A swimming exercise program offers an energizing no-impact workout composed of four or more basic strokes. Improving each stroke's form increases your overall efficiency. If you swim the crawl stroke, for example, keeping your body aligned at the surface considerably reduces drag. Develop a rhythmic breathing pattern tailored to each stroke. For a crawl stroke, alternately turn your body to the left or right while you breathe.
Crawl Stroke
Crawl strokes mimic a baby's natural motion when she crawls along the floor. When you perform a crawl stroke, you swim face down in the water while your arms propel you forward with alternating circular strokes. Your feet provide extra power by smoothly executing up-and-down flutter kicks. Crawl strokes are regular components of competitive swimming events, and swimmers often choose the crawl for a freestyle race leg.
Back Stroke
The back stroke, often called the back crawl, reverses the forward crawl stroke's circular arm motions. While lying on your back, alternate your arms backward over your head, as if you were reaching for an object just out of your reach. Execute powerful alternating up-and-down kicks with your slightly bent knees. The back stroke limits your awareness of other swimmers and the rapidly approaching concrete pool deck. Minimize the chance of a wall collision by monitoring the number of strokes you need to complete a pool length.
Breast Stroke
Begin your breast stroke by facing forward into the water. Simultaneously kick both legs with a springing frog-like motion. At the same time, sweep both arms outward in a semi-circle. Begin this motion in front of your head and stop it at your shoulders. When performed correctly, the breast stroke synchronizes arm and leg movements and provides a smooth forward motion. A competitive breast stroke swimmer must keep her head above the water throughout the race.
Butterfly Stroke
The butterfly stroke requires explosive amounts of energy and almost-perfect leg and arm coordination. Begin the stroke facing forward, and forcefully propel both arms in a circle in front of your head. At the same time, move your legs and feet up and down in a simulated dolphin kick. Keep your shoulders aligned with the water's surface, as a deviation from this posture affects the butterfly stroke's effectiveness.
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