How To Swim Front Crawl | Technique For Freestyle Swimming

(upbeat music) – Today we are
going to be teaching you the Free Style Stroke. We’re going to be breaking
down the full into sections so that you can become a faster
and more efficient swimmer. Okay, so let’s start
with a few of the basics. Free Style is performed on our front, facedown in the water and we
should be striving to keep our body as level in
the water as possible. You should aim to keep your
head in a neutral position inline with your trunk and looking down towards the bottom of the pool. As a guide, your eye line
should be looking somewhere around one to two meters ahead of you, but try to avoid lifting
your head too much, as looking forward can create
tension in your shoulder and cause your legs to sink. Now let’s take a look at the Hand Entry. Your fingers should enter the water first with your palms facing down. This should enter directly
inline with your shoulder and this puts your hand in a position that allows you to flex the
wrist just a little bit whilst keeping your elbow
slightly higher than your wrist. Also aim to enter the water as smoothly as possible with your hand. As if you’re slicing the
water and then slide forward for the remaining couple
of inches under the water to get that full extension of the arm. After this Hand Entry, we then enter what we
call The Catch Phase. This is where we are starting to pull down through the stroke. This is important for maintaining
your lift in the water and carrying your momentum. You should do this by
pushing down with your hand and your forearm whilst
keeping your elbow high. Search for a purchase of
the water and hold onto this throughout The Catch Phase. A good way to imagine this action is that you’re trying to put
your arm around a barrel. And than from The Catch Phase, we move into what we call The Pull Phase. This is when the hand begins
to move underneath your head. At this point the fingers
should point directly down towards the bottom of the
pool and the palm of your hand towards the end of the pool
that you’re swimming away from. It’s fairly obvious I
know, but to move forward we need to apply force in
the opposite direction. To maximize this you should aim to keep your arm in a strong position. This means pressing with
the hand, keeping that elbow in that high position and
arm angle of somewhere between 90 to 120 degrees. A good way to picture this
Pull Phase is that you’re trying to pull your body
past your hand and your arm. The hand should track
more or less directly underneath the body rather
than out to the side. This will maintain your
balance and symmetry and avoiding any nasty
snaking down the pool. And as your hand pulls
through towards the hip it is important to finish the
stroke by pushing backwards and extending your arm as
your hand exits the water. And now we are moving
into The Recovery Phase. As your arm exits the water
at the back of the stroke you should start by bending
your elbow as if you’re trying to point to the roof
of the pool with your elbow or sky if you’re really lucky. To actually get the
recovery effect of this it’s important to try and
lead with your shoulder so the arm stays relaxed. Your hand and forearm
should more or less dangle as it comes through before
extending the forearm out to reenter the water
at the front of the stroke. Now there are a number
of drills and tricks that can help you when
you’re trying to master the Front Crawl Stroke. One in particular is the Skull Drill. Now this really helps
to build your confidence at the front end of the
stroke when you’re trying to get purchase of the
water for The Catch Phase. Place a Pull Buoy between your
legs, lie flat in the water, and keep your head up or
relaxed into the water. Whatever feels more comfortable. Then begin skulling with your arms to repel yourself forward. Sweeping out and then back in. If it helps you can imagine
splitting a big pile of sand and then bringing the sand back together to one pile in the middle. Try to minimize any
propulsion from the legs and over time you’ll start
to feel you’re applying more pressure and getting
more purchase of the water. Another thing you can do
is to use Hand Paddles. If you’re starting out swimming,
I would actually advise skipping these until you’ve
been swimming for some time and you’ve built enough shoulder strength. Just start out with some small paddles, short reps so that you’re
not putting too much strain on the shoulders. Now these will really help
to over emphasize The Catch and The Pull Phases of the stroke and also slow things down for you to
work it all out on the go. Now as you begin to master
the Free Style Stroke you may want to look at
rotating during the stroke too. Now this can be fairly
complicated to get the hang of, so make sure that you’re
comfortable swimming before embarking on any rotation. By rotation you’re able to
utilize the larger back muscles and to stabilize the stroke
and by rotating the whole body around taking one
shoulder out of the water, also means we reduce our
surface area in the water, therefore making ourselves faster. To rotate both your shoulders
and hips should move in sync, rather than one leading the other. Now this movement can also help making the breathing action more natural. Rather than feeling like
you’re craning your head around for a breath. And on that note a good
tip for the breathing is to start your breath as your hand exits at the back of the stroke. And as the arm comes over
during The Recovery Phase, imagine that that arm then forces the head back into the water as it passed the head to end that breath. Well that’s it on the Free Style Stroke and if you’d like to get
more swimming videos from GTN you can click on the GTN
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8 thoughts on “How To Swim Front Crawl | Technique For Freestyle Swimming

  1. This video came out just when I needed it: come october I need to swim 500 meters in 15 minutes to join the dutch marine corps

  2. Hey guys. I was wondering if you would be interested in doing a charity relay triathlon as me and my friends are setting one up. Format is each one of you does one discipline.

    With a 1km swim 40km bike 10km run.
    We are aiming to do it next year May June time. And it’s in the uk West Midlands. Would you guys be interested?

  3. I used to could swim like this as a teenager, but now I'm 24 stone 35 year old and can't any tips. I'm loosing weight pretty fast and healthy.

  4. I'm wondering, how do you guys earn a living? I mean, you guys need to train for triathlon, plus making these videos must be a hell lot of work. And Youtube isn't exactly known for paying content creators well.

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