PE Module 2-4 Part II
1. Freestyle/front crawl 2. Backstroke 3. Breaststroke 4. Butterfly 5. Sidestroke 6. Elementary backstroke 7. Combat side stroke 8. Trudgen
8 different swimming styles and strokes
Butterfly
As you move your arms into the water, you will push your head and shoulders above the surface of the water.
Butterfly
Bring your arms simultaneously over your head and push them into the water to propel you forward and bring them up out of the water again to repeat.
Elementary Backstroke
Bring your hands to your armpits like a monkey, spread your arms like an airplane, then push them down to your sides like a soldier
Kickboard
By holding onto the ________, we can forget about our arms and just focus on our legs.
Backstroke
Doctors often recommend this stroke to individuals with back problems as it provides a great back workout
Backstroke
Don't allow your hips to get too low or your body to bend too much or it will slow you down
Front Crawl
In competitive terms it is usually referred to as Freestyle
FREESTYLE SWIM - Body Position
If the head position is too low it will cause the legs to rise and the kick to lose its efficiency.
FREESTYLE SWIM - Body Position
If the position of the head is raised it will cause the position of the hips and legs to lower which in turn will increase frontal resistance causing the stroke to be inefficient and the breathing technique to be incorrect.
Butterfly
It can be more difficult and tiring to learn, but it is also a lot of fun
Sidestroke
It involves swimming on your side, as the name implies, propelling yourself forward with a scissor kick and alternating arm movements.
Front crawl
It is commonly called the freestyle stroke as most swimmers choose to use this stroke in freestyle events as it is the fastest.
Sidestroke
It is most commonly used by lifeguards when they rescue someone, as this stroke most easily allows you to pull something along with you.
Butterfly
It is the second fastest competitive stroke, and the favorite stroke of Olympic legend Michael Phelps
Combat Side Stroke
It reduces the swimmer's profile in the water, making them less visible while allowing them to swim with maximum efficiency-two critical criteria for combat operations that require swimming on the surface.
Trudgen
It uses a scissor kick that only comes in every other stroke. When your left arm is over your head, you spread your legs apart to prepare to kick, and then as the arm comes down you straighten your legs and snap them together for the scissor kick.
Butterfly
Lift your head straight in front of you during this move and do not turn your head to the side.
Sidestroke
The first arm hands the apple to the second arm (the side of the body that is on top and partly out of the water). The second arm will reach out to toss the apple behind you as the first arm reaches above your head for another apple
Try a kickboard. Obtain a kickboard for the pool and use it to support your hands out in front of you. Assume the same horizontal position with your body in the water, then perform the flutter kick as you did hold onto the wall • Avoid using a kickboard for someone younger than 6 years old since it may not teach proper swimming technique. • Notice how the kick feels as it works to propel you forward in the water as well as hold you up. Adjust the strength and speed of your kick accordingly. • You can hold your head out of the water so you don't have to pause to breathe, but you may not find the right horizontal balance as you will when you submerge your face into the water and come up for breath when you need it.
Steps in moving with the flutter kick
Front Crawl
The leg action promotes a horizontal, streamlined body position and balances the arm action but provides little propulsion.
Frog or Scissors kick
The scissor is a classic kick used in breaststroke.
Combat Side Stroke
This is a form of the sidestroke that all US Navy SEALs have to learn. Efficient and energy-saving, the combat side stroke is a kind of a combination of breaststroke, freestyle, and, obviously, sidestroke
Elementary Backstroke
This is a variation from the typical backstroke you see. It uses a reversed breaststroke kick while your arms move in sync beneath the water
Sidestroke
This is an older swimming style that is not typically used in swim competitions, but is still an important stroke to learn for safety reasons
Front Crawl
This is largely down to the streamlined body position and continuous propulsion from the arms and legs.
Trudgen
This stroke evolved from the sidestroke and is named after the English swimmer John Trudgen
Sidestroke
This stroke is by comparing it to apple picking
Elementary Backstroke
This stroke is often taught to children using fun nicknames for the parts of the movement.
Trudgen
This stroke is particularly unique because your head remains above the water for the entirety.
Breaststroke
This stroke is performed with your stomach facing down
Vertical kicking
This workout will also help with ankle flexibility.
Front crawl
Time your breathing to match your swimming strokes by turning your head to the side while your arm is in the recovery (above water) position. Do not turn your head too far and face upward or you will actually sink into the water rather than remain above it.
Front crawl breathing technique
e requires the head to be turned so that the mouth clears the water but causes minimal upset to the balance of the body from its normal streamlined position.
Vertical kicking
involves finding a deep body of water where your legs are not touching the ground.
Kickboard
is a floatation device that swimmers hold while they swim, ensuring that all the propulsion is coming from the swimmer kick.
Kickboard
is a great way to isolate your swim kick and build up your kicking strength and technique
Combat Side Stroke
is a relatively complicated stroke to learn
Dolphin Kick
is a swimming kick that is often overlooked by swimmers.
Frog or Scissors kick
is also great for burning calories.
Butterfly
is an advanced swimming stroke that provides an excellent workout.
Ankle Flexibility
is an important part of a good swim kick technique.
Waterline
is around the natural hairline with eyes looking forward and down
The overall body position for front crawl
is as streamlined and as flat as possible at the water surface, with the head in-line with the body.
Vertical kicking
is like treading water; however, the legs are vertical and kicking using the same technique as the flutter kick - just vertically.
Freestyle/Front Crawl
is likely the first swimming stroke you think of when you picture swimming
leg kick for front crawl
originates from the hips and both legs kick with equal force.
Backstroke
requires similar movements to the front crawl, but it is done, as the name suggests, on your back
upward kick
slows and stops as the leg nears and minimally breaks the water surface
Dolphin Kick
swimmers can make the most of their wall turns and underwater propulsion.
Frog or Scissors kick
takes a lot of energy and is a great cardio workout.
Dolphin Kick
takes a tremendous amount of energy, is fantastic for your abdominal and stomach muscles and burns a lot of calories
Backstroke
while floating on your back, alternate your arms with a windmill-like motion to propel yourself backwards
Backstroke
. Like the front crawl, your arms should start the circular motion by pushing underwater and recovering above water.
It is very common to kick from the knees during front crawl, in an attempt to generate some propulsion and movement. This can also lead to a very stiff and robotic kicking action The kick must originate from the hip and be smooth movement with relaxed knee and ankle joints. Another common mistake is to make the kicking movements too large. In other words, the feet come Out over the water surface causing excessive splash and again wasting valuable energy. A good exercise to practice the leg kick is holding a float or a kick board and kicking along the length of the pool with face down. This will allow the swimmer to focus purely on the leg kick, ensuring it is a relaxed and flowing up and down movement.
Common Leg Kick Mistakes
1. Lean on the wall. 2. Kick the wall, glide, flutter kick and perform arming. 3. Breathe when your right arm is on its second pull. 4. Your left arm should stretch to glide. 5. Once the right hands tap the left hand pull your left arm. 6. Stretch right arm when your left hand is pulling. 7. When your left hand taps your right, pull on your right arm and breathe. 8. Do this repeatedly to master the steps in swimming with arming.
How to perform Freestyle/Front crawl swim
1. Lean on the wall and extend your hand out in front of you. 2. Get some air and put your head into the water. 3. Push against the wall then stream glide. 4. As you drive your shoulders downward, perform two dolphin kicks. 5. When your feet are raised to the surfaced of the water after the second kick, begin the big kick and power phase pull by pulling your hands away from the center of your body. 6. At the beginning of the pull, raise your head and neck, and then breathe. 7. The head should be in forward motion in order to create a forward direction. 8. As you prepare to dive your arms back to the water, drive your feet towards the bottom of the pool. 9. Do the little kick to the end of your pull's recovery
How to perform butterfly stroke
Breaststroke
However, in competitive swimming, swimmers do submerge their head and breathe at designated points in the stroke
Front Crawl
However, stroke timing can vary, with a four-beat cycle and even a two-beat cycle, which is most commonly used in long distance swims and endurance events.
Elementary Backstroke
It's called "elementary" because of its simple technique that's easy to pick up, and is often one of the first swim strokes taught to new swimmers for this reason.
Breaststroke
It's often taught to beginner swimmers because it does not require putting your head underwater
Sidestroke
It's one of the easier strokes to learn, and can be a nice break from the more popular swim strokes if you're looking to add more variety into your routine.
Backstroke
Keep your body as straight as possible, with a slight decline in the lower body to keep your legs underwater.
Backstroke
Keep your legs close together and use the motion from your hips to get a more powerful kick.
Vertical kicking
Place the arms across the chest or out to the side for balance, and kick in a vertical, upright position.
Front crawl
Propel yourself forward with alternating arm movements in a sort of windmill motion that starts by pushing underwater and recovers above water.
FREESTYLE SWIM - Body Position
Shoulders remain at the surface and roll with the arm action. Hips also roll with the stroke technique, close to the water surface and the legs remain in line with the body.
Freestyle/Front crawl swim
Start rolling your head when the right hand is about to pull. It is already too late when you roll your head up when your arm is already on your thigh. It will make you drink water.
Front Crawl
The alternating action of the arms and legs is relatively easy on the joints and the stroke as a whole develops aerobic capacity faster than any other stroke
Butterfly
The best time to take a breath will be when your arms are just starting to come out of the water, just before you begin the next forward thrust.
Front Crawl
The constant alternating arm action generates almost all of the propulsion and is the most efficient arm action of the four basic swimming strokes.
Entry
The hand enters the water at a 45-degree angle; finger tips first thumb side down
Catch
The hand reaches forward under the water without over stretching and the arm fully extends just under the water surface.
Front Crawl
The timing and coordination of the arms and legs occur most commonly with six leg kicks to one arm cycle.
Breaststroke
The whip kick is executed by bringing your legs from straight behind you close to your body by bending both at your knees and at your hips
1. Ankle Flexibility 2. Use a kickboard 3. Practice vertical kicking
Tips to improve swim kicking technique
1. Freestyle 2. Backstroke 3. Breaststroke 4. Butterfly 5. Sidestroke
Types of swimming strokes
Frog or Scissors kick
Unlike the flutter kick, there are not any varying kick patterns with the scissor kick.
Trudgen
You swim mostly on your side, alternating lifting each arm out of the water and over your head
Combat Side Stroke
You will focus on balance, length, and rotation.
Breaststroke
Your arms move simultaneously beneath the surface of the water in a half circular movement in front of your body.
Vertical kicking
Your body profile should be narrow and straight in the water.
Backstroke
Your face will remain out of the water, but you will still want to be cognizant of your breathing rhythm. Again, match your breaths to your strokes.
Sidestroke
Your first arm will stretch above your head and pick an apple, then your hands will meet in front of your chest
Breaststroke
Your legs perform the whip kick at the same time
Backstroke
Your legs should engage in a flutter kick. Your face should be above the surface as you look straight up.
Front crawl
Your legs should propel you with a flutter kick, which is performed with pointed feet as your legs move up and down in alternation. Do not bend your legs at the knee.
Breaststroke
Your legs then move outward and off to the side before extending and coming back together. This swimming technique is often compared to a frog's movement.
Butterfly
Your legs will perform a dolphin kick, which requires your legs to stay together and straight as you kick them similarly to how a dolphin's lower body and tail moves. Move your body in a fluid wave-like motion.
Ankles
are relaxed and toes pointed to give an in-toeing effect when kicking and the depth of the kick should be within the overall depth of the body.
Training fins
are shorter flippers, suitable for pools, that will allow you to feel what a good swim kick feels like.
Frog or Scissors kick
as the legs kick out and look similar to the leg movements of a frog when swimming.
downward kick
begins at the hip and uses the thigh muscles to straighten the leg at the knee, ending with the foot extended to allow its surface area to bear upon the water
Dolphin Kick
can make a big difference to swim times
Front Crawl
is the fastest, most efficient stroke of them all
Breaststroke
is the slowest competitive swimming stroke, and it is the most commonly learned stroke.
Front Crawl
is the swimming stroke everyone wants to know how to swim well.
hand entry
should be between the shoulder and head line with a slight elbow bend.
Butterfly
start horizontal with your stomach facing the bottom of the pool.
Front crawl
you lie on your stomach with your body parallel to the water.
