Swimming: Stroke Development Frontcrawl

Turns
Touch Turn. View the wall with your last
arm stroke, touch with one hand, lift your
knees towards your chest, place both your
feet on the wall and pivot to the left or
right, push with your touching hand
followed by a push with both your legs.
Hands and feet come together following
the push off the wall to develop good
streamlining.

Dive
Stand firmly on the poolside or starting block with toes rapped around the front edge. Place the hands to the side or the front; fingers will secure starting position with body weight slightly forwards. Dive out down the pool to full stretch; Pike at the highest point of the dive whilst in the air by dropping your head towards the water surface. The whole body enters through the point of contact which the fingers have made as if you were diving through a hoop. On entry into the water the body becomes streamlined underwater. Ensure the leg kick drives the body to the water surface. Maintain speed and allow the head to break the water first to swim full stroke. Never dive into shallow waters.

Kick Dolphin Legs whilst on your side. Stretch one arm down the pool above the head holding the top of a small float, keep the other arm by your side. Keep your feet together as you kick to opposite sides of the pool. This drill will help increase flexibility in your shoulders as well as condition the legs.