10 Questions
Which of the following is NOT one of the four stroke categories in swimming?
Sidestroke
In the breaststroke, how must the swimmer touch the wall?
With both hands
What is the correct arm movement sequence for the freestyle stroke?
Catch, pull, recover
In the butterfly stroke, when must the swimmer touch the wall with both hands?
Both A and C
What is the correct leg action for the freestyle stroke?
Leg straight, bend knee, circular motion outwards
What should be the head position during freestyle swimming?
Look forward with your hairline cresting the surface of the water
What is the purpose of the 'Big Kick' in freestyle swimming?
Propelling the body forward during recovery phase
During the 'Catch' phase of arm movement in freestyle swimming, what should be the position of the palms?
Palms down
Why is body rotation important in freestyle swimming?
To reduce drag and increase stroke efficiency
What should be the finishing position of the arms in freestyle swimming?
Fully extend behind you with thumbs grazing the side of your thighs
Study Notes
Swimming Strokes
- Swimming a defined distance as quickly as possible depends on four stroke categories: Medley, Individual Medley, Backstroke, Breaststroke, Butterfly, and Freestyle.
Backstroke
- Swimmer stays on their back using overhand and flutter kick.
- Swimmer may stay underwater for 15 meters.
Breaststroke
- Arms move forward from breast at the surface, then pull backward under the water.
- Frog kick (simultaneous thrust of legs) is used.
- Wall must be touched with both hands.
- Body position: lie face down, keep body flat and in line with the water surface.
- Arm movement: catch, pull, and recover.
- Breathing technique: lift head above water after pulling to breathe.
- Leg action: leg straight, bend knee (heel towards bottom), circular motion outwards.
- Learn to glide: after kick, body should be in a streamlined position with arms and legs straightened.
Butterfly
- Simultaneous overhand arm motion with dolphin kick.
- Most demanding stroke.
- Wall must be touched with both hands before making an open turn, pushing off with feet.
- Body position: lie face down, keep body flat and in line with the water surface.
- Arm movement: catch, pull, and recover.
- Breathing technique: during start of recovery phase when arms are starting to come out of water.
- Leg action: small kick and big kick.
- Move body in a wave-like fashion: body should have undulating s-shape as you swim.
Freestyle
- Legs perform a kicking action while arms are alternately brought over head and into the water.
- Somersault may be used after backstroke/crawl stroke, only touching the wall with their feet.
- Head position: look forward with your hairline cresting the surface of the water (slightly sticking out, just below the surface).
- Reach forward: extend arm to its maximum length.
- Body rotation: pivot body with each stroke.
- Hourglass pull: practice an S-shape stroke instead of a straight line.
- Finish the stroke: arms should fully extend behind you, with thumbs grazing the side of your thighs.
Test your knowledge on different swimming strokes including backstroke, breaststroke, butterfly, and freestyle. Learn about the techniques and rules for each stroke as well as the individual medley and medley relay. Challenge yourself to identify key components of each stroke.
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