free-style

Question
i m a beginner in swimming. can u tell me the correct step in performing a freestyle swim?
what r the basic warm-up exercise that we need to do to prevent injuries? thanks a lot!

Answer
Clare--
Since swimming is a relaxed exercise, the best thing to do to prevent injury is to make sure your shoulders are stretched out really well.  Do arm circles forward and backward to loosen them out, also do other stretches to make sure your arms and legs are stretched and loose.  As for the freestyle, the best progression is to start by holding the pool wall and practice the arm strokes one arm at a time with your face in the water to practice the breathing pattern(turning your head to get your mouth out, not lifting your head).  While holding the wall with one arm you can really work on feeling the pressure of the water against your hands.  Once comfortable with that, get a kick board and add a kick while working on one arm at a time alternatively.  After you get comfortable with that you can try it without the board.
Hope this helps, if you have any other questions let me know.
George