Swimming Styles and Instructions

Breaststroke


1. Body Position
- Lie flat in the water - on your stomach.
- Keep your body as straight as possible with your head in a neutral position, facing down.


2. Arm Movement
- Start with your arms stretched out in front of you, hands together.
- Pull your hands apart and slightly down in a circular motion, sweeping them out to the side.
- Bring your hands back together in front of your chest and then extend them forward again.


3. Leg Movement
- Start with your legs straight and together.
- Bend your knees to bring your heels towards your buttocks.
- Turn your feet outward and kick your legs in a circular motion, pushing the water back.
- Bring your legs back together** in a streamlined position.


4. Breathing
- Breathe in as you start pulling your arms apart.
- Lift your head above the water to take a breath.
- Exhale underwater when you stretch your arms forward.


5. Timing
- Coordinate your arms and legs so that when your arms pull, your legs are in the glide position (straight and together).
- As your arms come together in front of you, your legs should be ready to kick.
- After the kick, glide for a moment before starting the next stroke.


6. Practice
- Start slow to get the movements right.
- Practice each part separately (arms, legs, breathing) and then put them together.
- Gradually increase your speed as you get more comfortable with the stroke.


By following these steps, you should be able to perform the breaststroke effectively!



Freestyle stroke


1. Body Position:
- Keep your body flat and horizontal in the water.
- Head in line with your body,looking slightly forward or down.
- Stay streamlined to reduce drag.


2. Arm Movement (Pull):
- Start with one arm straight ahead.
- Enter the water with your fingers first, hand just past your head.
- Pull your arm down through the water, keeping your elbow higher than your hand.
- Finish the stroke by pushing the water past your thigh.
- Recover your arm out of the water with a relaxed elbow, bringing it back to the starting position.


3. Breathing:
- Turn your head to the side (not up) to take a breath when the opposite arm is pulling.
- Inhale quickly,and then turn your head back down into the water.
- Exhale slowly through your nose or mouth while your face is in the water.


4. Leg Movement (Kick):
- Keep your legs straight but relaxed.
- Kick up and down from your hips, not your knees.
- Alternate your kicks rhythmically to maintain balance.


5. Coordination:
- Combine the arm strokes, kicks, and breathing smoothly.
- Typically, you'll take a breath every 3-4 strokes.


6. Practice and Timing:
- Focus on smooth, controlled movements.
- Practice regularly to build rhythm and endurance.


That’s it! With practice, you’ll improve your technique and swim faster and more efficiently.


Backstroke


1. Body Position:
- Lie on your back in the water, keeping your body flat and horizontal.
- Keep your head back with your ears in the water and your eyes looking straight up at the ceiling or sky.
- Stay streamlined to reduce drag.


2. Arm Movement (Pull):
- Start with one arm extended straight above your head.
- Pull your arm down through the water in a circular motion.
- Keep your pinky finger entering the water first when your arm reaches the water.
- Push the water past your hip to complete the stroke.
- Recover your arm out of the water in a smooth, relaxed motion, bringing it back to the starting position.


3. Leg Movement (Kick):
- Keep your legs straight but relaxed.
- Kick up and down from your hips, not your knees.
- Alternate your kicks rhythmically to maintain balance and propulsion.


4. Breathing:
- Breathe naturally with your face out of the water.
- Exhale and inhale in a regular rhythm, usually with each arm stroke.


5. Coordination:
- Alternate your arm strokes—while one arm is pulling, the other is recovering.
- Keep your kicks steady and consistent.
- Focus on a smooth, continuous movement.


6. Practice and Timing:
- Start slow to get comfortable with the coordination of arms and legs.
- Practice regularly to build rhythm, speed, and endurance.


That’s it! With consistent practice, you’ll master the backstroke and swim smoothly and efficiently.




Butterfly Stroke


1. Body Position:
- Keep your body flat and horizontal in the water.
- Your head should be in line with your body, looking slightly downwards.
- Stay as streamlined as possible to minimize resistance.


2. Arm Movement (Pull):
- Start with both arms extended forward.
- Pull your arms down and outwards in a wide, circular motion, as if you’re drawing a keyhole shape in the water.
- Bend your elbows and pull your arms towards your hips.
- Push the water backward with force to propel your body forward.
- Recover your arms out of the water simultaneously, keeping them straight, and bring them back to the starting position.


3. Leg Movement (Dolphin Kick):
- Keep your legs together and straight.
- Kick from your hips, not your knees, in a wave-like motion.
- Perform two kicks for every arm stroke: one when your arms enter the water and another when your arms push through the water.


4. Breathing:
- Lift your head to breathe as your arms are coming out of the water.
- Inhale quickly when your chin clears the water surface.
- Exhale when your face returns to the water. Keep your head low during breathing to maintain momentum.


5. Timing and Coordination:
- The key to butterfly stroke is timing: one arm pull, two kicks, and one breath.
- Practice the rhythm:pull, kick, kick, breath—smoothly and consistently.


6. Practice and Build Endurance:
- Start with short distances and focus on technique before speed.
- As you get comfortable, increase your distance to build strength and endurance.


With practice, the butterfly stroke becomes a powerful and fluid motion, allowing you to swim efficiently and quickly.​