Swimming: Stroke Development Frontcrawl

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.

Breathing
Regular and controlled turning of the head to either side. Ensure quick intake of breath and blow strongly into the water as the face returns to its central position.

Dive
Stand firmly on the poolside or starting block with toes rapped around the front edge. Place the hands to the side or the front; fingers will secure starting position with body weight slightly forwards. Dive out down the pool to full stretch; Pike at the highest point of the dive whilst in the air by dropping your head towards the water surface. The whole body enters through the point of contact which the fingers have made as if you were diving through a hoop. On entry into the water the body becomes streamlined underwater. Ensure the leg kick drives the body to the water surface. Maintain speed and allow the head to break the water first to swim full stroke. Never dive into shallow waters.

Swim 200mts FC: 100mts BR: 50mts BC: 100mts
BR: 200mts FC with 60sec rest after each
distance.
Easy Effort.