# Swimming

> Freestyle swimming (front crawl) is full-stroke cardio in the water that trains your heart and lungs with a long, relaxed arm stroke and a steady kick.

Page: https://fitnessie.app/exercises/swimming/
Type: Cardio · Cardio
Demo video: https://fitnessie.app/demos/swimming/fa21624523f929dd.mp4

## How to do it

1. Float face down with your body straight and horizontal, head down.
2. Reach one hand ahead of you in line with your shoulder, then bend the elbow and catch the water with your forearm vertical.
3. Pull down and back past your thigh as your hip and shoulder rotate upward.
4. Bring the hand up and over the water with a high elbow and reach it forward again as the other arm pulls.
5. Kick small and steady from the hips, and turn your head to breathe to the side every two strokes.

## Key cues

- Head down, spine straight
- Reach, then catch
- High elbow, hand under it
- Kick from the hip
- Boil the surface

## Common mistakes

- Lifting your head so your hips and feet sink
- Kicking from the knees instead of the hips
- Pulling short and forceful instead of long and relaxed
- Recovering low and wide so your hips wiggle

## Muscles worked

- Primary: Lats, chest and triceps
- Secondary: Front delts, side delts, rear delts, upper back, traps, abs, obliques, quads, hamstrings and glutes

## Equipment

None.

## References

- [U.S. Masters Swimming: Freestyle Swimming, The Complete Guide](https://www.usms.org/fitness-and-training/guides/freestyle)
- [U.S. Masters Swimming: How to Swim Freestyle](https://www.usms.org/fitness-and-training/articles-and-videos/articles/how-to-swim-freestyle)
- [Healthline: How to Swim](https://www.healthline.com/health/exercise-fitness/how-to-swim)