The crawl is the swimming technique most used by swimmers. It is also the fastest type of swimming. It is defined by a continuous beating of the legs and an alternative rotation of the arms. It is frequently used by triathlon enthusiasts. It calls upon several muscular regions and develops cardiovascular capacity as well as muscular endurance.

Body Parts

  • Back
  • Shoulders
  • Legs
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris
  • Iliopsoas
  • Pectoralis Major
  • Anterior Deltoid
  • Posterior Deltoid
  • Rhomboids
  • Deltoid
  • Medial Deltoid
  • Shoulder External Rotators
  • Transversus Abdominis
  • Obliques

Position

  • Keep your entire body flat.
  • Extend your legs together.
  • Keep your neck aligned with your body.
  • Direct your gaze downwards.
  • Keep your hips near the surface of the water.

Execution

  • Alternately make half-circle motions with your arms, from back to front.
  • Rotate your body on its axis to perform the arm motions.
  • Your hand should come out of the water at the back, along the body.
  • Bring your hand to the front by going above the water, bending your elbow naturally.
  • Bring the hand in front to the centre, in line with your head.
  • With your fingers together, enter the water with your hand.
  • Push towards the bottom, then pull the water back.
  • Your hand must make an S motion: towards the centre, then towards the thigh for the final propulsion.
  • You must feel the resistance of the water, like a flipper.
  • Breathe out of your mouth on the opposite side of your extended arm (arm in front).
  • Rotate your body to breathe to avoid turning your head too much.
  • Breathing can be done every three motions, alternating between left and right.
  • Kick your legs just under the surface of the water.
  • Kick by flexing your hips and thighs and let your legs move naturally, without bending your knees too much.
  • Synchronize your arms and legs: 2 beats per arm cycle (for medium and long distances).
  • Extend your toes and keep your feet next to each other.

Care

Keep a strong core. Keep your body fully extended. Keep your hips near the surface of the water. Do not kick your feet outside the water. Breathing is achieved by rotating your body, not turning your head. Keep your head still, except when breathing. Avoid going too deep with your hand while breathing. Keep your legs together.

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