Analyzing the Phases of the Front Crawl Stroke

The front crawl — commonly referred to as freestyle — is the fastest and most efficient swimming stroke. While it may look simple on the surface, front crawl is a highly technical movement made up of distinct phases. Each phase plays a critical role in generating speed, conserving energy, and maintaining streamline in the water.

Whether you're a competitive swimmer, a coach, or a technique-focused beginner, understanding the phases of the front crawl stroke is essential for improvement. In this article, we’ll break down each part of the stroke and explain how to analyze and optimize them.

🧱 The 5 Key Phases of Front Crawl Stroke

1. Hand Entry

This is the moment your hand breaks the water surface and begins the next stroke cycle.

Key Techniques:

• Enter with your fingertips first, in line with the shoulder

• Avoid slapping or splashing the water

• Keep the wrist relaxed and elbow higher than the hand

Common Mistakes:

• Crossing the midline (causes imbalance)

• Flat-hand entry (creates resistance)

✅ A clean, narrow entry sets up the rest of the stroke for success.

2. Catch

Once the hand is fully submerged, the swimmer begins to “catch” the water — anchoring the hand and forearm in preparation for the pull.

Key Techniques:

• Create an early vertical forearm (EVF) by bending the elbow

• Keep the fingers pointing downward

• Feel pressure on the palm and forearm

Common Mistakes:

• Starting the pull too late or too deep

• Dropping the elbow

✅ A strong catch sets the foundation for propulsion.

3. Pull

This is the power phase — the arm moves under the body, pressing water toward the feet.

Key Techniques:

• Maintain a high elbow position

• Engage large muscle groups (lats, shoulders)

• Keep the pull close to the body for maximum efficiency

Common Mistakes:

• Pulling too wide

• Overusing the biceps instead of the back

✅ An efficient pull maximizes forward motion and minimizes fatigue.

4. Push and Exit

After the pull, the hand finishes past the hip and exits the water to begin recovery.

Key Techniques:

• Finish the stroke fully — don’t cut it short

• Keep the hand close to the body as it exits

• Rotate the body smoothly as you prepare for recovery

Common Mistakes:

• Exiting too early or too late

• Not completing the push phase

✅ Finishing the stroke ensures full propulsion and seamless transition.

5. Recovery

The arm travels over the water to return to the entry position.

Key Techniques:

• Keep the elbow high and relaxed

• Let the forearm and hand follow naturally

• Stay relaxed to avoid shoulder strain

Common Mistakes:

• Stiff arm recovery

• Swinging too wide or too low

✅ A relaxed, efficient recovery reduces drag and sets up a clean entry.

🧠 Integrating Body Rotation and Timing

Proper front crawl isn’t just about arm movements — it's a full-body motion.

• Body Rotation: Rotate along your spine with each stroke to engage your core and shoulders.

• Breathing Timing: Breathe during the pull phase, turning your head with the rotation, not lifting it.

• Kick Coordination: Use a steady flutter kick to stabilize and balance your stroke (typically 2-, 4-, or 6-beat kick patterns).

🛠️ Tips for Analyzing and Improving Stroke Phases

• Use Underwater Video: Record from the side and front to evaluate hand position and body alignment.

• Break the Stroke into Drills: Focus on each phase using drills like:

  • Catch-Up Drill (timing and entry)

  • Sculling (feel for the water in the catch)

  • Single-Arm Freestyle (isolate pull and body roll)

• Get Feedback: Coaches and swim instructors can provide real-time corrections on hand entry, body position, and more.

• Slow It Down: Swim at 50–60% effort to build awareness before increasing speed.

🏁 Final Thoughts

Mastering the front crawl stroke means more than just swimming lap after lap — it requires a deep understanding of each phase and how they connect. By analyzing and refining your entry, catch, pull, push, and recovery, you’ll gain speed, reduce drag, and conserve energy with every stroke.

Whether you're racing or training for endurance, taking the time to deconstruct and improve your technique will deliver lasting gains.