Swimming Techniques Notes

Four Swimming Strokes: Overview

  • The four main swimming strokes are:

    • Breaststroke

    • Butterfly

    • Backstroke

    • Crawl (Freestyle)

1. Breaststroke

  • Description:

    • The body bobs up and down while gliding through the water.

    • Considered difficult; not recommended for beginners.

  • Components:

    • Arms:

      • Pull water toward the chest.

      • Start with arms overhead, then pull in while cupping hands.

      • Return arms to the starting position.

    • Legs:

      • Knees come to the chest before thrusting legs straight back.

      • Snap legs together to propel forward (frog kick).

    • Breathing:

      • Breathe every time the arms stroke.

2. Butterfly

  • Description:

    • It requires strength and perfect timing; it is not for beginners.

    • Features a dolphin kick, downward arm movement, and body undulation.

  • Components:

    • Legs:

      • Knees slightly bent, legs together.

      • Downward thrust by straightening knees and whipping feet down.

      • Two kicks for every arm stroke.

    • Arms:

      • Move arms together, pulling through water with cupped hands.

      • Press down and outward.

      • Swing arms forward in a sweeping motion.

    • Breathing:

      • Breathe at the end of the arm stroke.

3. Backstroke

  • Description:

    • Easier than breaststroke or butterfly; similar to crawl but on the back.

    • Involves an alternate windmill arm stroke and flutter kick.

  • Components:

    • Legs:

      • Flutter kick in alternating order; knees bent slightly.

      • Relax feet and ankles, emphasizing the up-kick for propulsion.

    • Arms:

      • Alternating windmill pattern as arms pass the face.

      • Cup hands; thumb exits water first.

      • "S" pattern while pushing water.

    • Breathing:

      • Keep your head back, eyes towards the ceiling.

      • Breathing is less coordinated; the head remains out of the water.

4. Crawl (Freestyle)

  • Description:

    • Most popular and easiest for beginners: belly-down stroke.

    • A key challenge is coordinating breathing while the face is in the water.

  • Components:

    • Legs:

      • Flutter kick in alternating order; knees bent slightly.

      • Relax feet and ankles, emphasizing the down-kick for propulsion.

    • Arms:

      • Alternating windmill motion, pulling water with equal strength.

      • Underwater "S" pattern for arm stroke.

      • Hands cupped, relaxed wrist during recovery.

    • Breathing:

      • Raise an arm; when the shoulder rises, turn the head to breathe.

      • Turn your head minimally to reduce drag.

      • Exhale through nose/mouth when head returns to water.

      • Coordinate head turn with opposite arm stroke.