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What to perfect your front crawl? This new programme breaks down front crawl into eight easy-to-follow sessions. Each session has a specific focus acting like building blocks for building your front crawl, making it smoother and more efficient.


Who's it for?

Front crawl swimmers who get easily worn out. If you can swim up to several lengths but find it laborious, or need to rest between lengths, this programme is for you. It's especially suited to outdoor swimmers looking to prepare for the next open water season.


How does it work?

Simply download and print the PDF file. Don't forget to laminate each session or put it in a poly-pocket. This course is written for a swimming pool where the water's warm and clear.


Terms & Conditions

By downloading this programme, you agree to the following terms and conditions.


Terms: ‘You’ refers to the person downloading and using the programme. ‘Me’ or ‘I’ refers to Rowan Clarke, Outdoor Swimming Coach.


Your programme

By downloading this programme, you agree to pay for it and use it in the way in which it is intended. In using it, you assume full responsibility for your personal safety. This covers every aspect of your health and safety, including:

  • choosing an appropriate venue in which to swim
  • swimming under lifeguard supervision
  • checking water quality
  • wearing appropriate clothing/kit
  • swimming within your capabilities
  • post-swim recovery/warming up


You acknowledge that the contents belong to me and you will not share it outside your immediate household (share with your spouse/partner/children by all means).


You will not use it in any professional capacity at all i.e. to coach/teach your own swimming classes, groups or clients. I will seek remuneration for any breach of this condition.


Your health

On downloading this programme, it is up to you to use it within the limitations of your health.


Seek medical advice for any health conditions. Swim at lifeguarded venues only. You will seek a doctor’s advice first if you have had a recent operation or injury, or have any other health condition including:

  • Diabetes
  • High blood pressure (controlled)
  • Asthma
  • Low blood pressure
  • Immunodeficiency disorders
  • Epilepsy
  • Ear problems
  • Muscle cramps
  • Joint pain
  • Circulatory problems


If you have any kind of disability, visible or invisible, please contact your swimming venue about access needs. If you want advice on how to do this, please ask me.


You accept all responsibility for your own health and safety while swimming.


Your swimming ability

By downloading this programme, you acknowledge that you have assessed your swimming ability appropriately. You must be confident and comfortable around water and swim under the supervision of a lifeguard at all times.


If you are unable to complete your programme

Life happens and sometimes, with the best will in the world, you will be unable to complete your programme. You understand that once you have downloaded the programme, you WILL NOT be eligible for a refund.

However, if you download a programme and realise that it’s too hard or too easy, you will be able to swap it for another downloadable programme.


Online support

You will have access to the online support in the area of my website called The Changing Room. Here, you can post questions and join discussions about the programmes.


Please be wary of giving or receiving advice to/from other users as this may be inaccurate. By using the forum, you agree to post in a courteous way being polite and respectful. Please only post about swimming. Abusive or discriminatory comments or posts will not be tolerated, and you will be removed if following a warning.


Pool or open water

Avoid swimming after drinking alcohol or eating a heavy meal, after taking drugs illegal or prescribed medicines that make you drowsy, or when unwell.

Follow the rules at the venue and instructions from venue operators and lifeguards.


If you venture from the pool to outdoor swimming spots, you do so at your own risk. Please respect the body of water in which you swim. Open water swimming is, by nature, a risky activity. Please be aware of those risks, and aware of your own ability and physical state. Make sure you have eaten and you’re well hydrated.


Always wear a brightly coloured swimming hat or use a tow float. Be aware of the temperature and how you feel. Avoid staying in too long and make sure you warm up properly afterwards. The length of time you spend in the water will depend on both the water and air/wind chill.


My promise to you

I am a fully qualified open water swimming coach, open water lifeguard and swimming teacher. If you would like to see evidence of my qualifications, please ask. I endeavour to keep my skills up-to-date and continue my professional development.


I have planned your programme to help you safely reach your goal, but I cannot be responsible for your health, wellbeing, safety or how well you progress through following my programme. Every part of every programme is based on my current knowledge and research.


Your responsibility

Your health, wellbeing and safety while following my programme is your responsibility. So is how you follow the programme. Once downloaded, it is up to you to follow the sessions properly and to practise the exercises/drills correctly. Use the illustrations, videos and forum to help you get the exercises/drills right. But please be aware that nothing replaces being coached in person, which is reflected in the price.


You may seek advice and watch videos elsewhere, but please be aware that not everyone coaches and teaches in the same way.


Your privacy

I take your privacy seriously. Please read my privacy policy.




Front crawl improvers programme

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