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Gepe3-Swimming: Sir Fahad Kiram Jaurigue

The document provides instructions for performing the front crawl swimming stroke. It begins by explaining that freestyle in swimming refers to the front crawl stroke, as it is the fastest stroke. It then outlines the 4 key steps to the front crawl stroke: 1) Keeping the body flat and inline with the water, 2) Alternating arm pulls and recoveries with bent elbows, 3) Turning the head to breathe on one side with each arm stroke, and 4) Kicking from the thighs with straight legs and feet. Coordination of the arms, legs and breathing is emphasized, along with tips to take long arm strokes and quick breaths to swim efficiently.

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85 views5 pages

Gepe3-Swimming: Sir Fahad Kiram Jaurigue

The document provides instructions for performing the front crawl swimming stroke. It begins by explaining that freestyle in swimming refers to the front crawl stroke, as it is the fastest stroke. It then outlines the 4 key steps to the front crawl stroke: 1) Keeping the body flat and inline with the water, 2) Alternating arm pulls and recoveries with bent elbows, 3) Turning the head to breathe on one side with each arm stroke, and 4) Kicking from the thighs with straight legs and feet. Coordination of the arms, legs and breathing is emphasized, along with tips to take long arm strokes and quick breaths to swim efficiently.

Uploaded by

einjjereu xxi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPTX, PDF, TXT or read online on Scribd
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GEPE3-SWIMMING

Sir Fahad Kiram Jaurigue


FREESTYLE OR FRONT
CRAWL
The Freestyle is not actually a stroke but a category in swimming competition. The most
common and popular stroke in freestyle races is the front crawl as this style is the fastest. For
this reason, the term freestyle is often used as a synonym for front crawl.

The front crawl requires you to flutter kick your feet while reaching forward with alternating
strokes. Follow these 4 steps to learn how to swim and refine your front crawl swimming
technique.
FREESTYLE OR FRONT
CRAWL
Step 1: Body Position
Keep your body flat, lie facing down in the water with your body kept in line with the water
surface.

Step 2: Arm Movement


Your arm movement can be broken down to the simplest form consists just two actions - the
Pull and Recovery.
Pull - With your palms facing down, pull in-line with your body with a slightly bent elbow
all the way to the side of your upper thigh. Advanced swimmers can do a S-pull which
maximizes the pulling phase.
Recovery - With your hand close to your upper thigh, lift one arm out of the water with a
bent elbow. Reach forward over the water with a bent elbow and enter the water with your
finger tips.
Both hands should alternate between these two movements and be moving simultaneously.
FREESTYLE OR FRONT
CRAWL
Step 3: Breathing Technique
Choosing a side to breathe will depend on being right or left handed. Whilst your hand is
early in the recovery phase, turn your head sideways for a quick breath (one second). The
trick is to time the roll of your head with your arm movement. 
A very common mistake is to lift your head upwards instead of turning it sideways to avoid
the water for breath. This is actually counter-productive as it disrupts your body positioning
and causes you to dip further into the water.

Step 4: Leg Action


With ankles relaxed and flexible, point your toes behind you and kick up-and-down in a
continuous motion from your thighs. Kicking from the calves is not as effective and a simple
way to correct this is to make sure your legs are straightened out whilst kicking. For more
details on this, refer to exercises you can do in the pool to improve your swimming. 
FREESTYLE OR FRONT
CRAWL

Notes on Coordination
Your arms and legs should move simultaneously in cycles
A breath should be taken on one side with each stroke of that arm
A breath is taken when that arm is back. Exhale as the same arms enter the
water
Helpful Tips
Stretch your arms as far as they can go to make a longer stroke. A large arm
stroke is essential to speed and efficient swimming
Keep a straight body to reduce drag and make swimming easier
Take short quick breaths instead of long ones

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