Improving Front Crawl for Shape Up and Tone

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Constant stroke improvement is a key element of Swimfit. If you are following the Shape Up and Tone programme then this article will help you get the most from your Front Crawl technique.

Each of the Swimfit programmes demands a different level of stroke technique. As a Shape Up and Tone swimmer you probably don't want to get bogged down in too much stroke detail, but remember that improving your stroke will help you get in shape.

Start by viewing the video below. Alternatively, you can find some of the key points from the video in bullet points at the bottom of the page.

If you feel you want more detail on perfecting your stroke then visit the Fitness or Competitive strokes section of Swimfit. And remember, you can always Ask the Expert any questions you may have by clicking here to send an email.

Front Crawl is the fastest of the four strokes but the breathing and technique can be difficult to master. Try to remember this four step guide to the basics of the stroke.

Float on the front with your face in the water, stretching your body as long as possible.
Keep your legs long with pointed toes, kick your legs up and down (alternating) making your ankles as floppy as possible, using your feet like flippers. Kick your legs fast and continuously.
Start with your arms stretched long in front of your head. Pull one arm under your body all the way to the thigh. Bring your arm out of the water and sweep it over the water stretching it ready to enter the water in front of your head. Keep pulling your arms in a continuous movement as one arm enters, the other is ready to exit at the thigh.
Turn your head to the side to breathe in, turn as one arm is stretched in front and one at the thigh. Try to keep one ear in the water as you turn your head. As the arm sweeps over the water return the face back into the water and breathe out.

Useful?

Talk

12

9.50pm 17th April 2012
debbiec from teesside

if you’re having difficulty breathing during front crawl remember to roll onto the side with the arm in front just as its at its furthest stretch and turn your head away from it. it is also easier to trickle breathe out during your 3 strokes then as you turn your head you can snatch a breath in as your mouth clears the water instead of trying to exhale and inhale. a good practice is to hold a float in front with 1 arm and even if you dont ihale turn your face out of the water every time your other hand is coming towards the end of the stroke,remembering to roll slightly towards the side with the outstretched arm and change sides regularly
11

11.47am 16th February 2012
Kathryn from Sheffield/North Wales

Deborah - there’s a page about avoiding cramp here: http://www.swimming.org/swimfit/swimfit-tips/swimfit-training-camp-avoiding-foot-cramp/11755/
I found it very useful!

With regards to crawl I have the same issue as Keith and Shazzle with breathing, but definitely helped me with arm placement!
10

5.03pm 2nd February 2012
Keith from Wirral

Thanks Eva Exmouth
I took your advice. Still finding it hard to breath whilst swimming the crawl but I guess its just practice.
9

9.49pm 28th January 2012
Eva from Exmouth

With the breathing and leg issues, try to breath once every three arms, or, if you have a larger lung capacity, every five. Don’t push the air out, and when you breath don’t tilt your head so far off to the side that your body turns too, just go do your mouth is a little above the water. Also the rule with crawl is slow arms and fast legs, bend at the knees as little as possible, and move your legs fast. However I share your problem, my arms ten to do most of the work. Hope it helped.
8

5.17pm 13th January 2012
Keith from Wirral

I tried again last night. I did my usual 50 lenghts with alternative lenghts swiming the last 10 m as the crawl. Then did a further 4 lenghts as the crawl. It was definately difficult. There must be a technique for breathing, any advice out there? I also purchased some gogles and found that helpful.
7

9.47pm 11th January 2012
Shazzle from North Wales

I agree with Keith from Wirral - I can swim 80 + lengths breastroke, and I have a very strong technique - however, front crawl evades me - I am knackered after 2 lengths - I THINK I am trying to breathe ‘too much’ and in ‘too hard’ if you understand - sO i end up blowing out LOADS and then kinda gasping for air!!!! - so by the time I get to the end of the pool my lungs wanna burst!

Also - I find I am ‘flapping’ my legs but dont seem to be getting very far - I appreciate that this is a more ‘arm’ stroke - but I just feel like my legs are doing bugegr all (except helping drain more energy!!).

Also(going on a bit now arent I?) - conflicing advise (from otherwebsites) which says to move legs slowly and rotate hips and ‘roll’ from side to side?

ANY advise on how to improve would be welcome as currently I am pushing myself to do 15 lengths during the middle of each ‘breastroke session’ - but its hard going!!!
6

7.38pm 6th January 2012
Keith from Wirral

I almost always use the breast stroke or backstroke. I try the crawl but always get out of breath very quickly. I can do 50 lenghs of the pol with no trouble with the breast stroke so I think it is my breathing I am getting wrong. I have seen the video but this is no help.
5

6.46am 25th December 2011
Adsy from Somerset

Hi cannot see this video from an iPad, it must be flash based. Boooo! Is it on YouTube?
4

4.27pm 6th June 2011
Deborah from Leyland

I thought the video was very good, unfortunately I can no longer do crawl as I alway get terrible ‘cramp’ in my foot of calf, so have to stick to breast stroke. If anybody can advise what I could do to eliminate this problem I would be grateful.
3

11.04am 17th March 2011
Robster from england

I do not think the right arm goes back far enough when under the water ?
2

8.14am 16th January 2011
Dom Palmer from Leicester

WOW, this website and instructional videos has helped me no end. if you havent watched them already then i recommend you do so before your next swim. TRUELY AMAZING
1

4.39pm 21st September 2010
Peter from Sunderland

The arm stroke wasvery informative as I have trouble with this, I tend to keep my arm strioke straight. I’ll try the three step arm stroke next time