Front Crawl (Freestyle)

Front Crawl: The Quintessential Freestyle

Front crawl is the fastest and most practiced swimming stroke. It offers a complete cardio workout while being gentle on joints thanks to water buoyancy. It is a global exercise that simultaneously engages upper and lower body.

Muscles Targeted

Crawl recruits the lats, shoulders (deltoids), triceps, core (obliques, transverse) and legs (quadriceps, calves) for the kick. It is one of the most complete exercises that exist.

Step-by-Step Execution

1. Body position: horizontal, streamlined and extended in the water. Head stays aligned with the body, eyes looking down.
2. Arm pull: hand enters the water in front of the shoulder, fingers together. Pull under the body forming an S, then exit arm elbow-first.
3. Leg kicks: regular and continuous kicks, 6 kicks per arm cycle. Legs stay straight but relaxed.
4. Breathing: turn head laterally every 2 or 3 arm strokes. Inhale through mouth, exhale underwater through nose.
5. Torso rotation: torso rotates slightly with each stroke to facilitate pulling and breathing.

Duration and Distances

Duration: 30 to 60 minutes. Typical distance: 1 to 3 km by level. Beginners: 500m-1km with breaks.

Common Mistakes

• Head too high: increases drag and fatigues the neck.
• Arms too wide: loss of propulsion, inefficient movements.
• No torso rotation: reduces pulling power.
• Kicking from knees: kicks should come from the hips.

Variations

• Catch-up crawl: one arm waits for the other in front, for technique work.
• Fist crawl: swim with closed fists to develop water feel.
• Sprint crawl: 50m at maximum speed with complete recovery.

Target Audience

All levels. Beginners should first master lateral breathing and arm/leg coordination. Experienced swimmers use it as the basis of their training.