Shepshed Swimming Club

Frontcrawl:

Basic:

• Using steady alternating kick; kicking towards surface of water
• Pointed toes
• Controlled finger first arm entry
• Over water arm recovery
• Controlled breathing to the side
• Continuous movement

Efficient:

• Eyes looking forwards and downwards
• Rotation of shoulders and upper body with arm stroke, but head steady
• Steady alternating kick originating at hips not knees
• Bent arm recovery with controlled entry
• ‘S’ type propulsive phase
• Regular breathing pattern; smooth movement

Effective:

• Increased shoulder and body rotation for more powerful pull
• Difference in stroke for different speeds; steady and controlled for longer swims, faster more powerful for sprints
• Lengthening arm action after entry
• High elbow in catch position (during pull)

Backstroke

Basic:

• Head back in water
• Steady kick with pointed toes and knees kept under the water
• Alternating recovery with controlled entry
• Continuous arm action; no stopping by thighs

Efficient:

• Head held still in the water as body rotates
• Controlled arm entry; little finger first
• Bent elbow during propulsive phase; but without letting the elbow slip

Effective:

• Increased body rotation, but head kept still
• Deep catch and pull underwater

Breaststroke Basic:

• Streamlined arms following kick
• Simultaneous kick, with glide after propulsive phase
• Arms completing arm stroke in front of body; no pulling back past thighs
• Breath taken as arms press inwards, without any nodding of head
• Kick as arms are recovering forwards

Efficient:

• Stroke taken in regular pattern with correct timing
• Narrow kick; kick back not out
• Sufficient glide/stretch with arms and legs at en of each stroke
• Arms press out then squeeze in before recovering forwards; fingers face forwards whole time
• Arms recover forwards quickly – no pausing by chest

Effective:

• Stretched streamline position at conclusion of each stroke
• Stroke acceleration of feet during propulsive phase of kick
• Stroke inward sweep of arms continuing into fast recovery

Butterfly

Basic:

• Simultaneous kick with toes pointed
• Circling arm action, entering in front of shoulders
• Breathing during propulsive phase of arm stroke
• Breathing every other stroke
• 2 x kicks per arm stroke; as arms enter and during propulsive phase

Efficient:

• Arm entry in line with shoulders
• Arms mover out slightly and push backwards with high elbow during catch
• Smooth recovery over water
• Chin kept on surface of water with breath

Effective:

• Face returning to water after breathing before arms enter
• Strong rhythmic kick
• Continuous arm movement – no hesitating after entry
• Controlled regular breathing

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_____________________________________________________Swimming skills: Improve your butterfly