5 Ways To Improve Your Front Crawl Swimming Technique 2024

How to Improve Your Front Crawl Swimming Technique The Lazy CatchUp Drill Explained

Learn the secrets of front crawl swimming with the lazy catchUp drill. Discover how to maintain the right body position, reduce water resistance, and swim faster. Dive into the details of coordinating arm strokes and leg kicks for a more effective swimming technique.

Learning the "lazy catchUp drill" for front crawl swimming technique.
Maintaining proper body position and reducing resistance in the water.
Coordinating arm strokes and leg kicks for effective propulsion.
Transitioning to the pendulum exercise for further improvement.

In this swimming lesson, we delve into the "lazy catchUp drill," a crucial exercise for perfecting your front crawl swimming technique. The primary goal of this drill is to help you interact effectively with the water during each stroke while maintaining the ideal body position. This results in reduced resistance and increased swimming speed. Here's a breakdown of how this drill is done and why it's essential

Getting Started To begin, push off from the pool wall along the water's surface. Ensure that part of your neck, back, glutes, and feet remain above the water's surface. This is crucial for maintaining the correct body position.
The Deep and Straight Stroke Once in the right position, initiate your first stroke as deeply and straight as possible while simultaneously turning your body. When you perform the stroke with your right hand, kick with your right leg. A deep stroke is essential because it allows you to feel the resistance of the water, which is a key aspect of this exercise.
Embracing Resistance It's vital not to avoid or lose your elbow during the stroke because this is when you grip the resisting water and use it to propel yourself forward. In other words, your stroke becomes more effective when you sense the water's resistance.
Recovery Phase After your hand leaves the water following the stroke, execute a soft and calm recovery while turning to the other side. Additionally, you can make an additional kick opposite to the recovery phase. For example, if you've just executed a stroke with your right hand, kick with your left leg when carrying your right hand over your head. Keeping your arm above the water and straight is crucial to feel the correct body rotation and engage your back muscles.
Streamline Position Once your hand re-enters the water, assume the streamline or arrow position. Avoid initiating any movements until your body is in the correct water position, ensuring you maintain the body's proper balance. This practice is pivotal for teaching your body to float correctly on the water and minimizing unnecessary resistance.
Adding Speed Gradually As you progress, and you find yourself moving sufficiently after a single stroke without your body diving underwater, maintaining a horizontal position, you can start adding a little speed. However, it's essential to ensure your hands stay fixed in front in the streamline position after each stroke. The key point is to achieve the correct body position consistently.
Patience Is Key This exercise may initially seem slow, and it's normal not to get it right immediately. Take your time, as mastering the "lazy catchUp drill" is essential for improving your front crawl technique.

This drill serves as a fundamental building block for transitioning to more advanced exercises like the pendulum exercise, which can further enhance your swimming proficiency. Stay tuned for our next video to explore the pendulum exercise and continue refining your swimming skills. Daniil Serebrennikov, World Championship winner in open water swimming, is here to guide you on your swimming journey. Subscribe to stay updated on more swimming tips and techniques.

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