Podcast
Questions and Answers
Match each swimming stroke with its primary leg movement:
Match each swimming stroke with its primary leg movement:
Freestyle = Flutter kick Breaststroke = Whip/Frog kick Backstroke = Flutter kick Butterfly = Dolphin kick
Match each float type with its description:
Match each float type with its description:
Survival Float = Lying face down, lifting head to breathe, then relaxing underwater. Starfish Float = Floating on back or chest with arms and legs spread out. Prone Float = Lying face down with arms and legs extended. Supine Float = Floating on back in a face-up horizontal position.
Match the arm pull phase in front crawl with its correct description:
Match the arm pull phase in front crawl with its correct description:
Entry = Flat hand enters the water, palm turned outward. Pull = Semi-circle motion from the water toward the chest. Push = Moving arm back toward the water surface. Release & Recovery = Elbow moves in a semi-circle, shoulder twists to lift arm forward.
Match the arm pull phase in backstroke with its description:
Match the arm pull phase in backstroke with its description:
Match each kick type with its benefit or use:
Match each kick type with its benefit or use:
Match each freestyle swimming technique with its description:
Match each freestyle swimming technique with its description:
Match each backstroke technique with its description:
Match each backstroke technique with its description:
Match the breaststroke technique with its description:
Match the breaststroke technique with its description:
Match each butterfly stroke technique with its description:
Match each butterfly stroke technique with its description:
Match the swimming term with its description:
Match the swimming term with its description:
Match each stroke with its competitive event distances:
Match each stroke with its competitive event distances:
Match the type of float to a brief description:
Match the type of float to a brief description:
Match the role of each phase of the whip kick during breaststroke:
Match the role of each phase of the whip kick during breaststroke:
Match the position of the body while performing each stroke:
Match the position of the body while performing each stroke:
Match the purpose of the arms during a stroke:
Match the purpose of the arms during a stroke:
Match the purpose of the dolphin kick during butterfly stroke:
Match the purpose of the dolphin kick during butterfly stroke:
Match the location that kicks come from, based on the swimming style.
Match the location that kicks come from, based on the swimming style.
Match the breathing technique to the swimming style:
Match the breathing technique to the swimming style:
Match the swimming style to a fun fact about the swimming style:
Match the swimming style to a fun fact about the swimming style:
Match the swimmer to the category that they fit within.
Match the swimmer to the category that they fit within.
Flashcards
Survival Float
Survival Float
Lying on stomach, face down, arms and legs dangling, lifting head to breathe periodically.
Floating
Floating
The ability of the human body to be supported by water, easing breathing and conserving energy.
Starfish Float
Starfish Float
Floating on back or chest with arms and legs spread out.
Prone Float (Dead-Man's Float)
Prone Float (Dead-Man's Float)
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Supine Float
Supine Float
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Jellyfish Float
Jellyfish Float
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Turtle/Tuck Float
Turtle/Tuck Float
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Arm Pull
Arm Pull
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Entry (Front Crawl)
Entry (Front Crawl)
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Pull (Front Crawl)
Pull (Front Crawl)
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Push (Front Crawl)
Push (Front Crawl)
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Release & Recovery (Front Crawl)
Release & Recovery (Front Crawl)
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Entry & Catch (Backstroke)
Entry & Catch (Backstroke)
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Pull (Backstroke)
Pull (Backstroke)
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Push (Backstroke)
Push (Backstroke)
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Release & Recovery (Backstroke)
Release & Recovery (Backstroke)
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Flutter Kick
Flutter Kick
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Whip/Frog Kick
Whip/Frog Kick
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Scissor Kick
Scissor Kick
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Dolphin Kick
Dolphin Kick
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Study Notes
Floating
- Floating allows the human body to be buoyed by water, which aids breathing and conserves energy
- Floating helps improve breathing techniques, reduces tiredness, and lowers drowning risks
Types of Floating
- Survival Float: Used for extended periods, involves lying face down, lifting the head to breathe, and relaxing back underwater
- Starfish Float: Floating on the back or chest with arms and legs spread out
- Prone Float (Dead-Man's Float): Lying face down with arms and legs extended; eyes can be open underwater or lifted up
- Supine Float: Floating face-up on the back in a horizontal position
- Jellyfish Float: A deep breath is taken, face is put in the water, and arms hang while the water supports the body
- Turtle/Tuck Float: Pulling knees to the chest and clasping them with arms, causing the body to roll forward
Arm Pull
- In Front Crawl and Backstroke, arm strokes provide 90% of propulsion
- Front Crawl is performed in a prone position, while Backstroke is performed supine
- Both Front Crawl and Backstroke use alternating arm movements similar to a windmill
Arm Pull in Front Crawl
- Entry: Flat hand enters the water, palm turned outward ("catching the water")
- Pull: Arm moves in a semi-circle from the water toward the chest
- Push: The pull is completed as the arm is moved back toward the water surface
- Release & Recovery: Elbow moves in a semi-circle, and the shoulder twists to lift the arm forward
Arm Pull in Backstroke
- Entry: Little finger enters first, palm facing out, arm near the shoulder line
- Catch: Palm faces travel direction, sweeping the arm down and outward
- Pull: Palm changes pitch, sweeps upward and inward with the elbow bent at 90°
- Push: Arm sweeps toward the thigh, ending fully extended
- Release & Recovery: Thumb leaves the water first, arm rotates 180° over the shoulder
Kicks
- Flutter Kick (Freestyle & Backstroke): Alternating up-and-down motion of the legs from the hips
- Flutter kicks improve speed, tone legs, and increases heart rate
Flutter Kick Technique
- Freestyle: Keep ankles relaxed, toes pointed, and use quick, steady kicks
- Backstroke: Compact kicks with bent knees underwater, creating a small splash
Whip/Frog Kick (Breaststroke)
- Circular leg movement, also called a "frog kick"
- Gliding: Legs extended, held together, feet pointed
- Recovery: Knees bend, feet move toward the buttocks
- Catch: Feet rotate outward, knees move apart
- Outsweep & Insweep: Sweep legs outward and backward, then bring them together
- Leg Lift & Glide: Return to the gliding position
Scissor Kick (Sidestroke)
- Legs move in opposite directions horizontally, then snap together
- Used in rescue swimming as it allows one arm to support the swimmer
Dolphin Kick (Butterfly Stroke)
- Both legs move together in a whipping motion resembling a dolphin’s tail
- Power comes from the hips
- Two kicks are performed per arm cycle—one for propulsion and one during recovery
Freestyle Swimming
- Fastest swimming stroke, using flutter kicks and alternating arm movements
Freestyle Competitions
- Races: 50m, 100m, 200m, 400m, 800m (women only), 1500m (men only)
- Relay Events: 4x50m, 4x100m, 4x200m freestyle relay
- Medley Events (Freestyle as the final stroke): 100m, 200m, 400m individual medley and relays
Freestyle Technique
- Body Position: Float on your chest, body straight, face parallel to the pool bottom
- Arm Movements: Hand enters fingertips first, sweep hand toward the waist, elbow exits the water first, and arc the arm forward above the water
- Leg Movements: Flutter kick from the hips
- Breathing: Rotate body 30-40° to breathe
- Tumble Turn: Flip turn used to change direction quickly in races
Backstroke
- Backstroke involves flutter kicks and alternating arm movements
- Arm Phases: Little finger enters first, arm in line with the shoulder; sweep arm down and toward the thigh; thumb leaves first, arm rotates over the shoulder
- Leg Kicks: Flutter kick from the hips with relaxed knees
- Breathing: No restriction as the face is above water, maintain balance to prevent water splashing
Breaststroke
- The oldest and slowest swimming stroke
Breaststroke Competitions
- First Olympic appearance: 1904
- Arti Saha was the first woman to swim breaststroke
- Adam Peaty is known as the best male breaststroker
Breaststroke Technique
- Body Position: Float on chest, body level with the water
- Arm Phases: Arms extended forward during glide; arms sweep outward, then inward during outsweep & insweep; arms return to the starting position during recovery
- Leg Movements: Circular whip kick, feet flexed outward
- Breathing: Lift shoulders to bring face out of the water
Butterfly Stroke
- Most challenging stroke because it requires undulating motion and precise timing
History of Butterfly Stroke
- Created by Sydney Cavill (early 1900s)
- First Olympic use: 1956, recognized by FINA in 1952
Butterfly Technique
- Body Position: Face down, shoulders and hips near the surface
- Arm Movements: Press down and outward during catch; sweep arms toward the thighs during pull; both arms sweep forward above the water during recovery
- Leg Action (Dolphin Kick): Two kicks performed per arm cycle
- Breathing: Inhale during the recovery phase
Benefits of Butterfly Stroke
- Burns the most calories (~450 in 30 minutes)
- Strengthens core, shoulders, and glutes
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