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bEh Lesson 4

(1) Freestyle

(2) Backstroke

(3) Breaststroke

(4) Butterfly

What are the different strokes

Freestyle

Also known as front crawl because it looks like crawling through the water

Freestyle

The most popular, faster and efficient.

(1) Flutter kick

(2) Streamline glide

The basic actions in freestyle

Gliding

ensures that you are not causing a lot of resistance while keeping your shoulder relaxed.

(1) Power phase

(2) Recovery phase

Two phases in every stroke of freestyle

Power phase

creates the majority of the full velocity of swim

Recovery phase

resets your movement in preparation for the next rotation of your swim

Freestyle Arming

refers to the movement and execution of arm.

(1) Stand and lean on the wall

(2) Hold the kickboard and extend your arms out in front of you

(3) Pull your right arm towards the side of your right leg

(4) While pulling down, the tip of your fingers should point to the floor and elbows slightly bent in order to pull much water

(5) While your right arm is pulling towards your right leg, reach and stretch your left arm by pushing the kickboard to practice gliding

(6) Slide your palm up to the wall

(7) Raise your arm above the surface of the water with your elbows pointing at the sky creating an arc shape arm and fingers pointing in the water

(8) When your arm is already above the surface of the water, bring your right arm back to the water and hold the kickboard

(9) Once your arm is on the recovery phase, pull your left arm and repeat the arming steps.

Dry Land Drill with Kickboard

(1) Streamline Position

(2) Start Pulling

(3) Pull Towards Leg

(4) Lift your Arm up

(5) Back to Streamline

(6) Streamline Position

Dry Land Drills for Arming with Flutter Kicks

(1) Lean on the wall of the pool

(2) Hold the edge of the kickboard and extend your arms in front of you

(3) Get enough air then submerge your head into the water

(4) Perform the front float with flutter kick

(5) After the first six kicks, perform arming.

(6) When your right arm is pulling, your left arm should push the kickboard to practice gliding

(7) Hold the kickboard after every pull

(8) Continue until you reach the end of the pool

Arming with Flutter Kick and Kickboard

(1) Lean on the wall and perform the front float glide

(2) After the first six kicks, perform arming

(3) When you ran out of breath\\, perform the recovery from front float and swim again

(4) Continue until you reach the end of the pool

Freestyle Arming Without Kickboard

Breathing

Is the hardest part of learning freestyle. It requires correct timing in doing it yo prevent getting water into your mouth when you breath

(1) Breathe in through your mouth out of the water and out through your nose underwater

(2) Breathe only on your right side. Never on your left

(3) Only open your mouth to breathe when your head is already above surface of the water

In performing the steps to breathe, remember the following:

(1) Extend your arm out forward and bow down your head

(2) While your right arm is on its second pull, roll your head up while your ear is slightly leaning on your left arm

(3) Twist your head towards the right, look at the sky and breathe; twist your shoulders to slightly rotate your body

(4) When your right arm is already above the surface of the water and moves to tap the other, roll your head back to the water and make sure you close your mouth

(5) Do not look at the front when you roll your head back to the water. Always look at the floor

(6) When your right hand has tapped the left hand, pull your left arm. Do not breathe

(7) You may breathe again when you pull back your right arm

(8) Do it for five sets with no breathing for each set. Practice until you master the timing

Dry Land Drill for Breathing

(1) Stand the same set in the water this time

(2) Extend your arm forward, hold the edge of the pool and submerge your head in the water

(3) Perform the steps discussed on dry and land drill for breathing

(4) Do it for five sets; each set with 10 breathings

Drill for breathing in the Pool

(1) Lean on the wall and hold the kickboard

(2) Kick the wall, flutter kick and perform arming

(3) Breathe when your right arm is on its second pull

(4) Your left arm should push the kickboard forward when you breathe in order for you to glide

(5) Do it for five sets; each set with 10 breathings

Breathing with Kickboard

(1) Lean on the wall and hold the kickboard

(2) Kick the wall, glide, flutter kick, and perform arming

(3) Breathe when your right arm is on its second pull

(4) Your left arm should stretch to glide

(5) Once the right-hand taps the left hand, pull your left arm

(6) Stretch the right arm when your left arm is pulling

(7) When your left-hand taps your right, pull on your right arm and breathe

(8) Do these repeatedly to master the steps in swimming with arming

Freestyle swim