Swimming: Frontcrawl - Technique

Dive Entry.

On entering the water the body immediately stretches out into a streamline position with hands and feet together. The head is kept between the arms to cut back on resistance through the water. Execute a frontcrawl kick action or dolphin kick action (butterfly) to maintain speed for approximately four seconds. Ensure the leg kick drives the body to the water surface, maintain speed as you break the water surface with your head to execute full stroke swimming. It is possible to find greater speed whilst underwater due to good streamlining and momentum. Never dive into shallow waters.

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.