Ch8

Swimming Strokes (Core 4)

Freestyle (Front Crawl)

• Entry, pull, kick, breathing, and timing
  • Entry: Hand enters water smoothly, not slapping surface.
  • Pull: High elbow underwater, pull efficiently.
  • Kick: Continuous flutter kick from hips.
  • Breathing: Turn head to side, one goggle in water.
  • Timing: Smooth alternating arm and leg motion.

Backstroke

• Arm alternation, back float, kick and head position
  • Face up, head still, hips high.
  • Arms alternate in a windmill motion.
  • Flutter kick keeps legs afloat and propels.
  • Eyes on ceiling, minimal head movement.
  • Maintain steady rhythm and roll with shoulders.

Breaststroke

• Simultaneous arm & leg motion, timing, glide
  • Arms and legs move simultaneously.
  • Pull, breathe, kick, glide sequence.
  • Legs perform frog kick, arms sweep and press together.
  • Longer glide phase = better efficiency.

Butterfly (optional at early stages)

• Dolphin kick, simultaneous arm recovery, rhythm
  • Simultaneous arm recovery and dolphin kick.
  • Two kicks per arm cycle: one during pull, one during recovery.
  • Requires rhythm, coordination, and strength.
  • Most energy-intensive stroke — try after mastering others.