| Freestyle | | |
| | Entry - - - | Shallow dive off blocks or wall |
| | | Long slow glide to the surface with vigorous dolphin kick, hands held together straight ahead |
| | | Must surface before midpoint of pool |
| | | Pull ONE HAND only to start freestyle arm stroke, change to flutter kick |
| | Stroke - - - | With head the in water, alternate arm pulls |
| | | Extend wrist out fully above water |
| | | Insert hand in water, fingertips first |
| | | Pull hard down past hips, keeping bent elbow high in the water |
| | | Pull arm out of water, elbow first and stretch forward |
| | | Rotate body in water, shoulder down while stroking, shoulder up while extending forward |
| | Breathing - - - | Exhale slowly with head facing straight down |
| | | Inhale by rolling head to either side while extending arm forward |
| | | Do not slow stroke or kick while breathing |
| | Flutter kick - - - | Extend legs straight back, toes pointed back, side by side |
| | | swing from hips keeping legs (almost) completely straight |
| | | Keep kicks short and fast. Ankles should pass each other frequently |
| | | As body rotates, the kick need not stay in a horizontal plain |
| | | Do not slow kick while breathing |
| | | Do not bring feet out of the water (coaches, watch!) |
| | | Splash indicates bending knees. Don't! |
| | Turn - - - | Flip turn or open turn (one hand touch) permitted |
| | | Hard dolphin kick off the wall as in the start |
| | Finish - - - | Stop breathing in the "red" zone |
| | | Drive hard to the wall |
| | | One hand touch permitted |
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| Backstroke | | |
| | Start - - - | Grasp block bar or edge of gutter, facing wall |
| | | Place toes on wall, in water, below pool edge |
| | | On starters command "Take mark", pull up and freeze |
| | | On "go", throw arms together backward, over head while pushing hard off wall. |
| | | Extend as fully as possible in the air, arching the back |
| | | Do a shallow back dive, looking stright up |
| | | Underwater, dolphin kick with arms extended over head |
| | | Surface gradually by midpoint of pool |
| | | When at surface, start alternating arm stroke and flutter kick |
| | Stroke - - - | Extend arm fully, almost brushing ear, insert hand pinky-first |
| | | Pull arm down hard, bending elbow slightly, past hip |
| | | Rotate arm joint to pull straight arm out of water, pinky first |
| | | Rotate body in water: shoulder down while stroking, shoulder up while returning |
| | Breathing - - - | Any way you like it |
| | Body position - - - | Head back, looking stright up |
| | | Belly near surface, no bend at waist |
| | | Keep feet in the water |
| | | Keep centered in lane by observing ceiling, cloud patterns or lane ropes |
| | Flutter kick - - - | Extend legs straight back, toes pointed back, side by side |
| | | swing from hips keeping legs (almost) completely straight |
| | | Keep kicks short and fast. Ankles should pass each other frequently |
| | | As body rotates, the kick need not stay in a horizontal plain |
| | | Do not bring knees out of the water (coaches, watch!) |
| | | Splash indicates bending knees. Don't! |
| | Turn - - - | Flip turn or open turn (one hand touch) permitted |
| | | Warning, for open turn, do not roll onto belly before touch |
| | | Warning, with flip turn, only one single or double arm stroke permitted after roll to belly, |
| | | If you roll too soon, kick to the wall |
| | | If you roll before you touch the wall, you MUST flip |
| | | During warm-ups before a meet, get your stroke count between flags and wall, swimming at race speed |
| | | Use your stroke count to time your roll during a race |
| | | You must be on your back before surfacing |
| | | Same hard dolphin kick off the wall as at the start |
| | Finish - - - | DO NOT ROLL to belly |
| | | Drive hard to the wall |
| | | One hand touch permitted |
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| Breast Stroke | | |
| | Entry - - - | Shallow dive off blocks or wall |
| | | One hard two-arm pull to hips underwater |
| | | One hard frog kick, while returning arms to glide position |
| | | Glide to surface by midpoint of pool |
| | | Begin breathing on second arm pull |
| | Stroke - - - | Keep arms symmetric at all times |
| | | Pull arms apart to V shape |
| | | Pull hands toward mouth (grab ice cream) while inhaling (eat ice cream) |
| | | Put hand together and shoot forward to complete extension (pray you don't get caught) |
| | | Glide arms with hands side - by - side, thumbs together, arms fully extended, while kicking |
| | Frog Kick - - - | Start with legs fully extended, side by side |
| | | Pull heels together, bend knees |
| | | Kick ankles outward, extending legs fully |
| | | Maintain symmetry. Coaches, watch for scissors kick |
| | | Pull legs together, HARD |
| | | The kick must be swift and hard. |
| | | Glide legs while beginning arm stroke |
| | Timing - - - | "Stroke, kick, glide" |
| | | Required breath during each stroke |
| | | Take an early breath during the arm pull, then immediately replace head in water |
| | Turn - - - | First touch both hands in the same plane on wall |
| | | Twist with shoulders above water and push off |
| | | Same underwater pull-out as at start |
| | Finish - - - | Keep in pattern to wall |
| | | If close, lunge at the wall with strong kick and stretch of the upper body, instead of extra stroke |
| | | Simultaneous touch required, both hands in same plane |
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| Butterfly | | |
| | Entry - - - | Shallow dive off blocks or wall |
| | | Long slow glide to the surface with vigorous dolphin kick, hands held together straight ahead |
| | | Must surface before midpoint of pool |
| | | Note: this is the same as the freestyle start |
| | Stroke - - - | Maintain symmetry at all times |
| | | Pull both arms down to hips, with a keyhole pattern |
| | | Rotate arms in sockets to get arms out of water for the return |
| | | Glide only with arms fully extended above head |
| | Dolphin kick - - - | With knees and ankles held side-by-side |
| | | Undulate entire body, maintaining symmetry |
| | | Kick twice for every arm pattern |
| | Breathing - - - | No requirement of a breath every stroke, so breathe only as necessary |
| | | When not breathing, keep head in water |
| | | Breathe while arms are at end of pull, dive head back into the water at start of arm return |
| | Turn - - - | First touch both hands in the same plane on wall |
| | | Twist and push off, same underwater pull-out as at start |
| | Finish - - - | Stop breathing in the "red" zone |
| | | Drive hard to the wall |
| | | Simultaneous touch, both hands in same plane |
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