In front crawl, you use your arms to propel yourself forward by pushing the water back towards your body in a cyclical motion.
The front crawl arm stroke can be broken down into several phases:
-
Entry: The arm enters the water in front of your shoulder, with your fingers extended forward.
-
Catch: Once your hand is in the water, bend your wrist and elbow slightly to "catch" the water. Your hand and forearm should be angled to prepare for the pull.
-
Pull-Through (Downsweep): You initiate the power phase by pulling your hand and forearm down and back, keeping your elbow higher than your hand. This is often described as pulling along a curved line.
-
Mid-Sweep (Inward Sweep): As your hand passes under your body, begin to sweep your hand inward towards your centerline. Keep your elbow high and continue to pull the water back.
-
Upsweep (Outward Sweep): As your hand moves past your hip, begin to sweep your hand outward and upward, finishing the propulsive phase.
-
Recovery: Lift your arm out of the water with a relaxed elbow and swing it forward over the water to prepare for the next entry. Keep your elbow high during the recovery to conserve energy and ensure a smooth stroke.
The key is to feel the water and use your entire arm and body to generate power. Avoid bending your wrist excessively and focus on pushing the water backward to propel yourself forward efficiently. Maintaining a consistent and rhythmic stroke is also important for efficiency and speed.
