Body Position
- Supine, horizontal and streamline.
- Head is pillowed in water, ears just submerged.
- Head is kept still, eyes look upwards.
- Chin may be tucked down slightly (helps keep legs in the water).
Hips
- Hips close to surface.
- Shoulders lean into role. Body rolls along axis.
- There is a slight slope down from head to hips (to keep feet in the water).
Leg Action
- Kick does not take place in a vertical plane.
- Continuous alternating action initiated at the hips.
Upbeat
- At the start of the upbeat the leg is below the level of the hips and is reasonably straight, foot is slightly dorsiflexed.
- Kick is initiated from the hips which inturn raises the upper leg. This is followed almost simultaneously by flexion of the knee joint, just by the movement of the ankle which places the foot in a plantarflexed position.
- Toes slightly in – toed.
- Leg continues upwards, foot pointed smooth accelerating fashion.
- Acceleration of the lower leg and foot is important in effective kicking.
- Upbeat ends when the leg is completely extended at the knee with toes close to the surface.
Downbeat
- Once upbeat kick is complete leg should be straight and relaxed.
- Downbeats should start quite naturally.
- Foot relaxed pointing forwards.
- Depth of kick should be approximately 45cm.
As one leg finishes the upbeat the other should be at the end of the downbeat. It is apparent that ankle flexibility is considerably in back crawl.
Arm Action
Entry
- Little finger first – advance of the head and in line with the shoulder.
- Arm fully extended.
- Palms facing outwards. Hands sink approximately 30cm.
- Hands feel the pressure of water in preparation for sweeping rotation.
Downsweep
- From catch the hand sweeps downwards and outwards (about 50cm).
- Pulling side of the body rolls towards sweeping hand = lower flexed elbow position.
- Leaning into stroke = strong propulsive action.
Pitch of the hand changes/alters continuously throughout sweeping actions.
To gain best possible propulsive results during downsweep hand should be pitched downwards, outwards and slightly backwards.
Upsweep
- Pitch of hand changes to sweep inwards and upwards.
- Arm bends to 90 degrees at the elbow.
- At the completion of the upsweep the hand is just below the surface of the water.
Second downsweep
- Pitch of the hand changes to downwards and slightly sidewards.
- The hand seeps downwards and inwards in an accelerating fashion, the elbow extends throughout the movement.
- At the end of the downwards and inward movement arm is fully extended, hands below the hips and the arm close to the hip and upper thigh.
Once the initial ‘deep’ catch is made the swimmer should accelerate the hand continuously throughout the sweeping movement.
Recovery
- Thumb exits the water first.
- After leaving the water the arms should be relaxed, straight and recover directly over the shoulder.
- Arm rotates from the shoulder to allow a little finger entry.
- Swimmers should not over reach.
As the recovery arm enters the water the propulsive arm should be sweeping down at the end of the propulsive phase.
Breathing
- Inhale on the recovery of one arm and exhale on the recovery of the opposite arm
Timing
- Six leg kicks to one stroke cycle.
