Front Crawl
Front crawl is the most widely used of the four strokes and also the fastest. It is swum in more competitive events than
any other stroke — 50m, 100m, 200m, 400m, 800m and 1500m.
If you have watched the stroke video for this stroke, you should have a good idea of what a top-class Front Crawl stroke looks like. The following list contains key points you should remember.
Checklist
Arms
Fingertips enter first
Palm turns out (half way)
Hand enters water between the head and shoulder
Hand stretches forward under the water
Wrist bends downwards and backwards
Hand moves downwards
Elbow bends and hand pulls to pint under tummy button
Hand speeds up as it pushes back
Hand pushes back to thigh, palm faces leg
Arm is recovered by bending elbow and picking it up
Body rolls
Arm is recovered with elbows high, hands close to water
Arm should be relaxed on recovery
Kick
Kick from hips
Bend knee slightly on down kick
Keep knee straight on up kick
Loose ankles, toes pointed
Small fast kicks
Body position and breathing
Streamlined
Keep your body straight
Keep water at hairline (above goggles)
Head rolls side to side
Head turns only a short distance
Breathing should be controlled
It’s always fun to break your regular swimming routine a bit by injecting something different besides basic pull and kick and swim. Stroke drills help to highlight the main points of the stroke and to help correct any faults you have.
Always try to perform drills perfectly. it could mean the difference between swimming like a “Rolls Royce” compared to a “Soda”. Here are a few good examples of drills for you to try.
Stroke Drill 1 — Stretch your left arm under your left ear
and your right arm along your right side. Kick on your side in this position, keeping your face out of the water. Repeat this drill with your arms in the
opposite position. This is a good drill which teaches you the correct kick action.
Stroke Drill 2 — Hold a kick-board on the bottom edge with one hand (elbow straight). Swim front Crawl with the opposite arm, stretching it under the board as far as
possible on entry. This will teach you the correct hand entry. Be sure to perform this drill with each arm.
Stroke Drill 3 — Same as drill 2 but without the float. Keep one arm stretched out in front and swim using the other arm only. Focus on the arm you are using. Make sure to pull under your body. Again, perform this drill with both arms.
Stroke Drill 4 — Catch-up Front Crawl. Swim as drill three, but after doing one arm, swap and use the other arm. The stroke will “catch up” with the other one as the arms are stretched above your head. This promotes smooth swimming and helps you to feel the water as you pull.
Stroke Drill 5 — Swim Front Crawl by stretching one arm in front of the same shoulder letting the other arm relax along your side for a count of six kicks. Switch arm positions by taking one arm pull. Continue switching, trying to make your arms feel as long and as stretched as possible.
Stroke Drill 6 — Swim Front Crawl, dragging your fingertips through the water on recovery. This is good for helping you to get a high elbow and keeping it relaxed.
Stroke Drill 7 — Swim Front Crawl, making your hands into fists. This makes you more aware of the water on your arms more than your hands.
Stroke Drill 8 — Swim Front Crawl, keeping your head out of the water. Rest your chin on the water and keep your head still. The drill encourages a strong kick and focuses on high elbow recovery.
Stroke Drill 9 — Swim Dog Paddle, just pulling into your chest and then stretching your hands out under the water. Keep your elbows pointing out to the side. This works on the first part of the stroke and
the high elbow position under the water.
Stroke Drill 10 — As stroke drill 9 but pushing all the way back. Recover your arms under the water. This helps to focus on the pull pattern.
