Swimming is an effective form of cardiovascular exercise that gives you a workout without stressing your joints. Whether you are swimming for fun or for health, knowing how to execute the basic strokes will help you get the most efficient movement and will keep you safe.
Dog Paddle
Although not used in competitive swimming, the dog paddle is a simple stroke and can be helpful when first learning how to swim. The stroke is performed chest-down with the head above water while the arms and legs remain under water. The hands are held curled, as if scooping something, and the arms alternate in a scooping movement, propelling the body forward. The legs alternate in a kicking motion, moving simultaneously with the arms. As it's name implies, it resembles the movement a dog makes when swimming.
Crawl
Often called freestyle or the Australian crawl, the crawl is the most commonly used stroke in competitive events, called freestyle events, in which any stroke can be used. The crawl is performed face-down and uses the arms to propel you forward by rotating one arm overhead at a time in a circular motion. The legs are kept extended and move by bending at the knee, alternating in a kicking motion; they move simultaneously with the arms. The head is kept down with the face in the water until the body rolls to one side while stroking at which time the head is turned to the opposite side of the arm that is in the water. A quick inhale and exhale are done, then the head goes returns to the face-down position.
Backstroke
This stroke, as its name implies, is done with the back in the water. According to TopEndSports.com, the backstroke was originally swum with a frog kick rather then the up and down movement of the legs that is done today. Like the crawl, the arms are rotated one at a time in a circular motion above the head while the legs kick to propel the body. The nose and mouth are above water at all times so breathing is done at a regular pace.
Breastroke
This stroke requires that the arms and legs move at the same time on the same horizontal level. It is done face-down in the water with the head remaining above the surface most of the time.The hands move out from in front of the breast in the shape of a heart, while the legs move simultaneously in a kicking motion, like that of a frog. When the body is propelled forward, the head is out of the water and a quick breath is taken. When the forward momentum ends -- the recovery period -- the head might be under water, although in competition it is required to stay above the surface.
Butterfly
Often considered one of the most elegant, yet difficult strokes, the butterfly stroke requires practice and endurance. The stroke is down chest-down and the arms move simultaneously over the head as if grasping for something in front of the body. When the arms re-enter the water, they forcefully pull the body forward in and undulating motion. The feet are kept together and move together with the arms in a kicking motion known as the dolphin kick. According to USASwimming.org, when done competitively, the feet must stay together and no other type of kicking motion is allowed.
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