Training Module: Fixing Non-Position 11 Freestyle Arms

Critical Issue with Free Arms

One of the most common problems swimmers face when learning freestyle is not using their free arms correctly. At a recent audit of Level 3 swimmers doing freestyle, not a single one was reaching forward in Position 11. Instead, I saw a disturbing amount of freestyle swimming with arms dangling at the swimmer's hips.

Swimming freestyle with the arms dangling near the hips creates drag, disrupts timing, and should not be done. The arms should extend forward into position with every stroke. If they pause, they should briefly pause reaching forward above the shoulder instead of pausing down by the hips.

What is Position 11?

Position 11 is when swimmers extend both arms above their shoulders. Laying face down in the water, it looks like both arms are reaching forward at the surface. Position 11 is named after the shape the arms form — like the number 11. This position helps swimmers reduce drag, maintain balance, and prepare for the next stroke. Swimmers should begin and end every single freestyle stroke in Position 11.

Focus on Three Things

Kick with a freestyle kick while face down. To breathe, lift your head up quickly. Avoid sculling or doggie paddle to breathe.

3 Things to Make Position 11 Easier

How Can You Correct Dragging Hip Arms?

Dragging hip arms occur when swimmers drop their arms to their hips or sides instead of keeping them in Position 11. This causes swimmers to lose speed, stability, and rhythm.

Reinforce Position 11 Constantly

To correct this problem, instructors should constantly reinforce Position 11 swimming with every attempt. If you see a swimmer doing freestyle, breaststroke, or butterfly and they are not pausing in Position 11, they are learning wrong. Show them your arms with both arms above your head and demonstrate what it should look like.

Use These Drills

You can also do the catch-up drill shown in this video. When you swim, leave one hand in Position 11, and the other hand must "catch up" to it before the next arm can begin or initiate the next stroke.

Repeat After Me

A good way to help swimmers remember Position 11 is to use a simple chant or rhyme they can repeat while swimming. For example, you can say:

"One-one, position 11"
"Reach and glide, arms side by side"
"Up and over, like a four — Position 11 knower"

You can also use visual cues such aspool noodles,kickboards, orflagsto help force their arms into Position 11. The more you emphasize Position 11, the more likely swimmers will adopt it as a habit and improve their freestyle technique.

Here are some potential drills to correct the problem.

3x SL + Position 11 for 5 kicks + 1 FR

Streamline with freestyle kick. At the surface transition from streamline to position 11. Continue kicking for 5 kicks in position 11.

Continue kicking and do one arm stroke of freestyle. Leave other arm in position 11 place.

FR Drill: 5 Kicks in Position 11 + 1 FR

Stay in position 11 for 5 flutter kicks.

Do 1 freestyle stroke with a single arm, leaving the other arm in position 11.

Keep kicking throughout the whole time.

Only count kicks when back in position 11 with both arms.

Breathe During an Arm Stroke

Breathe during an arm stroke.

If you see dangling arms at the hips, SAY SOMETHING!

This requires constant reinforcement and alignment between us, the swim instructors and coaches, and the swimmers.