Swimming

What are the skills needed for swimming?

Strokes

• Front Crawl (Freestyle)

• Back Crawl (Backstroke)

• Breaststroke

• Butterfly

Freestyle Techniques• Fastest of the four• Breathe to the side by turning your head, not your whole body• Push off the wall and keep your body in a tight form: arms above your

head out in front of you; legs un-crossed and together• Arms rotating continuously; hand enters the water almost cup-like and

push water down• Legs kicking continuously up and down• Approximately 3-6 kicks to each arm stroke• Slightly rotate your body to gain a longer reach

Backstroke Technique• Similar to freestyle on your back• Breathing Continuously• Push off the wall and keep your body in a tight form: arms above your

head out in front of you; legs un-crossed and together• Arms rotating continuously; hand enters the water flat• Legs kicking continuously up and down• Approximately 3-6 kicks to each arm stroke• Slightly rotate your body to gain a longer reach

Breaststroke

• Slowest and most inefficient of the four• Arms move when legs don’t• Legs move when arms don’t• Stroke is done underwater• Breathe when pulling up with arms• Rely more on strength rather than speed• Kick like a frog or “scissor kick”• When using arms, imagine you are shoveling sand with your hands

Butterfly

• Hardest stroke of the four• Use a “dolphin” kick• Bring your arms out and up out of the water, then back in, and push the

water back• Use two kicks for each arm stroke• Make your body move in an up-and-down motion like a dolphin• Breathe every time or every other time you come out of the water• Bring head up to breathe

Streamline

• Different for Each Stroke• Keep your arms together• Freestyle- Dive in or push off the wall and kick under water; surface with

arms and do some strokes before breathing• Backstroke- Push off the wall onto your back and kick before starting your

arms for the stroke• Breaststroke- Dive in or push off the wall for two seconds; push water

down with your arms; do first stroke to rise out of the water• Butterfly- Dive in or push of the wall and kick strongly about six times;

come out of the water doing your first stroke

Things To Help Improve Your Swimming Skill

• Swim Frequently• Use Good Technique• Do Drills During Practice• Do Challenging and Easy Workouts• Do Streamlines• Leave the Wall Pretty Much the Same Way Every Time• Wear a Competitive Swimsuit• Ask Someone to Watch You• Wear Flippers Occasionally

The End