Swimming Technique for Beginners
Front Crawl Technique – Swim Faster & Longer
Warning: Are you wasting time with poor swim coaches?
Front Crawl Technique is hugely important especially when you consider Front crawl is the fastest swimming stroke, and thus typically the only stroke used in Freestyle swimming events. Front Crawl is also one of the three initial strokes swimmers are taught (Breaststroke, Frontcrawl & Backstroke).
Front Crawl Technique – An Ideal Front Crawl can be broken up into three parts:
Your body shouldn’t float too high or too low, position your lower back just below the surface of the water.
Don’t let your head angle, ideal placement is to have your face in the water but your head out of the water, no lower, no higher.
The Arms and the Body Position
Your hands should enter the water flat with your fingers closed to maximize arm power. You should really get an ideal form in your mind of how the front crawl should look and visualize this when swimming to maximize your technique. You should be able to see the swimmer’s body, arm and head movement aligned just right for the stroke.
Front Crawl Technique
The Benefits Of Front Crawl
Front crawl really stands out for its speed and power, with most of the effort being provided through the leg power (unlike the breaststroke) so you may find your thighs hurting the next day! Swimming Front crawl requires more effort than the Breaststroke and allows you to swim further in less time, its preferred as a stroke for fitness since it requires much more energy and leaves swimmers really feeling they’ve had a workout! Please note during longer races swimmers typically don’t really optimize the kick power until later within the race (conserving power and energy).
Focusing On Front Crawl Too Early
Make sure you can swim good Breaststroke before moving onto Front Crawl Technique this is because the confidence you gain after you can swim Breaststroke will rub off onto your Front Crawl, you’ll be a lot less nervous and really ready to move on.
Breaststroke Technique – Refine Your Technique
Perfecting breaststroke technique will not only improve your breaststroke but also give new swimmers the confidence and ability to try new strokes such as the Front crawl (Freestyle) or Butterfly. The Breaststroke is typically the most popular swim stroke among leisure swimmers and once perfected allows swimmers to enjoy swimming for a long time without tiring.
How To Swim With Perfect Technique
Breaststroke Technique can be broken down into four steps these are: The Pull, Breath, Kick and Glide.
Beginning with the Kick motion this has in itself three steps: Bend, Open and Snap. The kick motion is sometimes known as the frog kick since its resemblance to a swimming frog.
Bring your hips to the top of the water and bend legs slightly with the bottom of your feet just below the water surface. Then snap your feet together you’ll feel a great thrust of power when you perform the snap correctly this is where the majority of the power comes from. Perfect your kick by swimming with a float in order to isolate your legs and really refine your breaststroke technique until you can feel your kicks perfection. Or instead of using a float you can simply hold onto the edge of a pool just remember to focus on the bend, open and snap position.
Breaststroke Technique – The Arm Stroke
Once you have the leg kick down, you can begin working on your arms. For the arm stroke, you should bring your arms together in front of you and then open your arms while bending your elbows slightly causing an outward sweep (your feel some power here) then as your arms reach out to the sides sweep them into your armpits and bring them back down the middle.
Bring it all together!
Once you have isolated and refined your breaststroke technique regarding your arm and leg movements you should bring these together to complete your breaststroke.
Breathe with every stroke that you take and once you get comfortable with the arm and leg movement push your head up slightly as you open your arms while breathing in, then as you close your arms together and thrust them forward bring your head back underwater and breathe out.
What to do once you have perfected your breaststroke technique
Once you have got your breaststroke technique perfected, I recommend moving onto another stroke which you struggle with (common strokes include the backstroke and front crawl).
Specific Swimming Tips For Races
Swimming tips – Set Goals
Going for a race? Set yourself SMART goals (Specific, Measurable, Achievable, Realistic, Time-Constrained) such as “Reduce my 100m Freestyle time by 0.5 secs in six months”. This will massively motivate you and your performance will explode if you continue to achieve and set goals.
Swimming tips – Understand The Rules
Another swimming tip which can reduce embarrassment is to not assume the same rules apply when you go to do the second race, often they vary widely in a matter of aspects with very little compensation for those that break them. Be sure to visit the official race’s website and download the rules before the race!
Swimming tips – Talk To The Other Competitors
Talking to experienced competitors both before and after the race will give you a good understanding of what race day will be like as well as the chance to make new friends and pick up on more swimming tips.
Swimming tips – Don’t Get Discouraged
Don’t get discouraged if you don’t go on and win your first race, the experience is worth its weight in gold let alone whether you have a podium finish or not!
Swimming tips – Don’t Over Train
Ensure you don’t over train – make sure your body has totally recovered before continuing to train. If you’re struggling in your training consult an offline or online coach such as: Effortless Swimming