Swim session: how to improve your body position in front crawl

So many people have issues with their swimming. Whether it’s learning to swim or trying to get quicker, there are many facets and focus points that you can work on. The good thing is that if you can give yourself a solid foundation, a stable base, everything else becomes a little bit easier.

• What’s the correct head position in front crawl?
• What’s the perfect body position for front crawl?

That foundation for your swim stroke is a good body position. Other efforts in your swim almost become worthless if you don’t get your position correct – because breathing will be harder, you’ll be creating more resistance against the water (meaning you’ll have to work harder), and you won’t be in a position to pull and kick as efficiently as possible.

Good body position relies on keeping your spine as long as possible, keeping your neck neutral (i.e. chin tucked in a little, looking down at least to a degree), and engaging your core. By doing this, your hips will come closer towards the surface, like a see saw, and make it easier for you to roll your body to breathe.

• How to engage your core to boost swim speed
• How to stop your legs from sinking in the swim

THE SWIM SESSION

WARM-UP

300m as:
4 x [50m front crawl;
25m any other stroke]

•

2 x 50m with 10secs rest, side kick

Keep your lead hand level with your shoulder, below the surface

•

4 x 50m with 15secs rest as: 25m streamlined kick (arms in front ears/cheeks between your biceps, when you need to breathe lift your head forward, then go back to looking down; 25m swim

MAIN SET

4 x 25m with 10secs rest as:
2 lengths pull; 2 lengths swim

•

50m easy backstroke

•

4 x 50m with 15secs rest as: 50m pull buoy; 50m swim

•

4 x 100m with 20ssecs rest as:
100m pull buoy; 100m swim

•

50m easy backstroke

•

4 x 200m with 30secs rest as:
200m pull buoy; 200m swim

•

50m easy backstroke

COOL-DOWN

200m easy swim, with at least 50m not front crawl

Adapt for beginner triathletes

Swim shorter and fewer reps throughout the main set. Go 4 x 25m/4 x 50m/4 x 75m/4 x 100m.

Adapt for advanced triathletes

Lengthen the reps, descend the efforts (i.e. get quicker), or put the pull buoy between your knees or ankles.

Top 3 body position exercises away from the water

SIDE PLANK

Keep your body long and straight, elbow underneath your shoulder and draw your belly button towards your spine. Place your feet one in front of the other if needed.

DEAD BUG

Press your back flat into the floor, stretch your arms up vertically, and knees above hips. Lower one arm back and the opposite leg down to the floor – then bring back up. Alternate sides.

HOLLOW BODY HOLD

Press your back flat into the floor and stretch your arms out behind your head, arms and legs off the floor. To make it harder, keep the gap between your hands and feet as small as possible.

MORE SWIM TECHNIQUE ADVICE

• Front crawl: How to get more out of each stroke
• How important is technique when it comes to swimming?
• How much should you reach in front crawl?
• Should I swim front crawl with straight arms, or ones bent at the elbow?
• How much should your body rotate in front crawl?