Knowing how to swim smooth freestyle is essential for lap swimmers, triathletes, open water swimmers, water polo players, CrossFit athletes and basically anyone wanting to swim as a workout.
Position of the body.
The first thing to note is the position of the body.
The more horizontal your body is the easier it will be to swim without a lot of resistance.
The main issue people have is that their legs sink. To compensate they start kicking faster, then they get tired and their legs sink.
The reason the legs sink, and the upper body floats is the lungs.
The lungs of a beginner are always full.
This causes the upper body to float more and the legs to sink. It is better to have just enough air in the lungs to do a few strokes and exhale underwater before taking a small breath. This will sink your head and upper body a little making it easier to lift your hips. To master this technique, it is essential to know how to breathe properly.
The next thing to master is to reduce excess drag.
Advanced swimmers use very little energy to go forward while swimming smooth freestyle. This is because they have reduced the drag of their bodies as much as possible.
One big part of it is the legs.
Try to avoid bending your knees too much.
For smooth freestyle doing a few narrow kicks, maybe one or two per stroke, should be enough to keep your legs afloat.
Finally point your ankles in plantar flexion, this will reduce your drag a substantial amount, and will help you swim smoothly. This exercise will help you swim a smoother freestyle.
By having your arm above the water for a longer stretch of time, you will struggle to find a way to stay afloat and use the muscles necessary to counter act that. You will also create a correct pathway with your hand in the recovery stage.
If you want to take your smooth freestyle to the next level work on your core. It will give you stabilization for a better horizontal position. Work also on your flexibility, this will give you a better range of motion and reduce drag.
Emiliano Mora and Bruno Moreno Gutiérrez