Don't know how to swim!

[alpinerabbit]

........ I do three arm pulls forward, then it's time to stick my head out to get air and I end up sucking in water, so then I end up having to stand to breath and start over.

Swim instructor says I'm still exhaling and start to inhale when my head goes back in the water, says I need to have all my air expelled by the time my head comes out of the water so that I can quickly inhale.

I can't seem to fully expel until my head is out of the water.

Start by practicing blowing bubbles underwater until you have expelled everything. Maybe standing with your upper body and arms horizontal.

Then go on to the following drills:

http://www.limmatsharks.com/basic_drills.html

Do these religiously. We still do these in Tri Club practice.

Then start back on the arm stroke.

There are more excellent articles on freestyle and other strokes: http://www.svl.ch ---> Tips in English