Advanced Swimming

9 de Feb de 2021

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Advanced Swimming

  4. FREESTYLE SWIMMING TECHNIQUES: The most common and popular stroke in freestyle races is the front crawl as this style is the fastest. For this reason, the term freestyle is often used as a synonym for front crawl. The front crawl requires you to flutter kick your feet while reaching forward with alternating strokes. Follow these 4 steps to learn how to swim and refine your front crawl swimming technique.
  5. FREESTYLE STROKE STEP BY STEP GUIDE: Step 1: Body Position Keep your body flat, lie facing down in the water with your body kept in line with the water surface.
  6. FREESTYLE STROKE STEP BY STEP GUIDE: Step 2: Arm Movement Your arm movement can be broken down to the simplest form consists just two actions – the Pull and Recovery. • Pull – with your palms facing down, pull in-line with your body with a slightly bent elbow all the way to the side of your upper thigh. Advanced swimmers can do a S- pull which maximizes the pulling phase. • Recovery – with your hand close to your upper thigh, lift one arm out of the water with a bent elbow. Reach forward over the water with a bent elbow and enter the water with your finger tips.
  7. FREESTYLE STROKE STEP BY STEP GUIDE: Both hands should alternate between the two movements and be moving simultaneously.
  8. FREESTYLE STROKE STEP BY STEP GUIDE: Step 3: Breathing Technique Choosing a side to breathe will depend on being right or left handed. While your hand is early in recovery phase, turn your head sideways for a quick breath (one second). The trick is on time the roll of your head with your arm movement. A very common mistakes is to lift your head upwards instead of turning it sideways to avoid the water for breath. This is actually counter-productive as it disrupts your body positioning and causes you to dip further into the water.
  9. FREESTYLE STROKE STEP BY STEP GUIDE: Step 4: Leg Action With ankles relaxed and flexible, point your toes behind you and kick up-and-down in a continuous motion from your thighs. Kicking from the calves is not as effective and a simple way to correct this is to make sure your legs are straightened out while kicking.
  11. BACKSTROKE STEP BY STEP GUIDE: As the only swimming stroke entirely on the back, any swimmer performing backstroke has to rely on body awareness, timing, spatial awareness – and a little intuition goes into it as well.
  12. BACKSTROKE STEP BY STEP GUIDE: Step 1: Keep your body flat like a plank Stay flat out. When you’re doing the backstroke, you want your body to lie as flat on the surface as possible. Most people have a hard time getting their hips to float on the surface, so they sink down a little. Try to keep your hips as close to the surface as possible.
  13. BACKSTROKE STEP BY STEP GUIDE: Step 2: Use a flutter kick As soon as you’re in position, start kicking. Your legs should be straightened, close together, and lined up below your hips. Keep your legs straight and kick from your hips rather than from your knees. This will give you more power and prevent you from getting sore knees.
  14. BACKSTROKE STEP BY STEP GUIDE: Step 3: Use a long fluid arm motion As you start to kick forward, keep your arms at your sides, then reach one arm up in front of you pointing toward the sky or ceiling. When your arm hits the water, bring it down and scull outward to propel yourself forward. As you do this, raise the other arm and perform the same motion repeatedly.
  15. BACKSTROKE STEP BY STEP GUIDE: Step 4: Breathe once per arm cycle Ideally, you want to breathe in as one arm leaves the water, then breathe out as the other leaves the water. Deep, steady breathing is important even though the backstroke allows you to breathe whenever you want.
  16. Step 5: Use the ceiling or clouds to keep yourself straight When you’re in swimming in an indoor pool, use the ceiling to make sure you don’t veer. When swimming outdoors, however, look to the clouds to travel in straight line, and try keeping the sun on the same side of your body. BACKSTROKE STEP BY STEP GUIDE:
  17. BACKSTROKE STEP BY STEP GUIDE: Step 6: Accelerate your arm speed With backstroke, the arms are one of the main sources of power. To maximize the pull, you will need to accelerate your arms through the water. Place your hand in the water to begin your catch, pull your arm to your hip as quickly as you can. As you do so, try to feel the pull force you onto your side. If you grip the water well enough, it will force you to rotate quickly and powerfully so you speed up the rate.
  18. The most fundamental aspect of the breaststroke is to understand and learn the timing of its basic elements. If you can remember one key mantra – pull, breathe, kick, glide – then you’ll be off to a great start. BREASTSTROKE SWIMMING TECHNIQUES:
  19. BREASTSTROKE STEP BY STEP GUIDE: Step 1: The Glide Technique for Breaststroke The glide is the beginning and ending position of the stroke cycle and is the foundation of breaststroke swimming: your body is in a straight line with your legs and arms extended, your face is in the water, and your body is prone.
  20. BREASTSTROKE STEP BY STEP GUIDE: Step 2: Pulling Technique for Breaststroke The breaststroke arm pull has four parts: Glide, outsweep, insweep and recovery. • Glide: Start with your arms fully extended in front of your body with your palms pointing down and fingertips pointing forward (the sides of your thumbs should be touching). Hands together in front of your chest in a praying position with your fingertips pointing forward away from your body. Then drive your arms forward and fully extending your arms straight in front of your body.
  21. BREASTSTROKE STEP BY STEP GUIDE: • Outsweep: Turn your palms slightly outward (so your thumbs point slightly downward) and, keeping your arms straight, sweep your arms out to your sides until they form a “Y” shape with your body. • Insweep: Bend your elbows and move your forearms down and back as you pull your hands together in front of your chest in praying position. This is the all-important phase of the breaststroke pull, as it serves as the power that pulls your body forward. This is also the phase where you lift your head out of the water to take a breath. • Recovery: Extend your arms forward just below the surface to enter the glide phase, and begin the cycle again.
  22. BREASTSTROKE STEP BY STEP GUIDE: Step 3: Kicking Technique for Breaststroke Unlike freestyle and backstroke, the breaststroke doesn’t use a flutter kick. Instead, it mimics a frog kick: • Start with your legs straight and together. • Bend your knees so they point out to the sides while keeping your feet together. Your feet should come in toward your torso. • Keeping your knees where they are, separate your feet to extend your legs straight out to a diagonal, in a “V” shape, and then quickly squeeze your legs together to come back to the starting position. This step should be fast and fluid.
  23. BREASTSTROKE STEP BY STEP GUIDE: Step 4: Breaststroke Turns Breaststroke turns are significantly easier than the flip turns associated with freestyle and backstroke, mostly because it doesn’t involve doing a flip underwater. • As you approach the wall, try to time it so that your arms are fully extended. In competition, both hands must touch the wall at the same time and be at the same height. • Swing your body and legs up underneath you, bringing your feet to the wall, and turn your body sideways, so you are facing back towards the way you just swam. • Let go of the wall and use your feet to push off in a streamline position: arms fully extended, squeezing your ears with your biceps, core tight, legs straight, and ankles together. • Perform one full arm stroke and leg kick under the water before rising to the surface and taking your first stroke
  25. BUTTERFLY STROKE STEP BY STEP GUIDE: In the beginning of the stroke, your body should be oriented such that you rest on the breast with your arms and legs extended into the front and the back respectively.
  26. BUTTERFLY STROKE STEP BY STEP GUIDE: Step 1: The Arm Movement The butterfly stroke with regard to arm movement is a three step procedure – the pull, the push and the recovery.
  27. BUTTERFLY STROKE STEP BY STEP GUIDE: • The pull: At the commencement of the stroke, the hands with palms facing outwards and a little downwards at shoulders width, move a little down attaining a ”Y” shape. This is referred as catching of water. With hand aligned downwards and towards the centre of the body and also lower than the elbow, this arm pull trails a semi-circular path.
  28. BUTTERFLY STROKE STEP BY STEP GUIDE: • The Push: At the start of the push, the palms are pushed backwards beneath the body and towards the completion of the push, the palms are at the sides of the body. The arms are pushed only one-third of the way to the hips to shorten the recovery as well as breathing window. The hands move at a great pace towards the end of the push, which also aids in recovery. This is also referred as release.
  29. BUTTERFLY STROKE STEP BY STEP GUIDE: • The Recovery: During recovery, the elbows being straight, the arms sway sideways across the surface of the water and moves to the front. Synchronous extension of the triceps and the butterfly kick, bring the arms forwards speedily and in a relaxed way. Extra resistance is produced in case your arms re- enter the water too early as the arms move forward inside the water in a direction opposite to that of swimming. Also refrain from dropping your hips. The hands need to enter into the water with thumbs first at a shoulders width.
  30. BUTTERFLY STROKE STEP BY STEP GUIDE: Step 2: The Leg Movement • The legs move in synchronization with each other. The strong up and an average down kick moves the shoulders above the surface of the water, followed by a strong down and up kick, which moves the shoulders back into the water. • The feet pointing downwards and pressed together, provide the downward thrust to enable the feet to move up and the head down.
  31. BUTTERFLY STROKE STEP BY STEP GUIDE: Step 3: Breathing • When your hands and forearms are beneath the chest, your body is automatically lifted towards the surface of water. • With a little more of efforts, you need to raise your head above the water surface and breathe through the mouth. • Then, the head again moves into the water during recovery and you can exhale out through nose and mouth till the next inhalation. • To excel in this stroke, you may practice to breathe every second or third stroke.
  32. BUTTERFLY STROKE STEP BY STEP GUIDE: Step 4: Body Movement • The body movement is wave-like during the butterfly stroke, administered by the core of the body. • The chest being pressed down, moves the hips upwards and the posterior moves above the surface of the water followed by a quick kick. • During the push, the chest moves up and the hips down at the lowest possible position.
  33. BUTTERFLY STROKE STEP BY STEP GUIDE: Step 5: Start • Butterfly stroke utilizes the usual start to swim. The start is followed by a gliding phase under the water and further the butterfly kicks.
  34. BUTTERFLY STROKE STEP BY STEP GUIDE: Step 6: Turn and finish • It is significant that a swimmer faces downwards and his both hands, with bent elbows, touching simultaneously the wall of the pool during the turns and finish. • There is synchronous movement of one hand leaving the wall and moving to the front underwater and the legs being moved closer and beneath the body towards the wall. Now, the second hand leaves the wall to move towards the front underwater.
  35. BUTTERFLY STROKE STEP BY STEP GUIDE: Step 6: Turn and finish • At this point, the legs come in contact with the wall and both hands at the front, thus accomplishing the turns or finish.