Improve your front crawl technique

December 11 2017

How fast can you swim 400m? DW Fitness First and Swim England are challenging you to swim your best 400m to be in with the chance of winning a free personalised coaching programme with a Swim England coach. To help, we've put together some tips to get you swimming faster. 

The fastest of the four front primary strokes, the face-down position of front crawl gives the arms an increased range of motion. It's this freedom of movement that allows for long, powerful strokes, but without efficient technique, much of your energy (and efficiency) can be wasted.

To ensure you are squeezing the most out of your time in the pool here are a few tips for improving your Front Crawl technique.

In the water

When improving your Front Crawl technique aim to keep your body position as flat as you can to be streamlined in the water with a slight slope down to the hips to keep the leg kick underwater.

- Try to keep your stomach flat and level to support your lower back.

- With eyes looking forward and down, your head should be in line with the body and the water level should come between your eyebrows and hairline.

- Try to keep your head and spine as still and relaxed as possible. Instead, rotate your hips and shoulders to generate momentum through the water. Your head should only join the rotation when you want to breathe.

- Your shoulder should come out of the water as your arm exits while the other begins the propulsive phase under the water.

- The hips should not rotate as much as the shoulders.

For more tips on improving your front crawl arm, kick, breathing and turning click here.

How fast can you swim 400m? DW Fitness First and Swim England are challenging you to swim your best 400m to be in with the chance of winning a free personalised coaching programme with a Swim England coach.

Please note that you’ll need to be a Swim England member to access. You can join for free as a Just Swim member.