How to kraulen

Overview

Kraulen, commonly known as the freestyle stroke, is the most efficient and fastest of the four competitive swimming strokes (freestyle, backstroke, breaststroke, and butterfly). Its name originates from the German word 'kraulen,' meaning 'to crawl,' referring to the alternating arm movements that resemble crawling.

This stroke is widely used in competitive swimming and is often the first stroke taught to recreational swimmers due to its speed and efficiency. Mastering kraulen involves coordinating arm strokes, leg kicks, body rotation, and breathing into a fluid, continuous motion. While it appears simple, achieving proper technique requires practice and attention to detail to maximize propulsion and minimize drag.

The Mechanics of Kraulen

Kraulen can be broken down into several key components:

1. Arm Stroke

The arm stroke is the primary source of propulsion in freestyle. It involves two main phases: the pull and the recovery.

• The Catch: As your hand enters the water in front of your shoulder, you 'catch' the water with your forearm and hand. The elbow should remain high, creating a strong leverage point.
• The Pull: This is the propulsive phase where your arm pulls water backward under your body, from the catch position towards your hip. Keep your forearm relatively fixed and bend your elbow, pulling the water past your body.
• The Push: As your hand nears your hip, you accelerate the pull, finishing with a strong push backward.
• The Recovery: After your hand exits the water near your hip, your arm recovers over the water back to the starting position. The elbow should lead the recovery, with the hand and forearm following in a relaxed manner. Keep your arm relatively straight or slightly bent.

2. Leg Kick (Flutter Kick)

The flutter kick provides secondary propulsion and, more importantly, helps maintain a streamlined body position and balance. It's characterized by:

• Alternating Up-and-Down Motion: Both legs move in an alternating, up-and-down motion, originating from the hips.
• Pointed Toes: Keep your ankles relaxed but pointed, creating a whip-like action that propels you forward.
• Slight Knee Bend: Allow a slight bend in the knees, but avoid excessive bending, which creates drag.
• Fast and Shallow: The kick should be relatively fast and shallow, rather than deep and powerful like a breaststroke kick.

3. Body Rotation

This is a critical element for efficient kraulen and often overlooked by beginners. Rotating your body from side to side:

• Facilitates Arm Recovery: Rotating onto your back allows your arm to recover over the water with less effort and less drag.
• Increases Power: It allows you to engage your core muscles and generate more power through your pull.
• Aids Breathing: Rotation makes it easier to turn your head to breathe without lifting it out of the water.
• Streamlines Body: A rotated body position is more streamlined than a flat, face-down position.

4. Breathing

Breathing in kraulen is typically done to the side, synchronized with body rotation.

• Exhale Underwater: Continuously exhale small bubbles underwater throughout the stroke cycle. This ensures you have a full exhalation ready before inhaling.
• Inhale to the Side: As your body rotates to one side for the arm recovery, turn your head to the side, keeping one goggle in the water. Take a quick, sharp inhale.
• Return Head to Water: Immediately return your face into the water as your arm enters.
• Frequency: Most swimmers breathe every two or three arm strokes, depending on their comfort and the distance being swum. Breathing every three strokes (bilateral breathing) is often preferred for balance and even muscle development.

Tips for Improving Your Kraulen

• Maintain a Horizontal Position: Keep your body as flat and horizontal in the water as possible. Avoid letting your hips and legs sink, which increases drag. A strong flutter kick and core engagement help with this.
• Streamline Entry: When your hand enters the water, point your fingers first and extend your arm forward, creating a streamlined shape.
• High Elbow Catch: Focus on keeping your elbow high during the pull phase. This creates a larger surface area for your hand and forearm to push water.
• Consistent Kick: Ensure your flutter kick is continuous and originates from your hips, not just your knees.
• Practice Breathing Drills: Incorporate breathing exercises into your routine to become more comfortable and efficient with your side breath.
• Body Roll: Consciously practice rotating your hips and shoulders from side to side with each stroke.
• Watch and Learn: Observe skilled swimmers and consider getting feedback from a swim coach to identify and correct technique flaws.

Consistent practice and focusing on these elements will significantly improve your kraulen technique, making your swimming faster, more efficient, and more enjoyable.