Butterfly Stroke

From the initial position, the arm movement starts very similarly to the
breaststroke. In the beginning, the hands sink a little bit down with the palms
facing outwards and slightly down at shoulder width, and then the hands move
out to create a Y body shape. The pull part of the butterfly stroke is focused on
body positioning and propulsion. The hands should be kept straight to make a
paddle. Make a semicircle with the elbow higher than the hand and the hand
pointing towards the center of the body and downward. Shoot your fingers
downward and forward into the water to create the most propulsion. And push is
created by pushing the palms of your hands back through the water underneath
the body at the beginning and at the side of the body. The movement increases
speed throughout the transition phase, of the pull and push. The speed at the end
of the push is used to help with the recovery. Then recovery is all about keeping
your body in a straight line. Swing the arms sideways across the water surface to
the front, with the elbows straight. The arms should be swung forward from the
end of the underwater movement, the extension of the triceps in combination
with the butterfly kick will allow the arm to be brought forwards relaxed yet
quickly. The shoulders should be squeezed and shrugged together during the
transition between the recovery and pull stages. It is important not to enter the
water too early because this would generate extra resistance as the arms moved
forward in the water against the swimming direction.

The leg movement is similar to the leg movement in the front crawl, except the
legs, move together in a dolphin kicking motion. The feet are kept together and
pointing downwards, giving downwards thrust, moving up the feet and pressing
down the head.
 Breaststroke
In the initial position, you are in a horizontal position on your stomach.
Your arms are close together and extended forward, palms facing downwards.
Your head is in line with your trunk, and you look straight down. Your legs are
pressed together, and your toes are pointed. Now the active phase of the arms
starts. Your palms rotate outwards, your arms separate, and your body forms a
Y-like shape. When your arms are outside of your shoulders, your elbows flex,
and your hands continue to move backward but also downwards. Your knees
start to flex, and your feet start to recover towards the buttocks. Once your
hands have moved past behind your shoulders, they move towards each other
rather than backward, until they meet under the chest. As your hands move
towards each other, your head and shoulders rise above the water, and your feet
continue to move towards the buttocks. Your upper body is at it’s highest point
when your hands have met below your chest, and your feet are at your buttocks.
Now the propulsive phase of the legs starts. Your feet kick backward and apart
while your arms extend forward under water. Your chest and your head drop in
the water again. Once your legs are completely extended, they are brought
together. You then glide for a short moment in that position. You start a new
breaststroke cycle once the momentum of the glide fades.
 Freestyle/Front Crawl Stroke
To swim freestyle, you assume a prone position in the water. Your arms
execute alternating movements. One arm moves backward in the water from an
overhead position towards the hip and provides propulsion. The other arm
recovers above water from the hip towards the overhead position. Afterward,
your arms switch roles. Your legs do the flutter kick, which means they are
extended and kick downwards and upwards in the water with pointed feet. This is
a simple and efficient kicking technique. The wrist of your propulsive arm flexes
downward. Your forearm moves downward and backward into a vertical position.
At the same time, your elbow and upper arm stay high in the water and move a
little bit outward to form the so-called high elbow position. Once your forearm
and palm are vertical and facing backward, your arm adducts at the shoulder as a
unit and your hand sweeps in under the chest. From there, your hand changes
direction and moves toward the hip. At the same time, your body rolls on the side
so that your hip gets out of the way. Your hand leaves the water at the hip, and
your arm sweeps forward with the forearm relaxed and dangling. You inhale
quickly on the side of the recovering arm if this is a breathing recovery. Once your
hand has passed your head, it enters the water again, and your arm extends
forward into the overhead position. At the same time, your head and body roll
back toward a more neutral position. As soon as your recovering arm enters the
water, your other arm starts its propulsive phase, and so on. The flutter kick
continues rhythmically during the whole stroke cycle. You begin to exhale as soon
as the head rolls downward and continue to do so until the next breathing
recovery.
 Backstroke
Make sure your body is straight and inline, and your face looking up
skyward. You want to be floating on your back in the water and extend your right
arm above your head. Reach out as far as you can above and behind you. As your
right arm enters the water, bend your elbow and draw your arm under, pushing
through the water, and back to the surface. Your left arm will follow this same
motion but at the opposite time: when your right arm is submerged, your left arm
is extended above you. Your legs should be helping you propel yourself with your
feet butterfly kicking. You float on your back in the water. Your head is in a
neutral position, in line with your spine. Your face is above the water surface and
you look straight up. Your legs execute a flutter kick. Your toes are pointed and
your legs alternately kick upward and then downward.

Your arms execute alternating movements: first One arm recovers above water
from the hip to the overhead position in a semicircular movement. The arms are
kept straight during the recovery. Meanwhile, the other arm sweeps underwater
from the overhead position backward to the hip, providing propulsion. The hand
follows an S-like pattern during this sweep. The recovering arm becomes the
sweeping arm once it enters the water in front of the swimmer, and the sweeping
arm becomes the recovering arm when it exits the water at the hip.
 Four different stroke
In
Swimming
(REFLECTION)

SUBMITTED BY:

ESTER JELYN A. ASIWAGAN BSTM-1

SUBMITTED TO:

MARK JAPHET P. LUCEÑO

INSTRUCTOR