How to Float and Kick Efficiently in Freestyle Swimming

Floating and kicking are two foundational skills in freestyle swimming. Without solid technique in these areas, even strong arm pulls and breathing form won't get you far. Efficient float and kick mechanics improve streamlining, balance, propulsion, and endurance in the water.

Whether you're a beginner or refining the basics, this guide will walk you through how to float properly and kick efficiently to build a strong freestyle foundation.

🌊 Why Floating and Kicking Matter in Freestyle

Floating gives your body the correct position in the water. Kicking drives the lower half and keeps your body aligned and stable. If either is off, your stroke becomes drag-heavy and energy-draining.

Benefits of mastering float and kick:

• Reduces water resistance

• Improves body alignment

• Enhances rhythm and stroke timing

• Conserves energy on long swims

🧍‍♂️ Step 1: Master the Horizontal Float

✅ Neutral Body Position:

• Keep your head in line with your spine, eyes looking straight down.

• Chest should be slightly pressed down, hips at the surface.

• Squeeze glutes and engage your core to keep legs near the surface.

Common Mistakes:

• Lifting the head too high (causes hips to sink)

• Holding breath too tight (makes body rigid)

• Bending at the hips (increases drag)

Drill: Starfish Float

• Float on your stomach, arms and legs extended.

• Relax and focus on even breathing and body stillness.

🦵 Step 2: Develop an Efficient Freestyle Kick

Freestyle kicking should be compact, continuous, and initiated from the hips, not the knees.

✅ Key Kick Mechanics:

• Small, fast flutter kicks (like tapping your foot in water)

• Legs stay close together, toes pointed

• Kick rhythm should match stroke tempo (commonly 6-beat kick)

❌ Avoid:

• Large, splashy kicks

• Kicking from the knees

• Stopping your kick during your arm strokes

Drill: Vertical Kick

• In deep water, keep your body upright and kick in place using flutter kicks.

• Hands can be on the surface or crossed on the chest to increase difficulty.

Drill: Kick on Back with Arms at Sides

• Focus on straight legs and steady kick tempo.

• Helps isolate lower body and improve balance.

🏊 Step 3: Combine Float and Kick for Streamlined Swimming

Drill: Streamline Kick Off the Wall

• Push off the wall in a tight streamline position (arms overhead, body straight).

• Add flutter kick and hold position for 5–10 seconds or longer.

Drill: Kick with Board or Fins

• Helps reinforce technique while building leg strength.

• Keep the board low in the water and body flat.

🔄 Bonus Tips for Efficiency

• Practice controlled breathing during kick sets to build lung control.

• Record yourself to analyze body line and leg movement.

• Add short kick intervals (e.g., 4 x 25m) at the start of each session.

🏁 Final Thoughts

Floating and kicking efficiently in freestyle swimming sets the stage for everything else — body alignment, speed, and endurance. Don’t rush to advanced drills before locking in these basics. Focus on proper body position, relaxed breathing, and a strong, rhythmic kick. Your entire stroke will benefit.