Freestyle Basics (Level 1) – Swim Faster with Less Effort
Freestyle Basics is an engaging online course designed for beginners and triathletes who want to master the fundamentals of freestyle swimming. Build confidence, efficiency, and speed in the pool—without wasting energy.
Whether you’re learning freestyle from scratch or improving your technique, this course will give you a solid foundation for smoother, faster swimming.
Who This Course Is For
- Beginners who want a confident start in freestyle
- Swimmers who “work hard but don’t get faster”
- Triathletes aiming to save energy over longer distance
Why This Course Works
Most swimmers struggle because of inefficient technique, sinking legs, or poor breathing rhythm. Freestyle Basics 1 fixes these problems with simple, structured drills that you can practice immediately in the pool.
- Build a streamlined body position that reduces drag
- Control your breathing and maintain rhythm
- Kick effectively to support momentum
- Gain confidence and efficiency stroke by stroke
What You’ll Learn (Step-by-Step)
- Body Position: Long, stable, streamlined, minimal drag
- Head & Alignment: Neutral head, high hips, proper posture
- Kick Technique: Fundamentals of the flutterkick + common mistakes
- Propulsion: Efficient high-elbow catch & pull
- Breathing Basics: Relaxed exhale, calm inhale timed perfectly
Benefits of This Approach
- Swim Smarter: Cover more distance with less effort
- Clear Structure: Focused lessons with one key skill per session
- Pool-Ready Drills: Immediately actionable exercises
- Visual Learning: Step-by-step video tutorials + text explanations
- Fast Progress: Noticeable improvements in body position and rhythm
Expected Outcomes
By completing this course, you will:
- Swim with a fully controlled freestyle stroke
- Keep your hips high and reduce sinking
- Breathe calmly while maintaining a consistent rhythm
- Kick efficiently to propel yourself forward
Recommended Next Steps
- Focus on your kick: Kicking Course for rhythm & timing
- Fine-tune your technique: run Kicking Course alongside Freestyle Basics 1
- Advance faster: continue to Freestyle Progression to swim more efficiently and faster
Practical Info & Requirements
- Format: Short videos + concise explanations + structured workouts
- Pace: Self-paced; 1 chapter, 2–3 sessions/week suggested
- Gear Needed: 25m pool, kickboard, pullbuoy, fins, optional snorkel
⭐ Trusted by over 500 swimmers worldwide
“Goed om weer een keer bij de basis te beginnen!”-Djien Tan, Triathlete, “Hele fijn cursus! Dit helpt me enorm in mijn progressie.”- Danny Molendijk, Triathlete,
Start swimming smarter today! Join Freestyle Basics and build the efficient, confident freestyle stroke you’ve always wanted.
👉 START SWIMMING FASTER !
About the instructor
Frank Huisman
Competitive swimmer from 1980 to 1999:
2 National youth titels, multiple National podium places in long and shortcourse pools and openwater swimming.
Active age group triathlete since 2003.
Swimcoach since 1999, triathlon coach since 2009.
Owner of Tri-Experience since 2009.
Ironman Certified Coach
Super course
Half way in this course, and I am already very happy with it.
Very professional and great step by step method to really learn the freestyle properly
Learned so much, Thanks !!
Great teaching progression!
This course really guides you through the fundamentals in a great way! Just swam 400m freestyle non stop, after following this course, practicing 3 times a week. Super happy with this!
Goed om weer een keer bij de basis te beginnen!
Hele fijn cursus! Dit helpt me enorm in mijn progressie.
Perfect for beginners and for refreshing your skills!
For years, I traveled 30 km back and forth for Frank’s lessons. And every euro and every hour of travel time was more than worth it. As a swimmer with little natural talent, I managed — thanks to Tri — to swim from Den Helder to Texel, complete 10 km+ open water swims, and even finish a full Ironman.
And now his principles are available in an online course! Perfect for learning the fundamentals — anywhere in the world — or simply to refresh your technique.
Amazing, Tri! Really happy about this.
Zeer aanbevolen!
Of je nu gewoon lekker wil leren zwemmen of een serieus doel voor ogen hebt. Tri-experience is niet allen de opstap naar jouw doel, maar met de ervaring die ik heb, garantie op succes.
Met het volgen van de online cursussen krijg je de technieken aangereikt die nodig zijn jou doelen te bereiken. Toegankelijk vanaf elke niveau, beginner tot vergevorderde zwemmer. Alles komt aan bod in deze cursus.
Naast online coaching, kan ik de fysieke trainingen en cursussen ook warm aanbevelen. Hierin wordt je persoonlijk begeleid en wordt er gewerkt aan jou individuele verbeter punten. Alles is mogenlijk zowel individueel als is groeps verband. Zo heb ik met andere vrienden gezamelijk begeleiding gehad om naar bepaalde doelen te werken.
Tri-experience heeft in de afgelopen jaren het mede mogenlijk gemaakt de volgende doelen te bereiken.
Bosphorus crossing
IJsselmeer oversteek
Diverse 10km wedstrijden
Oversteken van de Straat van Gibraltar.
Mede door de professionele begeleiding zijn deze doelen allemaal succesvol afgerond. Ik kijk uit om samen met Tri-experience te werken naar nieuwe doelen.
Frankie is the best!
Frank does what he promises.
Thanks to him we were able to swim big openwater competition.
Last but not least: Frank is just a very nice guy!
Great course
Professional swim course. And very accessible for all level of swimmers. For the best experience a live course is a good investment.
Als triatleet volg ik al jaren Frank’s trainingen in het zwembad, en deze online Swimcourse is voor mij de perfecte aanvulling om nog gerichter aan mijn zwakkere punten te werken. Door de duidelijke uitleg en gerichte drills kan ik tussen de sessies door effectief blijven verbeteren en merk ik dat mijn techniek én efficiëntie echt vooruitgaan. Op mijn website een uitgebreidere review: https://www.running.nu/review-tri-experience-freestyle-basics-1-online-zwemcursus/
Well-thought-out training
The basic freestyle course by Frank Huisman (tri-experience) is a well-thought-out course with a focus on the following elements: body posture & streamline, the kick, arm coordination, propulsion, and breathing. The strength of the 7.5-hour course is the complete package. Good for beginners, but also valuable for advanced swimmers who want to return to the basics. The exercise videos clearly show what you need to do yourself, with the right emphasis on the points where things can go wrong. In short, highly recommended!
This course helped me lot by remembering each swim to pay attention to the basic technique. It keeps me focused during the training, but also during the triathlon races. I just pick one or two items of technique and concentrate. I swim smoother, more relaxed and keep my energy for the bike and run.