No Fly Zone is in reference to this zone in front of your body in which in freestyle, you should never cross over. Making sure that each stroke from start to finish is outside of this zone.

Keeping a vertical forearm will help catch more water during each freestyle stroke. And create a power point within the stroke to improve resistance on the water and thus, speed.

Shoulder extension and reach are important to freestyle as this enables the swimmer to grab more water on each stroke, making it take less effort, and strokes to complete races.

In Freestyle we want a clean hand entry back into the water. This is achieved by keeping a High Elbow, and by angling the wrist downwards so that your fingers slice right thru the water.