Breaststroke technique
In breaststroke your face is underwater
Kick
- Keep your legs straight and together.
- Bend your knees that your heels are near your bottom. Keep your feet underwater.
- Turn your toes out and flex your calf. This will help you to push more water to the sides.
- Move your legs (still bended) apart slightly from each other, straighten your legs quickly and bring them back together.
Arms
- At first your arms are straight and together.
- Keep your elbows high while you are pulling hands towards your chest.
- Join both palms together in front of your chest and move your hands out until your arms are straight again.
In breaststroke lift your face up from water, breath and return your face back underwater.
Backstroke technique
In backstroke your face is above water
Kicks
- Use your both legs to do an alternating up-down movements.
- Make sure your feet are pointed and your leg should be slightly bended when it moves down.
- Straighten your leg when it moves up.
Arms
- The arms are doing opposite alternative movements.
- The propulsion movement is created when other arm is under the water and pulls back from the front to the hip.
- Meanwhile one arm is brought forward from the hip above water.
- When your are doing arm movements remember to roll your body from side to side.
In backstroke breath normally and in freestyle turn your head to the side, breath and return your face back underwater
What can I do now?
Read texts and watch videos. Practice swimming techniques (kicks and arm movements) at home in front of mirror. Does it look at same than in the videos? This will help you to improve your coordination and that way it is easier for you to do same movements in the pool. When your swimming technique is correct you can swim longer distances!
