Leg Action- is very important as the kicking propels the swimmer through the water. The leg action comes from the hip region and passes down through the knees which then bend under the pressure of the water, it then finishes at the feet which are plantar-flexed and whip down creating the propulsive action through the water. Both feet work closely together. Leg action in this way gives good propulsion, the action keeps the body high and maintains a streamlined position in the water. When the arm enters the water the opposite leg kicks in a downward direction due to the body roll. The leg movement counteracts the excess roll from the pull and balances the body in the water.
There are different types of kick, the straight two beat kick, four beat kick and six beat kick. Each style of kick has no effect on the “pattern” of the kick itself but it is important that the feet are plantar-flexed at all times to prevent drag.
Timing is very important in kicking, the leg is split into three parts, the upper leg, the lower leg and the foot, it is crucial that the timing of each movement is correct and unless the kick is executed in a “wave” like pattern it can become inefficient.
Arm Action- from the “catch” position, the hand flexes slightly and then skulls outwards, backwards, downwards and then inwards, tracing a slightly outwards path finishing down by the costume. The elbow then exits the water first followed by the little finger. The whole pattern is in the form of a shallow “S”. Recovery of the arm is with the elbow in a high position and the entry of the hand into the water takes place about 45 centimeters in front of and in line with the shoulder. After the entry the hand sinks to begin the catch once again.
The catch takes place about 20 CM under the water, at this stage the elbow is not higher than the hand. The hand then enters the propulsive stage and is in one movement, the whole underwater phase must be continuous otherwise the hand will “slip” as the water is moving during this period of time.
There are two main types of catch, the conventional is where the hand enters the water like a “spear” the arm then extends and the hand is turned and pulled down through the propulsive stage. The second, used by Ian Thorpe is relatively new but gives a better catch in the water. The hand enters the water as normal but is already in a plantar-flexed position this allows for less drag and an immediate and powerful pull to propel the swimmer through the water.
Breathing- is unilateral or bilateral. The swimmer inhales through a trough or “bow wave” that is created by the movement of the body past the head. Near the end of the pull phase, trickle or explosive exhalation takes place during the remainder of the arm cycle.
The breathing must be synchronized to the stroke cycle, techniques used by Ian Thorpe and other elite performers include Bilateral breathing, Late breathing- momentary restriction of the head movement after inhalation, Explosive breathing, Breath holding and controlled or hypoxic breathing.
Timing and Co-ordination- is the number of kicks or leg actions to one complete arm cycle. When co-ordinating the front crawl stroke the swimmer kicks in multiples, as one hand enters the water and sinks to catch, then that same hand re-enters, the number of kicks during this period are important to the timing of the stroke (as described previously).
Efficiency of stroke- With regard to Ian Thorpe, his body position in the water is next to perfect. This is because his arm and leg action is performed with great skill which enables him to be very well balanced in the water. The propulsion gained from his arm and leg action lifts the body high in the water and decreases drag. He demonstrates very good use of plantar-flexion in his feet and wrists, which help to propel his body forward and at the same time helping his body to streamline with minimum drag. His body composition is also perfect for swimming, he is very tall and has huge feet that act like flippers to catch as much water as possible making him one of the fastest and most respected swimmers in the world.
