Learn to Crawl
	"The breakthrough in front crawl occurs the moment you realise how little effort is required." Limor Shaw, co-founder of the Shaw Method. More about the crawl can be found in Steven's new book 'Master the Art of Swimming' which can be found in our online shop.
	1. Centre the body with the eyes looking down, lead arm extended with the palm down and second arm in salute.          Alignment The body roll in front crawl is vital, with hips and shoulders rotating around a central axis. The eyes look slightly ahead when the face is immersed, and in the transition between water and air, the head is directed forward while turning to breath. Arm action Efficient crawlers spear the arm down into the water, with elbow and forearm following the hand, which minimizes drag and maximises stroke length. A bent elbow directs forward prior to the propulsive movement, with the emphasis on holding the water, not pulling back. The arm recovery is long and light, allowing the elbow to bend as a result of gravity. Leg action The pace of the leg action is steady and even, with emphasis on letting go before driving the leg forward, keeping the anckles mobile throughout. Timing The extended arm remains straight until your recovering arm begins to enter the water. There are two leg beats to every arm cycle unless you are sprinting.   2. Flex the wrist of the lead arm and direct the elbow forward to anchor the water.   3. Direct the saluting arm forward to the handshake as the body dynamically rotates onto the side.   4. Direct the new lead arn forward as the recovering arm lengthens through the air, thumb leading, body centred.
	Benefits Front crawl has many health benefits. It strengthens the back, tones the arms and legs, increases the mobility of the shoulders and hips as well as improving cardiovascular fitness. There is evidence that the alternating action of the left and right side of the body balances the opposite hemispheres of the brain.