The front crawl, or freestyle, is the perfect combination of speed and fluidity, but the key lies in making it natural. Every aspect, from body position to strokes and even breathing, plays a crucial role. In this article, we delve into the basic principles to help you swim more efficiently, reduce effort, and improve your performance in the water.
The Origin of the Front Crawl
The freestyle stroke takes its name from the English word “to crawl,” meaning “to creep”. This term is accurate because, in the front crawl, the hands grab the water in front of you and push it alternately behind your body, as if you were crawling on the water.
Initially, however, freestyle referred to a competition where swimmers could choose any swimming technique to participate. Some chose backstroke, others breaststroke, while others relied on unconventional arm movements to move through the water. Over time, swimmers discovered that the front crawl was the most effective in terms of speed. From that moment, the front crawl became the dominant style in freestyle races, thanks to its ability to combine fluidity and power.
To get the most out of this style, it’s essential to focus on a few key aspects:
1. Body Position
In front crawl, body position is essential for reducing water resistance and improving fluidity. The body must remain elongated and horizontal, with the head slightly tilted downward to keep the hips and legs aligned on the surface. Avoiding raising the head too high is crucial because it would cause the legs to drop, increasing resistance. The key is to find a balance between extension and relaxation so that the body glides effortlessly.
Another important aspect is torso rotation. During the arm movement, the body should rotate slightly to each side, facilitating the extension of the strokes and improving breathing. This rotation, combined with proper core stabilization, helps keep the body balanced and swim more efficiently.
2. Arm Movement
The front crawl stroke is cyclical and alternating, ensuring constant propulsion. It is divided into four main phases:
- Entry and Catch: The entry of the hand into the water begins with the fingers, allowing for greater sensitivity and properly setting the trajectory. The hand enters the water in front of the head, at shoulder height, with the elbow slightly bent. The hand submerges at a shallow depth, followed by the forearm. The palm is tilted outward and slightly cupped, ready to catch the water and prepare for the pull phase. It is essential to keep the elbow high during this phase to obtain an effective water catch and maximize propulsion, while also ensuring correct shoulder roll execution.
- Pull: Once the hand enters the water, it should begin pushing down and back. A common mistake is letting the hand cross under the opposite shoulder or torso, instead of keeping it aligned with the shoulder. This causes excessive body rotation and destabilization, often due to prolonged breathing. To improve water advancement, it’s essential that the hand follows a slightly undulating movement rather than a straight path, keeping the body aligned and reducing water resistance.
- Push: When the point of maximum flexion is reached, the forearm begins to extend, starting the push phase. The hand pushes the water under the torso and toward the feet, contributing to the final phase of propulsion. This is the most powerful part of the movement, although often overlooked by many swimmers. To ensure optimal swimming, the hand should exit the water at the thigh level, without interruptions between the push and recovery phases.
- Recovery: After the push, the arm exits the water in flexion with the elbow high, returning to position to begin a new cycle. This phase takes place above the surface and prepares the hand entry for the next stroke. It’s important that the arm remains relaxed during recovery to conserve energy and maintain fluidity of movement.
3. Kick
In the front crawl, the movement of the legs serves to stabilize the body and contribute to propulsion, although with less impact than the arms. The kick must be continuous, fluid, and originate from the hip, with the knees slightly bent. A common mistake is bending the knees too much or making movements that are too wide, which increase resistance and reduce efficiency. The kick rhythm should be regular, without jerks, to keep the body balanced.
The feet should be relaxed, with a slight downward flexion. Avoid kicking too hard, as this can waste unnecessary energy. A good kick doesn’t need to be powerful but rather precise and constant, keeping the body in an optimal position and allowing the arms to perform most of the propulsive work.
4. Breathing
Breathing in the front crawl is one of the most complex aspects to master, as it requires perfect coordination with arm movements without altering the rhythm. To breathe correctly, it’s essential to utilize body rotation: during the stroke cycle, rotate the head to the side following the natural movement of the torso, avoiding lifting the face forward. This allows you to take in air without interrupting the swim flow and without creating additional resistance that would slow you down.
As for breathing, it’s important to coordinate inhalation and exhalation. Inhalation occurs when the mouth exits the water during body rotation, allowing for a quick intake of air. Exhalation, on the other hand, must be continuous and occur through the nose or mouth when the face is submerged, in order to empty the lungs and prepare for the next inhalation. Regular exhalation during submersion helps maintain a steady rhythm and reduce muscle tension.
In terms of breathing frequency, you should breathe every 2 or 3 strokes, depending on your comfort level. Breathing every 2 strokes allows you to get more oxygen and maintain a sustained pace, ideal for high speeds or for beginners, reducing overall fatigue. However, breathing always on the same side can create a technical imbalance, increasing stress on one shoulder or the side of the neck. Breathing every 3 strokes promotes bilateral breathing, evenly distributing the load on shoulders and neck, reducing stress and promoting a more symmetrical stroke. This requires greater breath control, making it more suitable for experienced swimmers or moderate paces.
5. Overall Coordination
The key to a smooth and fast front crawl swim is the coordination between all elements: arms, legs, and breathing. Here are some tips to improve your coordination:
- Regular alternation: The arms should move alternately, so that one is in the push phase while the other is in the recovery phase. The legs, on the other hand, should maintain a constant rhythm and contribute to stability.
- Body rotation: The body should rotate slightly to each side, allowing for greater extension of the arm in the water and more efficient breathing.
- Unhurried breathing: Do not rush your breathing. Take advantage of the natural body rotation to take in air smoothly without interrupting the continuity of the stroke.
Common Mistakes to Avoid
When learning the front crawl, it’s important to correct some common mistakes:
- Head too high: Raising the head too high increases resistance and causes early fatigue.
- Short stroke: If you don’t fully extend the arm before pulling, you compromise the effectiveness of the push.
- Inefficient leg movement: Kicking too hard or too soft can affect body stability, causing energy waste.
- Irregular breathing: Inhaling or exhaling irregularly can disrupt the swim rhythm. It’s important to exhale constantly underwater to avoid holding your breath, which can cause tension and early fatigue.
- Excessive or insufficient torso rotation: Torso rotation is essential to facilitate breathing and maximize stroke power. Excessive rotation destabilizes the body, while insufficient rotation reduces stroke efficiency.
Exercises to Improve the Front Crawl
To perfect the technique, you can incorporate some specific exercises:
- Gliding: Swim with a slow stroke, focusing on elongation and body position in the water.
- Leg training: Use a kickboard to isolate leg work and improve strength and coordination.
- Bilateral breathing frequency: Alternate breathing to the right and left to improve balance and stroke symmetry.
- Single arm stroke: Swim using only one arm while the other remains extended along the side. This exercise helps you focus on pull technique and body rotation.
- “Catch-Up” Drill : Swim with one hand extended forward while the other completes the entire stroke. The goal is to touch the extended hand before the other starts the pull cycle. This exercise improves elongation and awareness of a complete stroke.
To discover the most recent world records in front crawl, visit the official World Aquatics website by clicking this link.