Swimming - essential skills and techniques Swimming freestyle/front crawl

The front crawl is the fastest of the front swimming strokes and the technique is used during all freestyle swimming competitions.

Stage one

• Position the body flat in the water with a slight slope down to hips.
• The water line should be between the eyebrows and the hairline with eyes focused forward and slightly downward.

Stage two

• Begin alternate kicking with knees slightly bent and movement starting at the hips.
• Keep ankles relaxed, point toes and kick up. Try to prevent splashing.

Stage three

• Begin alternate arm action with a slightly bent arm and ensure the hand is turned with the palm facing half outward for a thumb-first entry.
• Extend the arm out of the water to a natural stretch and ensure the hand re-enters the water in-line with the ear.
• As the hand enters the water, bend the elbow to 90° and change the hand position to curve inward toward the body's mid-line.
• As the stroke is completed, bring the arm upward, outward and backward and exit the water little-finger first.

Stage four

• Throughout the strokes, maintain breathing by bringing the turning the head with the natural roll of the body.
• Ensure that the breath is released gradually until the next in breath.