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Intermediate
Swimming

Distance Freestyle

by Katie Ledecky

Learn Katie Ledecky's efficient distance freestyle technique for long races.

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Step-by-Step Breakdown
1

Streamline Position

Minimize drag with body alignment

  • Body horizontal at surface
  • Head in neutral position
  • Hips high, near surface
  • Core tight and stable
2

Catch & Pull

Efficient underwater pull pattern

  • High elbow catch
  • Pull straight back under body
  • Finish past hip
  • Long stroke, not choppy
3

Flutter Kick

Consistent propulsive kick

  • Kick from hips, not knees
  • Small, fast kicks
  • Toes pointed back
  • Minimal knee bend
4

Breathing Pattern

Rhythmic bilateral breathing

  • Breathe every 3rd or 5th stroke
  • Rotate head, not lift
  • Quick breath, one goggle in water
  • Exhale underwater fully
Common Mistakes
  • •Lifting head to breathe
  • •Crossing over centerline
  • •Short, choppy strokes
  • •Holding breath underwater
Pro Tips
  • 💡Practice with tempo trainer
  • 💡Focus on distance per stroke
  • 💡Build aerobic base first
  • 💡Perfect technique before adding speed

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