Self-Taught Freestyle: Tips for Progressing Through Skill Levels

From First Strokes to Confident Laps — A Lifelong Journey of Learning, One Skill at a Time 

Learning freestyle on your own is a bold and rewarding adventure. Whether you’re a child discovering the water, a teen building fitness, an adult returning after years away, or a senior embracing low-impact exercise, freestyle offers freedom, health, and joy. But without a coach, it’s easy to plateau, develop bad habits, or lose motivation.

The key to long-term success? Progressing intentionally through skill levels — mastering foundational movements before adding complexity, and celebrating small wins along the way.

In this guide, we’ll break down a clear, self-guided pathway from beginner to advanced freestyle, with practical tips, drills, and mindset strategies for every stage.

🌊 The 4 Stages of Self-Taught Freestyle

Level 1: Water Comfort & Basic Movement (Beginner) 

Goal: Feel safe and move forward with minimal fear

Focus: Breathing, floating, kicking, arm recovery

Level 2: Stroke Coordination & Efficiency (Intermediate) 

Goal: Swim 25–100m continuously with smooth rhythm

Focus: High-elbow catch, body rotation, bilateral breathing

Level 3: Endurance & Pacing (Advanced Beginner) 

Goal: Swim 500m+ with consistent technique

Focus: Stroke count, aerobic base, turn execution

Level 4: Speed, Power & Refinement (Competitive/Elite) 

Goal: Race-ready technique, pacing strategy, wall speed

Focus: Race-pace intervals, underwater breakouts, mental toughness

“You don’t need a coach to learn freestyle — you need curiosity, patience, and a plan.”  

🧒 Level 1: Water Comfort & Basic Movement

✅ Key Skills to Master:

• Blowing bubbles underwater (steady exhale)

• Front and back floating

• Flutter kick with board

• Basic arm recovery (overwater swing) 

🛠️ Self-Teaching Tips:

• Use a kickboard: Build leg strength and confidence

• Practice in shallow water: Stand up anytime for security

• Sing or count: “Kick, kick, reach, breathe!” to internalize rhythm

• Film yourself: Use a phone (waterproof case) to see your form 

💡 Drills to Try:

1. Bubble Blowing: Blow steady stream for 5 seconds

2. Superman Glide: Push off wall, arms extended, glide as far as possible

3. Kick & Breathe: Kick on front, lift head to breathe every 4 kicks 

🎯 Success Metric: “I can swim 10 meters without stopping.”  

🧑 Level 2: Stroke Coordination & Efficiency

✅ Key Skills to Master:

• High-elbow catch (not straight-arm pull)

• Body rotation (30–45° with each stroke)

• Bilateral breathing (every 3 strokes)

• Streamlined kick (from hips, not knees) 

🛠️ Self-Teaching Tips:

• Use a snorkel: Removes breath timing stress — isolate pull mechanics

• Fins: Improve body position and reduce leg fatigue

• Tempo Trainer or metronome app: Lock in stroke rate (e.g., 1.4s/stroke)

• Stroke count: Aim to reduce strokes per 25m at same pace 

💡 Drills to Try:

1. Fist Drill: Swim with closed fists — forces forearm catch

2. Catch-Up: One arm waits in streamline until other completes stroke

3. 6-Kick Switch: 6 kicks on side, switch arms — builds rotation 

🎯 Success Metric: “I can swim 50m with consistent rhythm and no breath-holding.”  

👨 Level 3: Endurance & Pacing

✅ Key Skills to Master:

• Negative splitting (second half faster than first)

• Efficient flip turns

• Stroke count control under fatigue

• Pacing by feel (not just clock) 

🛠️ Self-Teaching Tips:

• Track metrics: Time, stroke count, perceived effort

• Use CSS (Critical Swim Speed) calculator: Find your sustainable pace

• Practice open turns: For safety in crowded pools

• Join a Masters group: Even once a week for feedback 

💡 Drills to Try:

1. Cruise Intervals: 5 x 200m @ threshold pace, 30s rest

2. Descending Sets: 4 x 100m — get faster each 100

3. Broken Swims: 400m as 4 x 100m with 15s rest — simulate race fatigue 

🎯 Success Metric: “I can swim 1000m continuous with stroke count under 18/25m.”  

👴 Level 4: Speed, Power & Refinement

✅ Key Skills to Master:

• Race-pace starts and breakouts

• Underwater dolphin kicks off walls

• Pacing strategy by event (50m vs. 1500m)

• Mental rehearsal and race planning 

🛠️ Self-Teaching Tips:

• FORM Smart Goggles: Auto-track splits, stroke count, SPM

• Video analysis: Compare to elite swimmers monthly

• Dryland strength: Rotator cuff, core, glutes 2–3x/week

• Taper before time trials: Reduce volume, sharpen speed 

💡 Drills to Try:

1. Sprint SPM Bursts: 10 x 25m @ 95% with Tempo Trainer

2. Turn + 3 Stroke: Max effort off wall → 3 powerful strokes

3. Race Simulation: 1 x 400m IM or 1500m freestyle at goal pace 

🎯 Success Metric: “I hit my goal time in a time trial with perfect turns.”  

📱 Universal Self-Teaching Strategies (All Levels)

1. Film Yourself Weekly 

• Compare to elite swimmers on YouTube

• Focus on one improvement per week 

2. Use the “3-2-1” Feedback Loop 

• 3 things you did well  

• 2 things to improve  

• 1 focus for next session 

3. Leverage Free Resources 

• Swim Smooth YouTube: Drills and stroke analysis

• MySwimPro App: Custom workouts and technique tips

• USA Swimming Learn-to-Swim Videos: Age-appropriate progressions 

4. Join a Community 

• Masters swim groups (many welcome beginners)

• Online forums (r/swimming on Reddit)

• Local “adult learn-to-swim” classes (even 1–2 sessions help) 

⚠️ Common Self-Taught Mistakes (And How to Fix Them)     

Straight-arm recovery	Strains shoulder, creates drag	Bend elbow early — “Show your armpit”
Crossing over midline	Causes zig-zag, wastes energy	Enter hand shoulder-width apart
Holding breath	Builds CO₂, causes panic	Exhale steadily underwater
Kicking from knees	Wastes energy, drops hips	Initiate kick from hips
Rushing the stroke	Sacrifices glide, increases fatigue	Use Tempo Trainer to slow down

💙 Final Thoughts

Freestyle isn’t just a stroke — it’s a lifelong companion. It meets you where you are, whether you’re 8 or 80, and grows with you. And you don’t need a coach to claim it.

With patience, self-awareness, and the right tools, you can build a freestyle that’s efficient, pain-free, and deeply joyful.

So press record.Take a breath.And remember: every great swimmer started exactly where you are —one stroke at a time.

Swim your age. Swim your pace. Swim your way. 

Because the water doesn’t care how old you are — only how willing you are to move through it. 💙🏊‍♀️