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Stroke and Turn

Here is a brief description of each of the four main swim strokes:

  • Freestyle (Front Crawl): Freestyle, often referred to as front crawl, is the fastest and most commonly used stroke in competitive swimming. Swimmers use an alternating arm motion, with one arm reaching forward and the other pulling back through the water, while their body rotates from side to side. The legs kick in a fluttering motion, providing propulsion and stability.
  • Backstroke: In backstroke, swimmers lie on their backs, facing upwards, and propel themselves through the water using an alternating arm motion similar to freestyle. The arms reach overhead and then pull through the water in a circular motion, while the legs perform a flutter kick. Backstroke requires coordination to maintain a straight body position and proper breathing technique.
  • Breaststroke: Breaststroke is characterized by its distinctive frog-like kick and simultaneous arm movements. Swimmers begin with their arms extended in front of them and pull them in towards their chest in a circular motion, while performing a synchronized kick where the legs move outwards and then back together in a frog kick motion. Breaststroke requires good timing and coordination between the arms and legs.
  • Butterfly: Butterfly is known for its undulating body motion and simultaneous arm movements resembling the wings of a butterfly. Swimmers perform a dolphin kick, where both legs move up and down together, while simultaneously bringing both arms out of the water in a circular motion and then pressing them down into the water to propel themselves forward. Butterfly requires considerable upper body strength, coordination, and breath control.

    • This presentation (with nice, big pictures) clearly outlines what the meet officials are trained to look for.
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    Diving From Blocks

    We adhere to USA Swimming Protocols to ensure the safety and skill development of our swimmers when diving from the blocks. Our process consists of five steps, each evaluated by our coaches before allowing progression to the next level of race diving.

    You may wonder why your swimmer isn't diving from the blocks immediately. The answer lies in our commitment to a step-by-step progression, ensuring that swimmers are fully prepared and proficient before using the starting blocks.

    This approach is rooted in safety, as shallow water diving poses a risk of serious injury if not executed correctly.

    Here are the five steps in our diving certification process:

    Prerequisite: Swimmers demonstrate the ability to hold their arms in a tight streamline and perform a forceful push and glide underwater on their front. 

    Step 1: Sitting 

    Step 2: Kneeling 

    Step 3: Compact 

    Step 4: Stride 

    Step 5: Shallow Angle Start

    By following this structured approach, we prioritize the safety and development of our swimmers, ensuring they are equipped with the necessary skills for safe and successful diving experiences

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    Top Reasons for DQs

    Freestyle:

    • Using the bottom of the pool to propel forward.
    • Pulling oneself along the lane line.

    Backstroke:

    • Rolling onto the stomach, except when executing a flip turn.
    • Pulling on the lane line.
    • Pushing off from the pool bottom.

    Breaststroke:

    • Performing a butterfly or flutter (scissor) kick.
    • Failing to bring the head out of the water during each stroke.
    • Maintaining the 1/1/1 ratio: one pull with the arms, one breath (or head coming up), one breaststroke kick.
    • Allowing the arms to dip below the waist during the pull.
    • Not touching the wall with two hands to finish the race.

    Butterfly:

    • Performing non-simultaneous arm movements.
    • Allowing the feet to come apart during the kick.
    • Failing to bring the arms out and over the water after each pull.
    • Not touching the wall with two hands to finish the race.

    All Strokes:

    • Failing to complete the race.
    • Stopping to adjust goggles (except in freestyle).
    • Pushing off from the pool bottom.
    • Pulling on the lane line.
    • Swimming in another swimmer's lane.

    Relay:

    • Delaying departure from the water (not exiting before the next swimmer reaches the opposite wall) or departing prematurely (before the preceding swimmer touches the wall).

    If your swimmer is frustrated with DQs, don't forget to remind them, the very BEST athletes still occasionally get DQ'd.

    True story: A senior swimmer was responsible for getting her 400 free relay DQ'd at a 2016 District Meet. She was visibly devastated not just because she caused the DQ, but primarily because she might have eliminated a couple of her teammates from going on to the State meet. In the next event, the boys 400 free relay, her boyfriend, one of team's very best senior swimmers, caused his relay to be DQ'd.

    Later that day, the she swimmer tweeted, "You know you're a power swim couple when you both get your relay DQ'd at Districts." A little humor helps.

    Moral: It happens to the the very best athletes at all levels.

    P.S. She later swimmer signed to swim at Ohio State University; her boyfriend signed to swim at Miami.

    Never quit.

    Even Michael Phelps can have have a bad swim.

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