Swimming is a non-impact aerobic activity that improves your endurance, builds muscle strength and may reduce your risk of developing chronic health problems like diabetes and heart disease. Given the proper instruction, almost anyone can learn to swim including children, seniors and people who are recovering from injuries. As you learn to swim, you will find that there are a variety of swimming strokes that allow you to move your body through the water.
Front Crawl
Sometimes known as the Australian crawl, the front crawl is considered the fastest swimming stroke. Begin the front crawl by lying face down in the water with your legs extended behind you. When doing the front crawl your arms alternate overhead and move in three distinct segments, the pull, the push and the recovery. Your legs will perform a flutter kick and your body rolls side to side with your strokes. The roll plays an essential part in maintaining the proper breathing technique. As your body rolls, you will turn your head to the side and inhale and exhale quickly before returning your face to the water.
Backstroke
Similar to the front crawl, the back stroke, also known as the back crawl, is done while lying face up, on your back. The arms move in an alternating, overhead motion that has two parts, the power phase and the recovery. During the backstroke, the arm performing the power phase remains in the water while the arm in the recovery phase is out of the water. Your legs move in a flutter kick and help stabilize the body. You may also use the breaststroke kick or dolphin kick while doing the backstroke. Breathing during the backstroke is easy because the mouth and nose stay above the water at all times.
Butterfly Stroke
The butterfly stroke is a demanding stroke that is considered the most exhausting and most difficult stroke to learn and swim. During the butterfly stroke, both of your arms come out of the water together and reach over your head, moving in a wind-mill like motion. They re-enter the water in front of your body and pull toward your waist. The butterfly kick, also called the dolphin kick, is performed simultaneously with the arm strokes. You breathe during the butterfly stroke when your arms come out of the water as your head is facing forward.
Breastroke
Considered the slowest of swim strokes used in competitive swimming, the Breaststroke is known to be the oldest swimming stroke. During the breaststroke your arms and legs move simultaneously. Your hands move forward from the breast while staying under or on top of the water, then they are brought back to your chest as you keep your elbows under the water. The hands do not go past your hip bones. Your legs move in a breaststroke kick, also known as the frog kick, and you breathe as your hands and arms pull back toward your chest and your head is thrusting forward.
References
- Del Mar College: Benefits of Learning How to Swim
- Bucknell University: Swimming Benefits Information
- City College of San Francisco: Front Crawl Stroke
- Swim-City: How to Swim the Backstroke with a Good Technique
- City College of San Francisco: Breastroke
- Allegheny College (Pennsylvania): Anna Rose's Learn to Swim Butterfly
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