我個人認為二擊法的自由式是最適合用來練技術的游法，因為動作簡單，划水與踢腿頻率低，有充裕的時間來「感覺」游泳-每一個動作所產生的效果：推力與水阻，身體在水中滑行的流暢與否？划水是否有效率？踢腿是否產生足夠推力，…. etc。近年來
頗頗流行的「魚式」（Total Immersion）游法，基本上是用這種二擊法的自由式。
以下是我所列出的二擊法的自由式來練技術應注意或應該嘗試的事項：
1.身體的轉動/擺盪：從大擺盪到小擺開都試試看。
2. 長划水，水入水後向前伸，突肩向前伸到最長（手肘可以微彎），推水也推到底。
3. 踢腿效率，調整踢法與身體的擺盪，讓自己感受到腳背大面積踢水。
4.感覺水阻，並調整動作或姿勢避免水阻。
5.嘗試不同的換氣（呼吸）頻率，甚至微調換氣時間。
6.嘗試不同
7. 練習蹬牆出發，最好側身出發，而且，並且不會抬頭角度所造成的影響。
8 . 算每趟劃手的次數。以次數的多寡作為不同嘗試間的比較基礎。要呈低水阻姿勢。
9. 練習豚式踢，每次出發與轉身都要做dolphin kick。
10.拉長練習距離。
邁克爾 – 菲爾普斯二次腿
[2連踢]
由於動作較少，動作簡單，我希望每個人都可以利用這種「2拍自由泳」來改善所有人種技術（因為我做了！）。PLS支付並執行以下操作。
1.身體旋轉
允許您的肩膀旋轉/滾動超過您的臀部，但不超過水平90º。在找出最適合你的方式之前，嘗試誇大（臀部和肩部）的旋轉/捲動
1.1髖：
嘗試通過強力踢髖來旋轉。一個人幾乎不能過度旋轉他的臀部。1.2肩膀：
嘗試通過高肘彎臂恢復來最大化肩部旋轉。強調「肘關節」，同時將你的肘關節推向高潮。請勿將水面旋轉/翻滾超過90度。
*這是為了讓你理解身體滾動/旋轉的幅度以及這種滾動/旋轉的結果。你不需要總是以最大旋轉的速度游泳。但在知道了所有可能性之後，你才會知道什麼適合你。
2.長中風
在踢完後，將你的手伸到極限。應該對對手進行中風和踢球。在這一點上，從你的指尖到最大伸展（手臂）的手指（對側）應該形成你身體能夠產生的最長的線。拉動時，也拉下（推）。然後嘗試為自己感受正確的中風長度。
3.高效的扑打踢
你喜歡踢你的腳踢或踢足球在你面前。但是，當「鞭打/踢球」確保在踢球/鞭打方向上產生最大表面時。怎麼做？當你踢/甩時，你可以選擇思考/做
一個。向內旋轉你的膝蓋（向內）
b。橫向（向外）旋轉腳跟
c。指向你的腳趾並向內旋轉。
4.拖動檢測和調整
由於慢動作和慢速率，你應該能夠感覺到你的身體的任何部位是否會引起水中的額外阻力。如果你感到有抵觸情緒，你可以努力改善你的動作或姿勢，使其更加精簡。（例如，如果你感覺到腳趾有額外的阻力，那麼嘗試將腳趾指向避免它。）
5 .
呼吸用不同的時間和頻繁/模式來實驗呼吸，以查看哪種方法最適合您。
5.1時間
長中風，強大的踢，因此游泳2bk長滑翔。因此，你可以呼吸相當長的時間。嘗試校準你的呼吸到中風力學。在你的中風的「力量階段」呼吸。
5.2頻繁或模式
改變呼吸，每2/3/4/5次呼吸。從一邊呼吸開始，然後嘗試做雙邊呼吸。
6.頭部位置
雖然我告訴頭部應保持中性，但請嘗試改變頭部位置以查看各頭部位置之間的差異。頭部的中立位置是在前方1英尺處向右看（面朝下）。然後試著看前方1米，2米，4米（抬起你的下巴）並感覺不同。
7.數筆畫
當你嘗試改變你的移動，位置..等等時，請確保每次計算行程以查看差異。中風越少，越好？！這不是必要的。如果你每次都是在同一時間游泳，但用較少的筆劃，那當然更好。但是，如果你使用的次數較少，而且你的游泳速度較慢，那麼你「滑」得太多了。
8.推送
每次嘗試從你身邊的牆上推開。確保讓你的身體更加流暢。你永遠不可能練習推出或簡化的位置。
9.海豚踢
嘗試在每次推送（包括轉身）後至少進行兩次海豚踢球。特別是在游泳2bk時，你應該可以踢更多。並找出合適的時機開始DK。隨著你推進/精簡所取得的進展，你會感到更不舒服（用你的肺），試著忍受這一點。「推出」和隨後的「海豚踢」是游泳期間最快速的階段。忍受這種不安的感覺是至關重要的。在加入「翻轉轉彎」之後，就競爭而言，「翻轉+下推+ dk」將成為自由泳中要求最高的部分。
10.在距離
上添加嘗試添加更多圈數。說，你在100米游泳後休息，然後在休息前游泳150米。完成後，添加一圈或兩圈，然後等等。
覆蓋這10點，然後你將優雅地游泳自由泳。
[ 2 beat kick ]Due to less motions, simple move, I expected everyone to make use of this “2-beat kick freestyle” to refine all kinds of techniques (because I did!). PLS pay attn to and carry out the following.
1. body rotation
Allow your shoulders rotate/roll more than your hips but no more than 90º from horizontal. Before you figure out what fits you the best, try to exaggerate the rotation/roll (of both hips and shoulders)
1.1 hips:
Try to make hip rotation by kicking strongly. One can hardly over-rotate his hips. 1.2 shoulders:
Try to maximize shoulder rotation by high-elbow-bent-arm recovery. Emphasis on “elbow lead” while lifting your elbow close its climax. Don’t rotate/roll your shoulder more than 90 degrees from water surface.
* This is meant for you to understand the amplitude of body roll/rotation as well as the consequence of such roll/rotation. You do not need to swim with max rotation always. But you will only know what fits you the best after knowing all the possibility.
2. long stroke
Right after kick, extend your hand (thrust shoulder) to its limit. Stroke and kick should be made contralaterally. At this point, from your pointing-toe to max-extended (arm) finger of hand (of contralateral side) should form the longest line that your body is ever able to produce. While pull, also pull (push) all the way down. Then try to feel the right stroke length for yourself.
3. efficient flutter kicks
Snap your kick like whipping or kicking a football in front of you. However, when “whip/kick” make sure to produce max surface on kick/whip direction. How to do it? When you kick/whip down, you can choose to think/do
a. rotate your knee medially (inward)
b. rotate your heel laterally (outward)
c. point your toe and rotate inward.
4. drag detection & adjustment
Due to slow motion and slow rate you should be able to feel if any areas of your body that causes extra drag in the water. Where you feel resistance, you could work on improving your motion or position to become more streamlined. (ex. If you felt extra drag about your toes, then try to point your toes to avoid it.)
5. breathing
Experiment breathing with different timing and frequent/pattern to see which fits you the best.
5.1 timing
Long stroke, powerful kick, therefore long gliding at swimming 2bk. Consequently, you are allowed to breathe in rather long spell of time. Try to calibrate your breathing into stroke mechanics. Breathe at the “power phase” of your stroke.
5.2 frequent or pattern
Vary your breath, breathing every 2/3/4/5 strokes. Start with breathing on one side, then try to do bilateral breathing.
6. head position
Though I told that the head should remain neutral, please try to vary your head position to see the difference between various head positions. Neutral position of head is about looking at 1 foot ahead to right down your eye (face down). Then try to look at 1m, 2m, 4m ahead (lift your chin) and feel the differences.
7. count strokes
When you try to vary your move, position..etc., make sure count the stroke every time to see the difference. The less strokes, the better?! It’s not necessary so. If you swim every lap about the same time but with less strokes, of course, that is better. But if you used less strokes and you also swam slower, then you “glided” too much.
8. push-off
Try to push off from the wall on your side every time. Make sure to make your body streamlined. You can never practice push-off or streamlined position enough.
9. dolphin kick
Try to do at least 2 dolphin kicks after each push-off (including turn). Specially when swim 2bk, you should be able to kick few more. And find out the right timing to start dk. With the progress you make on push-off/streamline, you will feel more uncomfortable (with your lungs), try to endure that. “Push-off” and subsequent “dolphin kicks” form the most speedy phase during swimming. It’s critical to put up with such uneasy feeling. After adding on “flip turn”, then “flip + push-off + dk” will be the most demanding part in freestyle swimming as far as competition is concerned.
10. add on the distance
Try to add more laps. Said, you are taking rest after swim 100m, then try to swim 150m before break. After you can make it, add one or 2 laps, then so on and so forth.
Cover these 10 points, then you will make progress with swimming freestyle gracefully.
