Table of Contents

1. SWIMMING 2. THE RIGHT WAY TO SWIM THE STROKES FREESTYLE BACKSTROKE BREASTSTROKE BUTTERFLY 3. BENEFITS OF SWIMMING 4. WHAT WE DO ON A DAILY BASIS
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Swimming
Swimming is one of the most calorie burning sports and is also fun and enjoying. There are many different strokes for swimming such as freestyle, backstroke, breaststroke, and the butterfly.

The right way to swim the strokes

Freestyle
The right way to swim freestyle is when take the first stroke dont breath on the first stroke. After you take your break out stroke and you have your arm out of the water extend your arm out and set a good catch. With a fast turn over.1

Backstroke

First you start on your back. When taking a stroke rotate your shoulders and hips when taking a stroke. See figure 1

Figure 1

Turn over means how fast you can turn you arms

Breaststroke
Taking a breaststroke stroke your arms should start straight then pull out and towards your body then shoot your arms straightforward. While doing this, your legs should be frog kicking as you shoot your arms straightforward.

Butterfly
For this stroke your arms should rotate forward together over your head. While doing this keep your legs together and dolphin kick.2

Benefits of swimming
Some of the benefits of swimming is that you will be health and fit.

What we do on a daily basis

Be on deck 10minutes before practice starts Be in the water at 3:00pm for warm-up After warm-up we do a drill set Then move on to the main set of the day3 Finish with dryland 25s and loosen up 50s

Dolphin kicking is when you move your legs move up and down together We usually go through the main set 2-3 times depending on the length of the workout
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