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Butterfly- In the butterfly stroke, the body will undulate naturally due to the forward, down movement of the chest which elevates the hips. A successful arm stroke must be preformed and a high speed rate which makes the stroke and the body undulation flow smoothly. The hand entry should be made shoulder width apart and in a relaxed position. Do a quick out and down motion just past the shoulders, this movement should not be very wide. Begin the stroke by turning the hands inward and pulling toward your belly button keeping your elbows high. Rotate your palms outward as your hands move quickly from under your body to your hips. Then snap your wrists and point your palms up toward the ceiling | |
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as your hands leave the water. For the recovery, your thumbs should be down facing the water with your hands remaining parallel to the water and with your shoulders slightly out of the water. Take a breath by pushing your chin to the surface inhaling near the end of the stroke then lowering the head before the hands reenter the water. Develop a breathing pattern such as every other stroke or a 2-1-1-2-1-1 pattern. You should kick twice every stroke. The kick is preformed by keeping your legs together and not over bending your knees. The first kick should come right after the hands enter the water and the second as the stroke ends. Make sure your kicks are small and quick…faster kicks equal faster strokes. | |
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Backstroke- For backstroke, the body should rotate from the right side to the left side keeping the head still. The head should be supported by the water. The flutter kick should be quick, shallow and fairly narrow. The knees stay in the water and the kick originates form the hips and finish with loose ankles. The stroke begins with a shoulder width entry and a full arm extension, entering with your pinky. Keeping your arm straight, turn your hand down and out and sweep it toward the bottom of the pool. The hand should then sweep up allowing the elbow to bend followed by another down sweep (downward motion). Finish the stroke with your thumb up. The recovery begins by lifting your arm out of the water and following closely with the hand. The suggested breathing technique is to inhale during the recovery of one stroke and exhale during the next stroke. |
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Breaststroke- The body position for breaststroke can be either flat or dolphin style. The eyes should look under the extended arms to achieve the correct streamline position. To begin the kick, bring your heels to your butt so your knees are in a straight with your feet. Turn your toes out and move your feet out and down in a circular motion. For the stroke, start with an outward sculling motion. Accelerate downward after your hands reach should width. Then the hands need to accelerate forward and back together. You should be able to see your hands perform the stroke. Inhale every stroke toward the end of the in sweep of the stroke. |
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Freestyle- Your head should be supported by the water. The body rotates with the stroke the same flutter kick that is used in backstroke is used in freestyle. (quick, shallow, and fairly narrow). First for the armstroke, the hand must enter the water at shoulder width with the elbows slightly bent. Slide your arm forward under the water in a streamlined manner. The hand sweeps down toward the bottom of the pool then moves toward the middle line of the body and then pushes the water toward the hip. Recover with high elbows to prevent hips from swinging. The recommended breathing pattern is every three strokes during the recovery. |
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Individual Medley – The Individual Medley (IM) is made up of all four strokes. The first stroke swam is the butterfly, then the backstroke, followed by the breaststroke, and finishing with the freestyle. |
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