SEASON STARTS IN SEPTEMBER REMEMBER TO SWIM THIS SUMMER

Freestyle The freestyle stroke, as it's name implies, is not limited by any particular technique. The stroke we now call freestyle, which is also known as the front crawl or Australian crawl, has been used since early last century. Only 15 meters can be swum underwater (from the start and from each turn), otherwise some body part must always be above the water. Some believe that the freestyle stroke was developed by Richard Cavill, an Australian who combined the overarm stroke with the up and down kick motion. Breaststroke Swimmers of the breast stroke must follow strict rules when performing the stroke. Their shoulders must be kept in line with the water, arm and leg movements must be pushed forward together, and brought back under the surface of the water. At the turn and finish, both hands must touch the wall together. At the start and first stroke and kick after a turn, the swimmers are allowed one arm stroke and one leg kick. At all other times the swimmer's head must be kept above the surface of the water. No dolphin, scissors or flutter kicks are allowed, nor tumble turns. Butterfly The butterfly stroke evolved from experiments with the breaststroke. When swimming the butterfly stroke, the swimmers must keep their shoulders in line with the surface of the water, and make arm and leg movements together. They also must not swim underwater, except for the first stroke after the start and each turn. Only 15 meters are allowed underwater at the start and after each turn, and the wall must be touched with both hands. Backstroke When swimming the backstroke, the swimmers remain on their back. This technique was first swum with a frog kick (like the breaststroke) then the up and down form that is used now. Similar to the freestyle, only 15 meters can be spent underwater from the start or from each turn. In 1991, the rules were changed so that when turning, the swimmers did not have to touch the wall with their hand, enabling them to do a much faster turn. Medley relays In the individual medley races, the order of strokes is butterfly, backstroke, breaststroke, and freestyle. In the medley relay, the order is backstroke, breaststroke, butterfly, and freestyle, with the first swimmer starting in the water.

5 Tips for a More Effective Freestyle Relax. 50% of the arm cycle, the entire recovery and glide phase of the stroke, should stay relaxed while the effort is being directed into the underwater pull. Streamline. Get out of your own way. The speed you are moving when you push off the walls is the fastest you will be moving in the entire length. Don't slow yourself down by lifting your head too soon or taking a big kick. Roll Hips. Don't rely only on your arm muscles for power. Involve the various muscles that extend down your back and side by driving your hips from side to side each time you extend your arms into the water in front of your head. Extend. Push back past your hips until your arm is locked at the elbow. Then exit the water by lifting the elbow, keeping the arm and hand relaxed. Turbo Kick. A small kick is all you need to balance your stroke and maintain a good body position. Want to go faster? Keep the small kick but increase the intensity. Large kicks take too long, take too much energy and produce too much drag.