Club Expected Standards
General points for all swimming strokes In each stroke the following should be looked at, in this order: Body position The aim is always to minimize resistance Rotation Back/Free: simultaneous rotation hip/shoulders led from the hip Fly/Breast: using the short whip board hip/shoulder Head Staying in line with the body, move as little as possible Breathing Fly/Breast/Free: always exhaling under water Back: even relaxed breathing Arms and legs Using power in the pull and kick As relaxed and effortless as possible in recovery When pushing off the wall a good streamline should always be performed. All strokes have to be done according to FINA rules. Specifics for the individual swimming stroke Backstroke The leg kicks should follow the hip rotation The kick originates from the hip, slightly bent legs, pointy toes When one arm enters the water the other should exit the water Recovery of the arm with the thumb first, but entry in the water with pinkie first Entry straight above shoulder exit next to the thigh Straight arm over water and a high elbow under water The head slightly tilted backwards Freestyle The leg kicks should follow the hip rotation The kick originates from the hip, slightly bent legs, pointy toes When one arm enters the water the other should exit the water The power in the arm comes from the hip Entry straight in front of the shoulder, with a horizontal hand, exit next to the thigh A relaxed recovery, with a high elbow Pull with a high elbow not crossing the body’s middle line Breathing to both sides, preferably on every three stroke The head should be kept in line with the axis even when breathing Breaststroke The leg movement is simultaneous In the kick the feet must be angled outwards The aim is to lift the feet, not move the knees to under the body Try to keep the knees together The drive in the kick should come when the recovery of the arms are done Finish both arm and leg movement to streamline gliding position The arm movement is accelerated, from start point, only to rest at streamline position Hands should always be kept in front the shoulder line Aiming for the arms being as narrow as possible in recovery Butterfly The kick originates from the hip Legs kept together, slightly bent knee but straight in recovery, pointy toes Two kicks for each arm stroke Arms enter in front of shoulders, exit after the hip, close to the body Aim for a high elbow especially under the water The arms are always moving Breathing should not break the rhythm, kept as low as possible Breathing on every two stroke