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Freestyle/Front Crawl Freestyle is regarded as the fastest of all competitive swim strokes and one of the first taught to the beginning swimmer. The stroke action involves the arms moving forward alternately with the legs kicking continuously throughout the stroke. The swimmer's body remains horizontal and streamlined in the water with the swimmer's head turned to one side to breathe after each full arm cycle. The teaching and development of the stroke can be achieved by breaking down the skill into its various components.   Body Position The body position is almost flat. The constant propulsion from the alternating arm and leg actions make it a very effective and efficient stroke.   Key Points Flat with a slight slope down to hips. The waterline is between the eyebrows and hairline. Eyes look forward and slightly downwards. The slight slope down to the hips enables the kick to stay in the water. Shoulders roll into the stroke, utilizing the strong chest muscles and generating a strong propulsive force. Slight head adjustments change the position of the legs. If the head is held high out of the water, the legs will drop and if submerged, the legs will rise out of the water. The legs work almost within the body depth. This creates the least resistance to forward motion.   Leg Action The freestyle/front crawl leg action helps the body stay in the horizontal position and balances the arm action. It may also contribute to the propulsion within the stroke.   Key Points Leg action starts at the hips. Alternating action is required. There is a slight bend in the knees. Feet kick up to the surface and churn the water without splashing. Ankles are relaxed to allow toes to point and give a natural in-toeing effect. The number of leg kicks may vary for each arm cycle.   Arm Action The continuous, alternating arm action is the strength within the stroke and enables constant propulsion. Throughout the full stroke there are five main areas that require attention — entry, down sweep, in sweep, up sweep and recovery.   Key Points — Entry Hand is turned with the palm facing half outward for a thumb-first entry. Hand enters between the head and shoulder line with a slight bend in the arm. Hand then reaches forward under the surface. Note: this is a natural stretch, not overreaching.   Key Points — Down Sweep Hand sweeps downward and slightly outward to the catch position (have not seen this previously defined, we may want to explain). Hand continues this sweep downward and outward. Elbow starts to bend. It is important that the elbow is kept high.   Key Points — In Sweep Hand pitch changes and curves inward toward the body's center line. This is similar to a sculling action. Elbow has a 90-degree bend. Hand accelerates.   Key Points — Up Sweep When the hand has reached the body's center line, the hand changes pitch to upward, outward and backward. This enables acceleration through to the hips. Hand then exits the water little-finger first.   Key Points — Recovery This movement is relaxed and uses the momentum from the up sweep. Elbow will exit first and is kept higher than the hand. Hand passes as close to body as possible. This is dependent on the swimmers flexibility. Once the hand passes shoulder level, the arm will reach forwards to the entry position.   Key Points — Breathing Head is turned smoothly in time with the natural roll of the body. Head is turned, not lifted. The in breath is taken when the breathing arm is completing the up sweep. The non-breathing arm enters the water when the breath is taken. Head is turned back to the center in a smooth action as soon as the breath is taken. The breath is released gradually or held until just before the next in breath. Breathing occurs every two arm pulls (one stroke cycle). This is unilateral breathing. It may also be taken after every three arm pulls (1.5 stroke cycles). This is bilateral breathing.   Key Points — Timing Usually there are six leg kicks in one arm cycle. This may vary between swimmers. Swimmers who prefer middle- and long-distance swims tend to kick less frequently.

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