Crawl Technique: Stroke and Breathing

Stroke efficiency: The "Catch-up" drill

In freestyle, stroke efficiency is the primary determinant of speed.

Many novice swimmers make the mistake of "catching up" in the water, moving their arms quickly but not catching water effectively.

To correct this and to teach the catch and extension phase, one of the most effective drills is the catch-up drill.

In this drill, the swimmer leaves one arm extended in front and does not initiate the next stroke until the recovering hand touches the hand in front.

This isolates each stroke cycle, forcing the swimmer to maximize the length of each stroke and focus on an efficient grip before initiating the pull.

Makes every movement count, eliminating propulsion "dead spots" and improving distance per stroke.

Bilateral breathing and balance

Breathing is often the Achilles heel of crawl technique. Poor breathing not only deprives the muscles of oxygen, but also misaligns the body, causing the hips to sag or the legs to scissor to compensate.

A crucial component that the coach must instill is bilateral breathing, i.e., the ability to breathe on both sides (alternating every 3 strokes, for example).

Breathing always on the same side develops muscular asymmetries and an unbalanced roll technique. To master this, "lateral breathing exercises" are used.

These exercises allow the swimmer to practice the mechanics of turning the head subtly within the bow wave created by the head, without lifting it excessively, thus maintaining horizontal alignment while inhaling.

Arm-Exhalation Coordination

Synchronization between the stroke and the breath is vital to maintain rhythm. The head should turn to breathe just as the body rotates to that side and the arm on that side is finishing the back thrust.

If the head is turned too early or too late, the continuity of the swim is broken.

The use of side breathing exercises helps to decouple the movement of the head from that of the shoulders, allowing the swimmer to breathe in a relaxed and rhythmic manner without interrupting the continuous propulsion of the arms, integrating breathing as a fluid part of the swim cycle and not as an emergency interruption.

Summary

Stroke efficiency determines speed through effective grip on the water. Catch-up exercise helps maximize length and eliminate propulsion dead spots.

Bilateral breathing is crucial to develop a balanced technique and avoid muscle asymmetries. It allows you to inhale air without excessively lifting your head, maintaining the necessary horizontal body alignment.

Rhythmic coordination between stroke and breathing maintains the constant inertia of the swim. Dissociating the movement of the head allows for fluid breathing without interrupting the propulsion.