The document provides instructions for performing the freestyle stroke in swimming competitions. It outlines the starting procedure, including getting into position on the starting blocks and maintaining a stationary position until the starting signal. It then describes the key elements of the freestyle stroke, including taking a powerful dive into the water, being able to glide underwater for up to 10 meters using dolphin or flutter kick, and not performing double-arm pulls underwater. The document concludes by detailing how to execute freestyle turns, such as taking a big breath before hitting the wall, swimming into the wall at full race pace, flipping with arms at the hips, and pushing off hard while streamlining the body and kicking underwater for up to 10 meters without double arm pulls

1. FreestyleFreestyle
1.1. The starter will blow a longThe starter will blow a long
whistlewhistle  climb onto theclimb onto the
blocks and get your feetblocks and get your feet
into the correct positioninto the correct position
2.2. On the starter's commandOn the starter's command
“take your marks”“take your marks”
immediately take up aimmediately take up a
starting position with atstarting position with at
least one foot at the frontleast one foot at the front
of the starting platforms. of the starting platforms.
3.3. When all swimmers areWhen all swimmers are
stationary, the starter willstationary, the starter will
give the starting signal.give the starting signal.
4. If you move before the starting
signal you will be disqualified for
a false start.

2. FreestyleFreestyle
 Your dive shouldYour dive should
bebe powerfulpowerful andand
streamlinedstreamlined..
Enter the waterEnter the water
with distance andwith distance and
speed.speed.
 You may glide upYou may glide up
to 10 metersto 10 meters
underwater withunderwater with
dolphin or flutterdolphin or flutter
kick.kick.
 You may NOT doYou may NOT do
any double-armany double-arm
pulls underwater.pulls underwater.

3. Freestyle TurnsFreestyle Turns
 Take a big breath one orTake a big breath one or
two strokestwo strokes beforebefore youyou
hit the wall.hit the wall.
 Swim into the wall at fullSwim into the wall at full
race pace.race pace.
 Begin your flip with bothBegin your flip with both
arms at your hips.arms at your hips.
 When your feet touch theWhen your feet touch the
wall, take a second towall, take a second to
make sure you’re pointingmake sure you’re pointing
in the correct directionin the correct direction
and you have firm footingand you have firm footing
Push offPush off hardhard andand
streamline your body. Kickstreamline your body. Kick
underwater for up to 10underwater for up to 10
meters.meters.
NO DOUBLE ARM PULLS.NO DOUBLE ARM PULLS.