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Front Crawl Swim Technique (Propulsion (Ways to improve propulsion…
Front Crawl Swim Technique
Alignment
Keep body straight
Extend hip flexors
Keep head inline with body, look straight down at swim line
Extend ankles and point toes
Ways to improve alignment
Fin swimming underwater
Float on back or stomach, find water balance
Slow swimming
Pushing and gliding off wall for distance
Alignment Dryland Proprioception
Swiss Ball planks/kicks
Swiss ball straight bridge/kicks
Foam roller
Lie back to wall or deck, press lower back to wall/deck, stretch out
Tension
Tense glutes, extend hip flexors
Propulsion
hand enters water directly in front of shoulder
hand/arm reaches/stretches out directly in front of shoulder
hand enters water crisply and quickly ("punch the monkey, don't pet the kitty)
arm extends until shoulder touches ear
above the water recovery is relaxed
feel the water at the start of the pull
pull your body past your hand
constantly accelerate your hand all the way to the finish (grip it and rip it)
keep extending until your hand hits your thigh
Ways to improve propulsion
Acceleration Drill
Catchup drill with buoy, focus on shoulder to ear, fingertips to thigh
Propulsion Dryland Proprioception
Band pulls
Breathing
turn head to side as little as possible
one goggle in water, one goggle out