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Freestyle Swim 5s · no sound

Freestyle Swim

Prone alternating-arm swimming with a flutter kick and rotational breathing, driven by the back and chest through each pull.

Primary muscle
Chest, Upper Back
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Cardio
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How to do it

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

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.

Muscles worked

Primary
ChestUpper Back
Secondary
AbsBicepsFront DeltsTriceps

Same movement, other equipment

Rowing Intervals Intermediate Rowing Intervals Quads Machine Rowing Sprint Intermediate Rowing Sprint Quads Machine Ski Erg Intermediate Ski Erg Abs Machine VersaClimber Intermediate VersaClimber Glutes Machine

Similar exercises

Breaststroke Swim Intermediate Breaststroke Swim Chest Bodyweight Butterfly Swim Advanced Butterfly Swim Chest Bodyweight Swim Sprint Intervals Advanced Swim Sprint Intervals Chest Bodyweight Backstroke Swim Intermediate Backstroke Swim Upper Back Bodyweight Swim Pull Drill Intermediate Swim Pull Drill Chest Bodyweight

Good to know

What muscles does the Freestyle Swim work?
Mainly the chest and upper back. It also works the abs, biceps, front delts and triceps.
What equipment do you need for the Freestyle Swim?
None. It is a bodyweight exercise.
Is the Freestyle Swim good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Steady-State Rowing Machine.

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