swim not even 10 m by freestyle, I can swim breaststroke without stopping for at least 200 m, I can swim backstroke)

It is a freestyle training for swimmers, who can swim continuously 200 m by any swimming style, can breathe into the water while swimming, but they cannot swim freestyle at all, but they can already swim backstroke a little bit.

Swimming preconditions
(minimum required swim level)
Expected training content
(schedule is only indicative)

Prerequisites for swimming lessons:

  • you know basic swimming skills:
    • breathing into the water,
    • floating on your stomach,
    • floating on your back,
    • a fall into deep water,
    • freestyle kick.
  • mastered one swimming style (usually breaststroke with breathing into the water),
  • continuous swimming at least 200 m in length by the swimming method that the swimmer controls,
  • mastered backstroke with a length of at least 25 m,
  • controlled swimming both on the shallows and in the depth.

A rough outline of the content of swimming lessons:

  • repeating basic swimming skills,
  • learning freestyle kick,
  • learning freestyle breathing,
  • learning the movement of the freestyle arms,
  • learning a cycle coordination of freestyle arms and freestyle kick,
  • repetition and fixing bugs.

The training is mainly focused on the freestyle. Teaching freestyle is continuously interlaced by the swimming method known to the swimmer (usually breaststroke and backstroke). In other swimming methods, I only fix gross errors.

I recommend at least 20 lessons.

The goal: To swim continuously at least 25 m by freestyle style. The swimmer manages the basic technique by freestyle, he knows the basic theory of freestyle, but usually is not able to swim freestyle continuously longer distances. Swimming needs to be continued. After completing this training, you can make a progress with the freestyle trainings for improvement your technique.

2. Freestyle trainings for improvement your technique for swimmers (I can swim freestyle at least 25 m, I can swim backstroke)

It is a freestyle training for swimmers who can swim continuously 200 meters by any swimming style and can breathe aside into the water while swimming and they can swim backstroke at least a bit. The training is individual and it can be attended by mildly advanced beginners of freestyle, intermediate level swimmers and racing swimmers. This is usually a regular agreed training unit.

Swimming preconditions
(minimum required swim level)
Expected training content
(schedule is only indicative)

Prerequisites for swimming lessons:

  • you know basic swimming skills:
    • breathing into the water,
    • floating on your stomach,
    • floating on your back,
    • a fall into deep water,
    • freestyle kick.
  • mastered at least two swimming styles (usually breaststroke with breathing into the water and freestyle),
  • continuous swimming at least 200 m in length by the swimming method that the swimmer controls,
  • mastered backstroke with a length of at least 25 m,
  • controlled swimming both on the shallows and in the depth,
  • the swimmer is able to swim freestyle at least 25 m with the exhale into the water and the inhile aside.

It is possible to have any number of training sessions. Continuous regular and long-term training is common at least once a week.

A rough outline of the content of swimming lessons (the content is considerably individual):

  • fitness swimming and technical exercises:
    • swimming the whole freestyle (arms and legs),
    • swimming drills for freestyle,
    • excercises for swim technique, fitness or speed,
    • bugs correction.

The training is mainly focused on the freestyle. Teaching freestyle is continuously interlaced by the swimming method known to the swimmer (usually breaststroke and backstroke). In other swimming methods, I only fix gross errors.

The goal: First of all, it is about improving freestyle swim technique followed by endurance training. It is about prolongation of the swimmed distance. The main goal is to swim continuously 200 m by freestyle. The next gole is to swim continuously 1000 m by freestyle, then we can intentionally increase the speed of swimming. After completing this training, you can a progress with the butterfly trainings.

B. Freestyle trainings for non-swimmers (freestyle as the first swimming style)

Course summary is only indicative for your vision, the lessons are done individually.

These trainings can also be attended by intermediate non-swimmers who cannot swim breastroke very well and they can swim by breastroke less than 200 m. We will learn to swim freestyle regardless of your knowledge or ignorance of the breastroke.

3. Freestyle trainings for complete non-swimmers (I cannot swim freestyle even 10 meters and I am not a swimmer)

It is a freestyle training for non-swimmers, who cannot even swim freestyle continuously 10 m, but can breathe into the water and manage the basic swimming skills and can kick freestyle legs. But they cannot swim another swimming style and freestyle is the first swimming style which they want to learn.

Swimming preconditions
(minimum required swim level)
Expected training content
(schedule is only indicative)

Prerequisites for swimming lessons:

  • you know basic swimming skills:
    • breathing into the water,
    • floating on your stomach,
    • floating on your back,
    • a fall into deep water,
    • freestyle kick.

A rough outline of the content of swimming lessons:

Freestyle instruction is continuously interleaved by teaching the backstroke. The following list is given separately for the backstroke and freestyle, but it is practically a mix of these lessons together. Initially, the backstroke predominates, followed by freestyle.

Learning backstroke

  • repeating basic swimming skills,
  • learning freestyle and backstroke kick,
  • learning freestyle breathing and backstroke breathing,
  • learning the movement of the backstroke arm,
  • learning a cycle coordination of freestyle arms and freestyle kick,
  • repetition and fixing bugs.

Learning freestyle

  • repeating basic swimming skills,
  • learning freestyle kick,
  • learning freestyle breathing,
  • learning the movement of the freestyle arm,
  • learning a cycle coordination of freestyle arms and freestyle kick,
  • repetition and fixing bugs.

The training is mainly focused on the freestyle and backstroke. Training can be continuously interwoven with the basics of other swimming styles.

I recommend at least 40 lessons.

The goal: To swim continuously at least 10 m by backstroke style (usually we swim around 25 m). The intermediate non-swimmers manages the basic technique by freestyle, he knows the basic theory of freestyle, but usually is not able to swim freestyle continuously longer distances. Swimming needs to be continued. After completing this training, you can make a progress with the freestyle trainings for intermediate non-swimmers.

4. Freestyle trainings for intermediate non-swimmers (I can swim freestyle continuously 10 m and I am not a swimmer, I can swim backstroke)

It is a freestyle training for intermediate non-swimmers who can swim continuously at least 10 m by freestyle including proper breathing into the water, but they cannot swim 200 m by any swimming style and they can swim backstroke at least a bit.

Swimming preconditions
(minimum required swim level)
Expected training content
(schedule is only indicative)

Prerequisites for swimming lessons:

  • you know basic swimming skills:
    • breathing into the water,
    • floating on your stomach,
    • floating on your back,
    • a fall into deep water,
    • freestyle kick.
  • continuous freestyle swimming at least 10 m with a good breathing into the water,
  • mastered backstroke with a length of at least 25 m,
  • controlled swimming both on the shallows and in the depth.

Continuous regular and long-term training is common at least once a week.

A rough outline of the content of swimming lessons (the content is considerably individual):

  • repeating and practicing proper breathing into the water during swimming,
  • element swimming (foot swimming, hands with aids),
  • swimming the whole freestyle (arms and legs),
  • exercises on swim technique and endurance,
  • bugs correction.

The training is mainly focused on the freestyle. Training can be continuously interwoven with the basics of other swimming styles known to the swimmer (usually breaststroke or backstroke). In other swimming methods, I only fix gross errors.

The goal: First of all, it is about extending the swim without stopping. The main goal is to swim continuously 200 m including proper breathing into the water, which will change non-swimmers to swimmers and it opens up other possibilities for swimming. After completing this training, you can make a progress with the freestyle trainings for improvement your technique.

A note: The officially acknowledged criterion for someone to be labeled as a swimmer is a continuous swim distance of 200 meters without any rest and obvious signs of exhaustion. If someone can swim at least 10 m but cannot swim at least 200 m, I call him intermediate non-swimmer. If you are not able to swim at least 10 m, you are non-swimmer.