Swimming Arm Movement
Strokes
The arms execute
FREESTYLE alternating movements.
While one arm moves and
pulls underwater from an
extended forward position
to the hip, the other arm
recovers above water from
the hip to the extended
forward position.
The arms perform
BACKSTROKE opposite alternating
movements. While one
arm is brought forward
from the hip above water,
the other arm pulls back
from the front to the hip
under water, creating
propulsion.
From the streamline
BREASTSTROKE position, the palms turn
out and the hands
separate too slightly past
shoulder width. The out
sweep is followed by the in
sweep, where the hands
point down and push the
water backwards. The
elbows stay in the
horizontal plane through
the shoulders.
The arms should stretch
BUTTERFLY out in front of the body
above the water surface
and be led into the water
by the thumb. The hands
should enter about
shoulder width apart with
elbows bent and slightly
higher than the hands.
Your hands then sweep
down and out to form a Y
shape in front of the body.
Leg Movement
The legs execute a flutter
kick, it uses alternating and
opposite movements. This
means they perform small,
fast movements with
stretched feet while the hips
and knees bend slightly.
The backstroke kick is a
flutter kick. The backstroke
kicks with both feet during the
stroke (except at the start and
the flip turn), providing steady
propulsion through the water.
Pointing your toes and
keeping your kicks rapid will
give the best combination of
speed and power.
The leg movement,
colloquially known as the
"frog kick" or "whip kick",
consists of two
phases: bringing the feet into
position for the thrust phase
and the in sweep phase.
From the initial position with
the legs stretched out
backward, the feet are moved
together towards the
posterior, while the knees
stay together.
The leg action comes from
the hips. The heels and
soles of your feet should
break the surface from
underneath with your knees
slightly bent on the upbeat.
Powerful downbeats of the
feet then propel the body
forward. Try to keep your
legs close together with your
ankles relaxed.
Breathing
Proper breathing is
fundamental to the freestyle
stroke. Bilateral breathing is
the most swimmers’
preferred breathing method
inhaling and exhaling, in
turn, on both your right and
left sides.
The ideal breathing
pattern in backstroke is
one breath per arm cycle.
This means that when one
hand exits the water, you
breathe in and when the
opposite hand exits, you
breathe out. 
Exhaling then continues
during the out sweep of the
arms and up to the point
where the arms sweep in
again. The inhalation,
however, is a short phase
that starts during the in
sweep of the arms, as soon
as the head and shoulders
rise above the water
surface and the mouth
clears the water.
Keep your chin in front of
your forehead and inhale
quickly in through your
mouth. After inhalation,
quickly lower your head
before exhaling quickly
under the water through
your mouth and nose.
Your head should re-enter
the water before your
arms.
Aquatic Activities Picture Definition
The act of swimming through or on
SNORKELING the water while equipped with a
mask and snorkel. 

ROWING The propelling of a boat by means of

oars.
Boat mastery and sophisticated
rowing techniques are not only
important, they are in any case the
basic requirement for a carefree
rowing experience.
A water sport in which participants
PADDLEBOARDING are propelled by a swimming motion
using their arms while lying or
kneeling on a paddleboard or
surfboard in the ocean or other
bodies of water.

SAILING Sailing employs the wind- acting on

sails, wing sails or kites-to propel a
craft on the surface of the water, on
ice or on land over a chosen course,
which often part of a larger plan of
navigation.

A surface water sport in which an

WATERSKIING individual is pulled behind a boat or a
cable ski installation over and over a
body of water, skimming the surface
on two skis or one ski.