Swimming: Frontcrawl - Technique

Full Stroke Swimming.

The body position will be streamlined and horizontal lying flat with the face in the water looking downwards. The hips are held high with rotation of the shoulders and upper body as the hand reaches underwater to full stretch allowing more power throughout the pull. This helps the body to cut through the water in a streamlined fashion. The shoulders should remain relaxed. The hips should roll in tune with the shoulders to stop any rigid swimming another common fault is snaking of the hips. The head is central and fixed turning to the left or right to breathe. The face should be placed on the water surface with the eyebrows underwater and forehead touching the water surface. The feet should break the surface, creating some white water splash from the turbulent mix of water and air.

Kick.

Alternate kick kepping in line with the body and close to the water surface. Do not kick too deep. Start the kick from the hips and use the whole of your leg through to your feet and toes with feet and toes pointing towards the opposite end of the pool. (Do not drive or strat the kick from the knees). Knees will be slightly bent with legs and feet pasing close to each other with feet creating a small amount of white water splash. Increase the speed of kick to a six beat leg kick for greater propulsion over short distances (six leg kicks to every full arm stroke cycle). The kick for distance swimmers is mainly used for balance.

Hips.

When swimming frontcrawl the hips stay high and close to the water surface with your costume just breaking the surface. There is slight rotation of the hips to the left and right as you reach forwards with every arm stroke.

Pull.

Enter the hand into the water with forefingers and thumbs first stretching your arm to full extension. Following hand entry, the palm faces down on the water for the catch position. The hand then travels under the body pushing the water backwards towards the thighs and presses back to full extension past the hips and costume line. (Always keep the water on the palm of your hands during the pull). The elbow then leaves the water first followed by the wrist and hand. At all stages of the arm recovery the elbow remains higher than the hand. The hand and fingers stay close to the water surface as the arm recovers over the water close to your body line for a controlled hand entry back into the water reaching forwrads to full stretch once again.