Swimming: Stroke Development Frontcrawl

Kick Dolphin Legs whilst on your side. Stretch one arm down the pool above the head holding the top of a small float, keep the other arm by your side. Keep your feet together as you kick to opposite sides of the pool. This drill will help increase flexibility in your shoulders as well as condition the legs.

Pulling Pattern
Enter the hand into the water with forefingers and thumbs first and elbow held high stretching your arm to full extension. After hand entry the hand moves slightly out and down to the catch position. The hand then presses under the body and pushes backwards and outwards towards the thighs. The elbow then leaves the water first followed by your wrist and hand with your arm moving over the water close to your body for a controlled entry.

Body Position
Streamlined and horizontal lying flat with your face in the water looking slightly downward and forward. Hips slightly lower than your shoulders with rotation of the shouldersand upper body. Head central and fixed turning to the left or right to breath. The hips should also roll in tune with the shoulders to eradicate any rigidity in the stroke. A common fault is snaking of the hips which swimmers should resolve as early as possible.

Timing
Ensure coordination of pulling, kicking and breathing into a continuous and consistent fluent movement for a smooth controlled stroke.