SWIMMING 4TH QUARTER

LESSON 1: Different types of Strokes in Swimming

Freestyle HOW TO:

• By definition, freestyle events permit athletes ➢ 1. Start standing on a streamlined
to use any style of swimming they choose. position in front of the wall .
However, the front crawl technique is so ➢ 2. Then, push and glide off the wall with
widely used during freestyle competitions flutter kicks while you are lying on your
that it is practically synonymous with the back.
term "freestyle." This is considered as the ➢ 3. Pull with your right hand as you inhale
fastest swimming stroke. and continue your flutter kicks
• The front crawl is characterized by an ➢ 4. Tap your left hand and begin pulling
alternating overhand motion of the arms and using your left hand while extending your
a flutter or scissor kick. Athletes use their arm right hand in front of you.
motion to pull themselves through the water, ➢ 5. Repeat the steps no. 3 and 4 until you
while the kicking tempo provides additional get to the finishing point.
propulsion. Breathing patterns vary
depending on the distance of an event and Breaststroke
an athlete's preferred method. For example, • The breaststroke is a highly technical
in the 50m freestyle, some competitors don't stroke and is therefore difficult to
breathe at any point during the race. master. It is the slowest of the four
• Freestyle swimming has been included in Olympic strokes. The arms must move
every modern Olympics. Currently, simultaneously in mirrored forward-then-
freestyle is contested in more Olympic events outward-then-backward circles. Throughout
than any other stroke, at distances of 50m, this motion the elbows remain underwater.
100m, 200m, 400m, 800m, and 1500m. The kick is a simultaneous thrust of the legs
There are also two freestyle relay events called a "frog" or breaststroke kick. No
per gender, a 4x100m and a 4x200m. flutter or dolphin kicking is allowed,
except for one dolphin kick going into and
HOW TO: coming out of each turn.
➢ 1. Start standing on a streamlined • Except for after the start and turns, some
position. part of the swimmer's head must come above
➢ 2. Then, push and glide off the wall with water during each cycle of a stroke and kick.
flutter kicks Touching the wall at turns or the finish must
➢ 3. Pull with your right hand as you inhale be done with both hands simultaneously.
while extending your left hand in front of • The breaststroke, which first appeared at
you. the Olympics in 1908, is contested over
➢ 4. Tap your left hand and begin pulling distances of 100m and 200m.
using your left hand while extending your
right hand in front of you. HOW TO:
➢ 5. Repeat the steps no. 3 and 4 until you ➢ 1. Start standing on a streamlined
get to the finishing point. position in front of the wall.
Backstroke ➢ 2. Then, push and glide off the wall
• The backstroke, like the front crawl, ➢ 3. Pull your upper body with both hands
combines an alternating motion of the arms and inhale while your legs are together.
with a flutter kick, but is done with the face ➢ 4. Make a frog kick while your body is in
and chest facing upwards out of the water. streamlined position under water and
This is considered as the easiest stroke in bubbling.
Olympic swimming. ➢ 5. Repeat the steps no. 3 and 4 until you
• While the three downward - facing strokes get to the finishing point.
allow athletes to track their position in the
pool by looking at a black line on the pool Butterfly
floor, backstrokers must find their own • The most powerful and physically
reference point with which to orient demanding stroke, the butterfly, involves
themselves. At indoor facilities, like the Tokyo simultaneous overhead swinging of the arms
Aquatics Center, this is often a spot on the combined with a dolphin kick. The dolphin
ceiling. Outdoor pools can pose a greater kick involves both legs moving up and
challenge. down together like a mermaid's tale. No
• The backstroke was first contested at flutter kicking is allowed. The butterfly is
the 1900 Paris Games. Current Olympic visually impressive, as athletes often appear
distances are 100m and 200m. to be leaping out of the water with each
stroke.
 • The butterfly technique initially developed
from breaststroke, when swimmers would Adam Peaty
recover their arms above the water instead of • born 28 December 1994
beneath it. Butterfly became an independent • an English competitive swimmer who
stroke and made its Olympic debut at the specializes in the breaststroke.
1956 Melbourne Games. The stroke is • He has broken world records 14 times,
contested over distances of 100m and becoming the first man to swim under 26
200m. seconds for the 50-metre breaststroke and
the first to swim the 100-meter breaststroke
HOW TO: under both 58 and 57 seconds.
➢ 1. Start standing on a streamlined
position in front of the wall. Michael Fred Phelps II
➢ 2. Then, push and glide off the wall with • born June 30, 1985
5 - 10 dolphin kicks. • An American Swimmer and the most
➢ 3. Perform 1st dolphin kick downwards successful and most decorated Olympian of
as the hands catch and begin to pull all time with a total of 28 medals.
while bubbling. • Phelps is also known as the “Flying Fish” for
➢ 4. Execute 2nd dolphin kick again as the he specializes in butterfly. He holds the world
arms pull through the thighs while you record 100-meter butterfly, 200-meter
inhale. butterfly.
➢ 5. Repeat the steps no. 3 and 4 until you
get to the finishing point. Matt Biondi
• born October 8, 1965
Medley • an American former competitive swimmer
• In swimming, the term “medley” refers to and water polo player.
events that incorporate all four strokes in • He is an eleven-time Olympic medalist, and
the same race. There are two kinds of former world record-holder in five events.
medley events, individual and relay. • Biondi started his aquatics career as a
• The individual medley (IM) requires swimmer and water polo player in his
competitors to use each stroke for one-fourth hometown of Moraga, California.
of the race, following this sequence:
butterfly, then backstroke, then
breaststroke, then freestyle. There are LESSON 3: Rules and Regulations in Swimming
two IM distances in the Olympic program, Strokes
200m and 400m. RULE #:
• The medley relay features teams of four,
where each team member swims a different 1. On the starters command, “Take your mark”
stroke. Teams are usually comprised of a swimmers shall immediately take up to a starting
country’s fastest individual swimmer in position
each stroke. The medley relay sequence is 2. Anyone who begins swimming before the go
backstroke, breaststroke, butterfly, signal will be automatically disqualified
freestyle. New to the Tokyo Games is the
Freestyle:
mixed medley relay, which features teams
of two men and two women. 3. Some part of the swimmer must break the
surface of the water throughout the race
4. Standing on the bottom during freestyle events
LESSON 2: Great Swimmers of all time or during freestyle portion is accepted, but the
swimmer must not walk
Caeleb Dressel
5. Obstructing another swimmer by swimming
• born August 16, 1996
across another lane or otherwise interfering shall
• American professional swimmer who
disqualify the offender
specializes in freestyle, butterfly, and
individual medley events. Backstroke:
• He led off a 50 - Yard free relay in 19.82,
where he became the first swimmer under 16 6. Bending the toes over the top of the touch and or
years old to break 20 seconds. over the wall is not allowed
7. At the signal for starting and after turning the
Ryan Lochte swimmer shall push off on his/her back. The
• born August 3, 1984 swimmer should leave the wall in a backward
• An American professional swimmer and 12- direction with their back facing down into the
time Olympic medalist. water
• Lochte specializes in the backstroke and 8. Swim upon his/her back throughout the race
individual medley, but is also a freestyle and except when executing a turn
butterfly swimmer.
 9. The normal position on the back can include a roll
movement of the body up to but not including the
90 degrees from horizontal
10. Pulling on the lane rope is prohibited
11. Upon the finish of the race the swimmer must
touch the wall white on the back in his/her
respective lane.

Breaststroke:

12. From the start and throughout the race the stroke
cycle should be one arm stroke and one leg kick
that order
13. All movements of the arms shall be simultaneous
and on the same horizontal plane without
alternating movement.
14. The elbows shall be under the water except for
the final stroke before the turn, during the turn,
and for the final stroke after the finish
15. The hands shall not be brought back beyond the
hip line, except during the first stroke after the
start and each turn.
16. During each complete cycle, some part of the
swimmer’s head must break the surface
17. All movement of the legs shall be simultaneous
and on the same horizon without alternating
movement.
18. At each turn and at the finish of the race, the
touch shall be made with both hands
19. After the start and after each turn the swimmer
may take one arm stroke completely back the
legs during which the swimmer may be
submerged
20. At any time prior to the breast stroke kick after
the start and after each turn a single butterfly kick
is permitted.

Butterfly:

21. Both arms shall be brought forward

simultaneously
22. Over the water and brought back simultaneously
under the water through-out the race
23. For butterfly, all up and down movements of the
legs must be simultaneous.
24. At each turn and at the finish of the race, the
touch shall be made with both hands separated
and simultaneously, at, above or below the water
surface
25. It shall be permissible for a swimmer to be
completely submerged for a distance of not more
than 15 meters after the start and after each turn

Relays:

26. In relays event, swimmers will have to cover 4

swimming strokes in the order of backstroke,
breaststroke, butterfly, and freestyle. Each stroke
has to cover ¼ of the distance.
27. In relay event, the swimmer’s team will be
disqualified if their feet lose touch with the
starting platform before the prior team reaches
the wall