Swimming: Full Stroke Cycle

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.

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.

Turn.

Tumble Turn. Focus onto the wall five metres away and be aware of how many strokes it takes you to reach the wall. On the penultimate stroke the hand is taken down under the body at right angles towards your opposite hip in order to pivot around the wall. Do not execute the tumble turn in a head over heels fashion as you will be left on your back. As the feet are planted on the wall the leading arm finds a straight direction to follow whilst underwater. Once the feet have been firmly placed they drive off the wall with both hands together, push off underwater to create a streamlined position, hold for two seconds after the push off; This will keep the body under the oncoming wave you have created and cut back on resistance; After a short glide start to kick with frontcrawl or dolphin legs underwater for another two seconds, the head then breaks the surface first to resume full stroke.

Breathing.

The breathing action is a regular and controlled turning of the head to either side. Ensure full and quick intake of breath and exhail into the water as the face returns to its central position. Bilateral breathing to the left and right of every third arm stroke will help develop good balance and rhythm.