WHAT ARE THE SWIMMING STROKES ?

There are several types of swimming strokes. Breaststroke, backstroke, butterfly, and crawl (freestyle) are the most popular swim strokes. The breaststroke and butterfly are more difficult to learn compare to the backstroke and crawl.

Breaststroke

The breaststroke involves delicate timing, and in fact, you can be disqualified from competition if you miss even one stroke. The stroke involves form that causes your body to bob up and down as you glide forward through the water. This is a difficult stroke and not one to choose if you're just learning how to swim. The basics are that your arms pull, you breathe, you kick (arms alternate with the kick), and you glide. Here are more details regarding breaststroke. 

The leg kick:
• Bring the knees to chest
• Thrust the legs backward and straight
• Snap the legs together to push the water and propel you forward (frog kick).
The arm stroke:
• Start with the arms overhead
• Pull on the water, and bring arms toward the chest
• Keep the hands cupped
• Return arms to starting position
  

The breathing: 

•  Breathe every time you stroke with your arms.

This are the steps of breaststroke technique.

Butterfly

Like the breaststroke, this is a difficult stroke and not recommended for beginners because it requires perfect timing and a good deal of strength. During the stroke, the legs move together in a dolphin kick (imagine a mermaid), the arms move together to push the water downward and backward, and the toes rolls like an earthworm as the body moves forward through the water.

The leg kick:
• Bend the knees slightly, and keep them together.
• Make a downward push by straightening the knees and whipping the feet downward.
• There should be two kicks for every arm stroke.
The arm stroke:
• Move the arms together, and pull through the water with the hands cupped.
• Face the palms outward, and press down and outward.
• Swing the arms forward above the water in a sweeping motion to complete the stroke.
The breathing:
• Breathe at the end of the arm stroke.

This are the steps of butterfly technique.

Backstroke

The backstroke is easier than the butterfly or breaststroke and similar to the crawl 

in that you use an alternate windmill arm stroke and flutter kick. Two keys to

 a proper backstroke are, the first one is that your arms move with equal strength, otherwise you will swim off to one side, and the second is that your body rolls 

from side to side so that your arms catch enough water to propel you forward.

The leg kick:
• It's a flutter kick where the legs kick in an alternating order.
• Bend the knees slightly.
• Relax the feet and ankles (they should be almost floppy).
• Emphasize the up-kick for propulsion.
The arm stroke:
• Move the arms in an alternating, windmill pattern as they rotate and pass your face.
• Cup the hands, and the thumb leaves the water first.
• Move the hands in an "S" pattern when they are pushing the water.
The breathing:
• Keep your head back and eyes toward the ceiling.

This is the step of backstroke technique in details.

You can also find your own breathing pattern with the backstroke because the breathing is less coordinated with the arms and kick than other strokes since your head should always be out of the water.

Crawl (freestyle)

This is the most popular stroke and the easiest for beginners to learn. It is a simple flutter kick and windmill arm motion, like the backstroke, only on your belly. The most difficult part is coordinating the breathing since your face is in the water most of the time. 

An efficient stroke will significantly reduce wasted energy output through less drag in the water and a cleaner execution of hand and arm entry and recovery. When considering swimming technique for any stroke, analysis should follow the format described below, in this order:

• 1. Leg kick
• 2. Arm cycle
• 3. Timing
• 4. Breathing

The leg kick will control the body position in the water, while the arm cycle will provide the propulsive force. The timing between the two is vital to the efficiency of the given stroke in order to provide a greater speed through the water with minimum wasted energy.

Finally, breathing technique should be analysed to ensure that when you breathe your overall technique is not disrupted in any way that would cause a breakdown in efficiency.

Freestyle

The main propulsive force of the Freestyle stroke is the arm cycle. The legs add only 10% of total speed through the water, depending on whether you use a 2, 4, 6, or 8 beat kick. The main function of the legs is to help keep the body balanced and efficient to allow the arms to do their work and keep the body moving when the arm cycle is at its weakest point.

The arm cycle

Recovery

Elbow leaves the water first, with a high elbow, hand relaxed directly under the elbow, trailing fingers on the water, then reach forwards to the entry position.

Entry & Catch

Thumb first, hand slightly cupped, reach further forwards and out (laterally) to "catch" the water to prepare for the out sweep. Dropping the shoulder (upon the reach) slightly will help in the "catch" and in the recovery of the other arm.

Out sweep

Press the water laterally to the body with only slight elbow flexion and begin to rotate the hand at the wrist medially.

In sweep

Press the water towards the hips through further flexion of the elbow and wrist as you feel the body being pulled over the hand.

Press

With the hand at the hip and palm facing towards the feet, press the water back by extending the arm to approximately 90% of full extension, keeping in line with the body to reduce drag. The arm is ready for the recovery, elbow first.

Why bend your elbows in freestyle?

The very best arm stroke recovery is one that allows the hand to arrive in time to begin the next stroke but also allows the arm to slow almost to a complete stop just before the hand enters the water. Bending the elbow allows you to do this. If the hand and arm come forward and slam into the water, you lose momentum in the form of drag, and your arm fails to move you forward.

To get used to the bent or high elbow recovery, practice the Finger Tip Drag drill. Swim freestyle but drag your fingertips across the top of the water on each arm recovery out of the water.