2. Survival Stroke
• Crawl Stroke
• Side Stroke
• Elementary Back Stroke
• Modified Breast Stroke
• Tireman’s Carry
3. Crawl Stroke
Commonly regarded as the fastest swimming
style
Also known as freestyle
The initial position for the front crawl is on the
breast, with both arms stretched out in front and
both legs extended to the back. Then while one
arm is pulling/pushing, the other arm is
recovering. The arm strokes provide most of the
forward movement, while the leg kicking in a
flutter movement only provides some.
4. Crawl Stroke
How To Execute:
Step 1 – Initial Position: From the initial position, the hand is held flat
and the palm is turned away from the swimmer. The hand is then
lowered into the water thumb first, this is called “catching the
water”.
5. Crawl Stroke
Step 2 – Pulling:The pull is a semicircle movement from the water
level to the chest. The arm is kept straight and the hand points
towards the body center and downward.
6. Crawl Stroke
Step 3 – Pushing: The push is the completion of the pull, the
swimmers arm is pulled back up to the waters level. The palm is
moved backward through the water underneath the body at the
beginning and at the side of the body at the end of the push.
Step 4 – Recovery: The recovery moves the elbow in a semicircle in
the swimming direction. The lower arm and the hand are completely
relaxed and hang down from the elbow. The recovering hand moves
forward, just above the surface of the water. During the recovery the
shoulder is moved into the air by twisting the torso. It is important to
relax the arm during the recovery as having your hand higher than
your elbow will result in drag and loss of balance.
7. Crawl Stroke
Step 5 – Kicking: The legs move alternately, with one leg kicking
downward while the other leg moves upward. Ideally, there are 6
kicks per cycle. The leg movement is important for stabilizing the
body position. The leg in the initial position bends slightly at the
knees, and then kicks the lower leg and foot downwards. After the
kick the straight leg moves back up. Try not to kick too much out of
the water.
Step 6 – Breathing: The face is kept down in the water during front
crawl. Breathing is done through the mouth by turning the head to
the side of a recovering arm at the beginning of the recovery. The
head is rotated back at the end of the recovery and points down in
the water again. The swimmer breathes out through mouth and
nose until the next breath. Most swimmers take one breath every
third arm recovery, alternating the sides for breathing. Other
swimmers instead take a breath every cycle so they can always
breathe from the same side.
8. Crawl Stroke
Step 6 – Turn and Finish: A tumble turn can be used to reverse
directions in minimal time. The swimmer swims close to the wall as
quickly as possible. In the swimming position with one arm forward
and one arm to the back, the swimmer does not recover one arm,
but rather uses the pull/push of the other arm to start the tumble. At
the end of the tumble the feet are at the wall, and the swimmer is on
their back with their hands over the head. The swimmer then
pushes off the wall while turning sideways to lie on the breast. After
a brief gliding phase, the swimmer starts with a flutter kick before
surfacing, usually around 15 m from the wall.
Step 7 – Finish: For the finish the swimmer has to touch the wall with
any body part, usually the hand. All competitive swimmers sprint to
the finish, usually taking fewer breaths than normal.
10. SIDESTROKE
• So named because the swimmer lies on one's
side with asymmetric arm and leg motionand it
is helpful as a lifesaving technique and is often
used for long-distance swimming
• Allows the swimmer increased endurance
because, instead of working
both arms and legs simultaneously in the same
way, the side stroke uses them simultaneously
but differently
11. SIDESTROKE
HOW TO EXECUTE
• Stand in the water, and then turn your body to the side with one arm
under the water, and the other on top. Your top arm should be down
by your thigh, while your lead arm extends out in front of your body
in the water.
• Push off with your legs, keeping them close together. Your leg
motion will be like scissors, with one leg going forward while the
other goes back, and then switching. While your legs are kicking,
your lead arm should push down into the water, drawing toward the
body and then back out. Keep the hand of your lead arm turned with
the palm facing out in front of your body and a little downward.
12. SIDESTROKE
• While the lead arm pulls your body forward, the power of
the sidestroke really comes from the legs. The more
powerful they are, the faster you will swim.
13. ELEMENTARY BACKSTROKE
• A basic swimming technique that is easy to
learn and therefore useful for improving your
water confidence as a beginner.
• As its name indicates, it is swum on the back
and uses a simple arm stroke in conjunction with
the breaststroke kick for propulsion.
14. ELEMENTARY BACKSTROKE
HOW TO EXECUTE
• To begin, you’ll have to face upwards. While bending your elbows,
draw your hands from the side of your body. Extend your hands to
full length at armpit height. Push your hands downwards via the
water; this will in effect propel your body through the water. You will
be able to move on the water using this movement and incorporate
it with leg movement.
15. ELEMENTARY BACKSTROKE
• The elementary back stroke involves you drawing your knees up
and out while the heels are touching, then you should stretch out
your legs to the sides thus pushing you through the water. Lastly
you should bring your legs straight together in order to start the next
movement. This movement allows you to avoid wetting your face,
breathing freely and being able to freely move in the water.
16. MODIFIED BREASTSTROKE
• One of the four competitive racing strokes
characterized by the distinctive frog-like kick
and undulating motion.
• The oldest of the four competitive strokes, it is
performed in a front prone position with
simultaneous and symmetrical leg kick and
pull.
17. MODIFIED BREASTSTROKE
HOW TO EXECUTE
BODY POSITION
You must keep your body face down in the water. You cannot roll
onto either side or onto your back.
Head
You must lift your head above the surface of the water during each
cycle of arm and leg movement. During the rest of the cycle, your
head can remain submerged.
Order of Movements
You must maintain the same cycle of arm and leg movement
throughout the race. A leg kick must follow each arm stroke. You
cannot complete two arm strokes before completing a leg kick or
two leg kicks before completing an arm stroke.
18. MODIFIED BREASTSTROKE
ARMS
You must move your arms at the same time. You cannot pull one
hand through the water ahead of the other. You must keep your
elbows under the water except during turns. Your hands can only
break the surface of the water at the point of the stroke closest to
your chest. Your hands cannot pass behind your hips except on the
first stroke at the beginning of each length.
LEGS
You must move your legs at the same time. You cannot move one
leg in advance of the other or at a different angle. Your feet must
point outward as you push your legs away from you. You can only
use a butterfly kick at the start of each length. Otherwise, you
cannot move your legs in a scissor or butterfly motion.
