Collin Jasper C.

Pachingel

BSN 2C

PATHFIT 3A

THE BASICS OF COMPETITIVE SWIMMING STROKES AND HOW IT IS DONE

1. FRONT CRAWL

Additionally called the freestyle stoke. Your body will be flat on your stomach and facing the water when you swim with this stroke.
Your torso will stay stable while your arms and legs propel you through the water. Your arms will alternately move in different
directions.

• While floating on your front with your face submerged, extend your body as far as you can.

• Maintain long, toe-pointing legs. Make your ankles as floppy as you can and kick your legs up and down (alternatingly), using your
feet as flippers. Kick your legs quickly and again.

• To begin, extend your arms out in front of your head. Pull one arm all the way to your thigh under your body. Stretching your arm in
preparation for entering the water in front of your head, lift it out of the water and sweep it over the surface. To ensure that the second
arm is prepared to exit at the thigh as one arm enters, keep drawing your arms continuously.

• To take a breath, turn your head to the side. Turn while one arm is at your thigh and one is extended in front of you. Turn your head,
trying to keep one ear in the water. Return your face to the water and exhale as the arm passes over the water.

2. BREASTSTOKE
 The swimming stroke known as "breaststroke" is one in which the torso does not rotate and the swimmer is on their chest.
Because it can be safely swum at slow rates and the swimmer's head is out of the water for a significant percentage of the
swim, it is the most popular leisure technique.

• While floating on your front with your face submerged, extend your body as far as you can. Keep your hands firmly clasped.

• Extend your toes and keep your legs extended. Slowly bending your knees, bring your feet near your bottom. Your feet should be
pointed outward as you bend your ankles, kick back and slightly downward, and then snap your feet together.

• Maintain your head under the water and extend your arms in front of you. With both hands pressing out and round, turn your hands
so that the thumbs are pointing downward. Draw your hands together in a tiny circle in front of your shoulders while turning your
hands so that your thumbs face upward.

• As the arms begin to converge, lift your head to breathe in, then extend your arms out in front of you before lowering it to the water
to exhale. Pull, breathe, kick, glide with each movement.

3. BACKSTROKE

The back is used to swim the backstroke, as the name suggests. It employs an above-water recovery and alternate circular arm
motions. A flutter kick similar to the one used in freestyle and front crawl is executed by the legs. Head should be turned to the rear.

 Float on your back, stretching as much of your body as you can while keeping your eyes and ears just above the
surface of the water.
 • Maintain long, pointed toes on your legs. Kick your legs up and down (alternatingly), making your ankles as
floppy as possible. Use your feet like flippers. Keep your knees submerged while making a small splash with your
toes. Kick your legs quickly and again.
 Start by extending your arms down the side of your body. Keep your arm straight as you raise it in an arc motion
from the water to the surface. Keep your arm straight and dip your hands into the water starting with the tiny fingers.
Pull your arm all the way up to your thigh beneath the water. As one arm enters, the other is prepared to exit at the
thigh. Continue drawing your arms continuously.

 Breathing is done frequently as needed and at least once when having a stroke.

4. BUTTERFLY STOKE
One of the trickier swimming strokes is the butterfly stroke, where swimmers kick their feet together in a motion known as a "butterfly
kick" or "dolphin kick" while swinging their arms symmetrically.

• While floating on your front with your face submerged, extend your body as far as you can.

• Whip your body in an erratic motion from head to toe, bending and straightening your knees. Put pressure on the water with
the tops of your feet while keeping your feet just below the surface while keeping your legs and feet close together.

• Place your hands in the water shoulder-width apart, simultaneously. Pull your arms through your hips and under your torso.
Return your arms to the water's surface so you may start afresh.

• To breathe, tuck your chin up; the breath should be taken near the end of the pull. Return your face to the water and exhale
as you sweep your arm over the surface of the water. For each arm cycle, kick twice: once at the beginning of the pull and
once at the finish ("Kick your arms in, kick your arms out").