Butterfly is one of the most physically demanding strokes there is. Fly, as it is often called, is swum the on the swimmers' stomach. The arms are swung to the side. After the arms enter the water, the hands press out and then pull in towards the body. They are then ready for the recovery and a new stroke. A dolphin kick is used to propel the swimmer also. A kick is done when the hands enter the water and as the recovery is started. To breathe, you inhale near the end of every other stroke if possible.
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Backstroke is done while on the swimmers' back. A six beat flutter kick is used and is done almost continuously during the stroke. The arms are done alternately, with one under the water while the other is out of the water. The arm is fully extended once it exits the water and is brought past the head where it enters the water. You then drive the hand about 12-16 inches down into the water with your hand facing down towards the bottom of the pool. After that, you tilt the palm up and sweep the hand up and back, pushing the water as though you were throwing a ball. At this point, the other arm has entered the water and repeated with that arm.
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