Swimming
Freestyle with Snorkel
Freestyle with a snorkel lets you practice your stroke without turning your head to breathe. It develops swimming endurance while you focus on body alignment and arm technique.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Fit a front-mounted swim snorkel with the mouthpiece comfortably sealed between your lips.
- Push gently away from the wall face down, with the snorkel opening above water.
- Start a small, continuous flutter kick from your hips.
- Reach one arm forward in line with its shoulder.
- Press that hand and forearm backward through the water toward your hip.
- Lift your arm out of the water for its return forward.
- Alternate arm strokes for your chosen distance.
- Finish by taking hold of the wall.
Form cues
- Look straight down.
- Roll your shoulders and hips together.
- Breathe steadily through your mouth.
- Keep your recovering arm relaxed.
Common mistakes
- Crossing the centerlineEnter each hand on its own side of your head rather than reaching across your body.
- Dropping the elbow during the pullKeep your elbow nearer the surface than your hand as your forearm angles downward.
- Large, knee-driven kicksUse narrow kicks with soft knees so your feet stay close to your body's line.
Safety
Water entering the snorkel can cause inhalation or panic, creating a drowning risk. Fatigue or forceful pulling can also strain your shoulders.
- Use a lifeguarded pool with a clear lane; a snorkel is not a flotation aid.
- Practice comfortable face-down breathing and the manufacturer's clearing method while holding the wall before swimming.
- If water enters or breathing becomes uncomfortable, stop at a secure support and remove the mouthpiece to breathe freely.
- End the interval if shoulder pain develops or you cannot maintain a controlled stroke.
If you cannot already swim freestyle comfortably, get supervised swimming instruction before trying this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
- Swim Snorkel
Sets and reps
- Sets
- 4–6
- Target
- 25–50 meters
- Rest
- 30 sec
Swim at an easy pace, choosing a distance that finishes at a wall.