PE 213 Intermediate Swimming

Introduction
According with Intermediate swimming course objectives students must:

Have knowledge about swimming techniques in different strokes;

To perform properly the basic skills in different strokes and learn to maintain
correct technique on longer and short swims.

Improve stroke technique and learn race skills (such as turns, starts, pacing and
acceleration).

All of the above objectives can be achieved if the students will have some basic theory
information related swimming strokes techniques and mechanics in four different strokes
such us: freestyle; backstroke; breaststroke and butterfly. The information which is going
to be provided below will include: 1) general stroke introduction; 2) body position and
breathing technique; 3) arm action; 4) leg action.

FREESTYLE
Introduction
Freestyle is a controlled style of swimming designed to take advantage of the
freedom allowed in the rules. In competition, swimmers are aloud to use any swimming

style in freestyle events but since front crawl is the fastest, it is the obvious choice.
Front crawl and freestyle have thus become virtually synonymous.
Body position and breathing technique
In freestyle swimmer have two body positions, because of the alternating use of the
arms, which indices a natural rolling action in the stroke (Figure 1 - a). The rotating
action of the arms causes the body to roll on its long axis. The good swimmer does not
restrict the body roll but uses it to bring the large trunk muscles strongly into the stroke.
The head should be tilted up so that the waterline is about at the hairline and the
swimmer can see forward and downward through the water (Figure 1 b).

Figure1. Freestyle (general body position-a; head position-b; breathing c).

In freestyle swimmer should be breath to the side. Swimmers should inhale through
the mouth and exhale through the mouth and nose. Exhaling partly through the nose

keeps water from entering the nostrils. The breath should flow out in a relaxed manner,
it should not be blown out (figure 1. - c).
Arm stroke technique
Figure 2 (a) show the arm action in freestyle includes two major phases: the pull
(under water) and the recovery (above the surface of the water). The hand enters directly
in front of its shoulder and arm should be nearly straight for the entry, but not quite. The
fingers enter first and should be loosely together, then wrist, forearm and elbow in that
order. The pull starts slowly and gradually speeds up. The first part of the pull is done
with the hand and then forearm, as if the arm is curving downward over a large round
shape (figure 2). When the forearm in nearly vertical the upper arm joints in as a pulling
surface. The pull ends short of full extension, about even with the leg-line of the swim
suit.

Figure 2. Freestyle arm stroke technique (general view a; pull technique b, c).

After push the recovery phases begin. Because of the body roll the shoulder is first
to appears above the surface, then the upper-arm, elbow, then wrist and finally the hand.
The elbow is lifted high and the forearm and hand should be completely relaxed during
recovery.
Leg technique
Kick in freestyle stroke emanates from the hips and the knee leads in both directions,
causing a whipping action of the legs and feet. The figure 3 shows the amount of kneebend and general size of the kick. The feet should be loosely pointed, even floppy.
Kicking near, even partly above the surface creating a littlewhite water.

Figure 3. Freestyle legs technique.

The illustrations show the hips in the level position, as they would be during kicking
practice. But when swimming full stroke, the hips should be free to tilt with the rest of
the body roll, from side to side.

Backstroke
Introduction
Backstroke is similar to freestyle and the main difference is that the swimmer must
stay on his back. The arms take turns at stroking; the legs do an inverted version of the
freestyle kick; the body tilts from side to side.

Body and head position

The basic body, head position and general technique in backstroke shows below at
figure 4. The head is tilted up about 30 degrees, the shoulders and upper back are rounded
toward the breast and there is slight sitting bend of the bodyline at the hips and the face is
clear of the water.

c
Figure 4. Backstroke technique (body and head position a; general stroke timing b, c)
The swimmers chest is at the surface, the hips are slightly submerged and the thighs are
high in the water.

Arm stroke technique

The backstroke arm action divides conveniently into the recovery and the pull.

The Figure 5. (a) shows the rotation of the body towards the pulling-arm which has
almost reached a 90 elbow-bend .

Figure 5. Back arm stroke technique (front view a, side view b,c)
The opposite arm is recovering from the water in the vertical plane. From its position at
the end of the pull, the arm lifts out of the water straight and moves directly over its
shoulder. The position of the arm is straight, when enters to the water by the little-finger
side.
Leg technique
Its very important to have steady six-beat kick for good backstroke swimming.
As shown in figure 6. the knees do not break the surface of the water.

Figure 6. Backstroke legs technique (general view a; side kicking technique b)

The feet relaxed and floppy and stay below the water level also, but they do come close
enough to the surface to kick small tufts of the water into the air. Unlike freestyle, the
kick in backstroke does help propel the swimmer. The direction of the kick is rearward
when the leg whips straight. During the full backstroke swimming the legs are moving
from side to side as shown in figure 4. The feet flop inward, pidqeon-toed for the
upstroke and flop straight, streamlined for down stroke. The knees lead in both directions.

Breaststroke
Introduction
In breaststroke the swimmer uses only symmetrical and simultaneous movements of
the arms and legs in that order. There are two styles of breaststroke which used widely by
swimmers: 1) when the swimmer has constant shoulders-level/hips-high flat torso
position; 2) when the swimmer use the wave-dolphin forward movement.
Body, head position and breathing
From the figure 7 we can see that the breaststroke swimmer has several different
positions. The shoulders rise well out of water and then settle low, some inches below the

Figure 7 General breaststroke body position

surface. The hips move up and down as well, but through a shorter range.
In breaststroke the head had to move up and down independently. It is kept
relaxed and poised, titled back, forming creases on the back of the neck, and simply rides
up and down with the rise and fall of the shoulders. The swimmer inhales on every stroke
when the face lifts clear of the water, i.e. as the hands sweep inward and forward. The
swimmer exhales, letting the air flow out, through the mouth and nose into the water.

Arm stroke technique

The breaststroke arm action begins and ends with the arms extended in front as part
of the streamlined body shape. The arms are pointing slightly downward at an angle of
about ten degrees from the surface and this helps the swimmer keep his legs high. The
arm action should be continuous, accelerating as it progresses, pausing only in the
forward point position. A common fault is getting hung up, with the arms stopped,
when inhaling.
To initiate the pull (figure 8) the hands tilt thumb side low, palms facing partly
outward. The wrists flex, aiming the fingers diagonally down and outward 30 degrees.
The arms move apart, slowly at first, as the forearms follow the lead of the hands,
accomplished by bending the elbows. As the pull continues, the hands, wrists, and
forearms continue to descend and move apart. Upper arms are still high, just below the
surface. The arms continue to sweep outward until the elbows are about in line with the
swimmers forehead. After the hands sweep inward, followed by the elbows. This action
is swift. The final thrust of the hands and forearms is done with the elbows. This thrust

should be vigorous and aimed slightly downward. Some of the best add a final jab that
snaps the arms straight and triggers the final flourish of the leg action.

Figure 8. Breaststroke arm stroke technique

Leg technique
Figure 9 illustrates the breaststroke kick technique in different phases. At the
beginning of the legs action the knees separate to a little more than shoulder width as the
feet are floated forward just below the surface and toes trailing. To initiate the legdrive, the kick is turned on by rotating the feet toes-outward and this action should be
deliberate and swift. Without delay the feet are swept into propulsive phase of the kick
and the leg-drive continues with the feet moving out - around and then together at the end

with a swirl-like flourish. At the end of the kick, the swimmer consciously turns the kick
off with a snapping of the feet together, toes pointed, ballet-style for the glide.

Figure 9 Breaststroke kick technique (back view a; side view b)

B U TT E R F L Y
Introduction
During butterfly all movements of the arms and of the legs symmetrical and
simultaneous. Hands and arms moving forward above the surface of the water and the
swimmer shoulders must be in the same horizontal plane.
Body, head position and breathing
As its shown at the figure (10) a butterfly swimmers torso is in a state of constant
undulation. The range of undulation varies. The good butterfly swimmers move their hips
hardly. The movements of the head should be smooth, without sudden actions.

Figure 10 Butterfly body position

The head should begin to rise when the hands are about quarter of the way through their
pull. It continues to lift and tilt back to expose the face and mouth as the neck
stretches, jutting the mouth and jaw well forward., low over the bow wave. The
inhalation is completed during the first half of the arm recovery and the head enter to the
water earlier than hands. The swimmer exhaling through the mouth and nose into the
water.
Arm stroke technique
In butterfly the arm action is almost continues, but just have slight pause in front as the
body shapes for easier pulling. In generally the arm stroke in butterfly include pull and
recovery phases.

Figure 11. Arm stroke technique.

For the entry the arms should loosely extended, almost straight but with elbows slightly
flexed. The hands enter the water slightly wide of the shoulders. The elbows should be
rotated up upper arms rolled inward and hands are rotated thumb side down to an angle
of about 45 degrees. This arm and hand-shape anticipate the pull which starts with a

spreading of the arms. The hands are positioned for sculling outward and downward and
at the beginning of the pull they near the water surface. The swimmer should not be able
to see her hands enter or begin their pull. As in breaststroke, the elbows remain high, just
below the surface, as the forearms angle father downward. The elbows posture is very
important. Leading with the elbows would cause the water to slip off the hands with loss
of propulsion. Once the hands have come close together, the push phase of the
underwater pull starts.
The recovery of the arms is the hardest and most tiring part of the butterfly. The
swimmers arms during recovery are not rigidly straight, and throughout most of the
action the hands are relaxed. Some swimmers bending the elbows during recovery and
some not. The swimmers degree of shoulders flexibility will influence how high the
arms are lifted. During the recovery phase the elbows lift out first and then the hands. No
attempt is made to hold the palms-up or palms-down. The main key for good recovery
that the swimmer arms have to be well relaxed during this phase.
Legs technique
The movements of the butterfly kick are simple but require following rules. All up
and down movement must be made simultaneously. (Figure 12).

Figure 12 Butterfly kick technique

Position of the feet relaxed and naturally pointed. The knees bending, leading both the
downbeat and the upbeat movement. The feet and ankles should come out of the water

before each kick. There are two kicks per cycle a kick when the head goes under the
water and the kick when the head comes out.

SUMMARY
Efficient and effective swimming technique in different strokes depends on a some
major points such us:
Freestyle and backstroke
1) The smoothness in the way one arm takes over from the other for each pull;
2) A high-in-the-water body position throughout;
3) Good body alignment and balanced movements;
4) Maintaining a comfortable good head position and easy of breathing to either
side (in freestyle);
5) Steady, rhythmic kick. Pulling with bent-arm.

Breaststroke and Butterfly

1) Keeping the shoulders level in the same horizontal plane, but plane may move
up and down;
2) Using only symmetrical and simultaneous movements of the arms and legs;
3) Not using any time flutter kick (freestyle) or sidestroke kick (scissor kick).
In breaststroke not aloud to use fly kick and opposite in butterfly not aloud to
use breaststroke kick;
4) In butterfly all forward movements of the hands and arms must be made above

the water level. In breaststroke no restriction, except elbow, which must be in

touch with the water level.
Study Questions
1. The fastest stroke in competitive swimming is: 1) butterfly; 2) freestyle; 3) backstroke;
4) breaststroke. Answer: 2
2. During the swimming, when the swimmers face inside the water the breathing
technique as follows: 1) holding the air; 2) the air should blown fast out through the
mouth; 3) the air should flow out through the mouth and nose. Answer: 3
3. In which strokes the arms and legs must move in symmetrical and simultaneous way:
1) freestyle; 2) backstroke; 3) butterfly and breaststroke. Answer: 3

Applied Knowledge Questions

1. How many competitive strokes in swimming?
2. What is the main difference between freestyle and backstroke swimming
technique?
3. Why the correct body position is important for efficient swimming?

Recommended projects
1. Swimming history;
2. Swimming at Olympic Games;
3. Best athletes in the swimming history;
4. Swimming role in the human society;
5. Swimming and health

Websites Suggestions
1)

www.fina.org;

2)

www.swimnews.com

3)

www.usaswimming.com

4)

http://en.wikipedia.org/wiki/History_of_swimming;

5)

www.medicinenet.com/swimming/article.htm

6)

www.swimming.about.com

7)

www.relaxnswim.com

References
1. American Red Cross (2004). Swimming and water safety. Staywell.
2. Colwin Cecil (2007). Breakthrough swimming: stroke mechanics: training
methods; racing techniques. Human kinetics.;
3. Guzman Ruben. (2007). The swimming drill book. Human kinetics;
4 .Hines W. Emmet. (1999). Fitness Swimming. Human kinetics;
5. Harmer John (2001), Teaching Swimming and water safety: The Australian way,
Human Kinetics .