Freestyle swimmers can improve their times and workout qualities by trying a few trusted tricks of the trade.
For an all-body workout that will improve your times, do more than just the freestyle stroke during your workout. You'll need to practice the breaststroke, freestyle (of course), and some kickboarding, along with using paddles.
Start out practicing freestyle, reaching as far forward as possible with each stroke, gliding for a few seconds before pulling down through the stroke. Make every stroke count, engaging your muscles as you pull through the stroke, pushing the water behind you, not to the sides. Keep your kicks strong, focusing on kicking from your hips, keeping your legs somewhat straight.
Try to glide across the top of the water, not thrash at the water. Smooth moves will get you the best times.
Move into using paddles on your hands, feeling how the added water resistance challenges your muscles, aiming to get across the pool with as few strokes as possible. Then take off the paddles and swim a couple laps with your hands balled up. Finally, resume freestyle laps in your normal manner. Your hands will feel like powerful paddles; you'll be faster, too.
Swim until your shoulders are feeling it (stopping before risking injury, of course), and then switch to a kickboard workout. Take this time to stretch out your shoulders as you rest on the kickboard, propelling yourself through the water with strong, powerful, lengthy kicks with straight legs. Make the kicks long and powerful, using all of your legs. Use the kickboard until you feel the burn. While still on the kickboard, switch to a breaststroke kick, exercising your legs in a new way.
Complete your workout with a last set of freestyle laps, just you, no props. Focus on perfecting every stroke.
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