Swimming is a complete sport that develops the body and improves fitness. Mastering the four strokes: freestyle, breaststroke, backstroke, and butterfly allows you to work all the muscles, vary your training, and acquire greater ease in the water. These techniques are essential for progressing and perfecting your swimming.
1- Freestyle
It is the fastest stroke and the most used in competition. It is practiced in a prone position, with an alternating arm movement and fast leg kicks. Freestyle requires coordination, endurance, and good control of breathing.
Technique:
- Arms: in alternation, one arm enters the water stretched out in front, while the other pushes underwater backward.
- Legs: fast and flexible kicks, they remain straight, with relaxed ankles to ensure constant propulsion.
- Breathing: every 2 or 3 arm cycles, by turning the head to the side, just as the arm comes out of the water. Exhalation is done underwater.
2- Breaststroke
Breaststroke is considered the easiest and most practiced stroke. It is practiced in a prone position with symmetrical and coordinated arm and leg movements, alternating propulsion and gliding. Breaststroke develops endurance, coordination, and joint mobility.
Technique:
- Arms: they start stretched forward, then spread out by pulling the water outward before coming together under the chest. The elbows remain high, the hands guiding the movement smoothly.
- Legs: through a frog-like movement, the heels come up toward the buttocks, the legs spread apart, then close with a powerful and fast push. The feet are turned outward.
- Breathing: it is done at each arm cycle, by lifting the head during the pull. Exhalation is done underwater during the glide phase.
3- Backstroke
Backstroke is the only one of the four strokes that is swum on the back and is practiced with an alternating arm movement and a continuous leg kick
Technique:
The body is lying on the back, flat on the surface of the water. The legs make small, fast and continuous kicks while the arms make alternating circular movements backward: when one arm comes out of the water, the other pushes underwater.
- Breathing: considered a relaxing stroke, the face remains outside the water the whole time
4- Butterfly
It is the most technical of the four and requires a lot of power. It is practiced in a prone position with symmetrical arm movements as well as a body undulation. Butterfly works core strength, cardio, and coordination.
Technique:
- Arms: they pull the water backward forming a semicircle under the chest then come out of the water coordinated in a circular movement, elbows slightly bent, hands relaxed.
- Legs: dolphin kicks: the legs remain straight and move together in an undulation coming from the hips.
- Breathing: every 1 or 2 arm cycles, by bringing the head out just after the push.
The four strokes represent the basics of swimming and allow you to work the entire body. Whether for training, progressing, or performing, being well equipped makes the difference. A good swimsuit accompanies you in every movement regardless of the stroke.
