FREESTYLE

Underwater Arm Pull

1. Pull pattern is an elongated "S".
2. Elbow is bent up to 90 degress.
3. Elbow is high
4. Arm is extended for maximum distance per stroke.
5. Hands accelerate through the stroke.
6. Body roll is present.
7. Hand entry is at 45 degree angle.

Arm Recovery

1. Elbow is high.
2. Forearm is completely relaxed.
3. Hand enters water in front of shoulder.

Kick

1. Ankles are relaxed.
2. Knee bends slightly on downbeat.
3. Knee is straight on upbeat.
4. Only heels break the surface.
5. Kicks are small.

Body Position and Breathing

1. Body is streamlined.
2. Water level is at the hairline.
3. Arms remains opposite one another.
4. Heads is rolled, not lifted, to the side for inhalation.
5. Face is down for exhalation.
6. Exhalation is complete.

BACKSTROKE

Underwater Arm Pull

1. Pull pattern is an elongated "S".
2. Hand goes 12 to 18 inches (approximately 30 to 45 cms.) deep before beginning the arm pull.
3. Hands accelerate through the stroke.
4. Body roll is present.
5. Elbow is bent up to 90 degrees.
6. Pull ends with palm facing down.
7. Hand enters little finger first.

Arm Recovery

1. Arm is straight.
2. Shoulder is lifted.
3. Hand enters water behind shoulder.

Kick

1. Ankles are relaxed.
2. Knee bends slightly on the upbeat.
3. Knee is straight on the downbeat.
4. Only toes break the surface.
5. Toes turn inward slightly.
6. Kicks are small.

Body and Head Position and Breathing

1. Body is streamlined.
2. Water level is in the middle of the head and just below the chin.
3. Head is positioned so that the line of vision forms a 45 degress angle with the surface and ears are in the water.
4. Arms remain opposite one another.
5. Breathing is in on one arm, out on the another.
6. Exhalation is complete

BREASTROKE

Arm Stroke

1. Simultaneous arm movements.
2. Arm pull pattern is heart-shaped.
3. One motion is used for pull and recovry.
4. Arms are extended in front of shoulders.
5. Elbows are high (just below the surface) during the pull.
6. Palms face backwards.
7. Hands pull back to chin level.
8. Palms face down during recovery.

Kick

1. Legs make the same motions at the same time.
2. Legs stay parallel to the surface.
3. At the starting point, legs are in a straight-back position with thighs together.
4. Knees drop with thighs still together, feet relaxed.
5. Feet form right angles with shins and whip back in a half-circle motion, knees staying close together.
6. Hips rise at the end of the kick.
7. Feet do not break the surface.

Body Position and Breathing

1. Head breaks the surface at all times.
2. Heels are just below the surface.
3. Water level is at the hairline during exhalation.
4. Water level is just below the chin during inhalation.

Timing

1. Arms begin their pull before legs begin their kick.
2. When hands reach chin level, knees begin to drop.
3. As knees begin to drop, head comes up for inhalation.
4. Before knees are fully dropped, hands come toward each other for recovery.
5. When knees are lowest, hands come forward.
6. Face submerges for exhalation as hands comes forward.

BUTTERFLY

Underwater Arm Pull

1. Pull pattern is an elongated "S".
2. Hands enter at 45 degree angle just outside shoulders.
3. Elbows are slightly raised at hand entry.
4. Arms are extended after hand entry.
5. Elbows are high throughout the pull.
6. Elbow is bent up to 90 degress.
7. Hands are thrust backward and away from the hips at the end of the pull.

Arm Recovery

1. Wrists relax when hands leave the water.
2. Hands swim forward just above the surface.
3. Elbows are straight or slightly raised.

Kick

1. Ankles are relaxed.
2. The kicks is from the hips down.
3. Knee bends slightly on the downbeat.
4. Full knee extension causes hips to rise and break the surface.
5. Only heels break the surface.

Body and Head Position

1. Body bend is the key.
2. Head goes both lower and higher than in any other stroke.
3. Ears are between forearms on the stretch forward.
4. Chin is forward and just clears the surface during inhalation.

Timing

1. Downbeat of the first kick comes when the arms enter the water in front.
2. Downbeat of the second kick comes as hands pass the hips.
3. Head reaches its highest point when feet are at the bottom of the second kick.
4. Head comes down as soon as possible after inhalation.
5. Breathing every other stroke provides optimal rhythm and body bend.