What to know about each stroke

Coach Jason Roberts Head Coach Countryside YMCA

. Butterfly is relatively modern stroke compared to freestyle, and

. Butterfly was introduced as a variation of breaststroke in the 1930’s

. Originally butterfly arms with breaststroke kick

. Olympic Records 100 Fly – (2016) 200 Fly – (2008)

100 Fly - Sarah Sjöström (2016) 200 Fly - Liuyang Jiao (2012) . Butterfly is a rhythmic stroke . Body Position is Key to success . Everything moves forward….NOT UP!! . Hips Stay High in Water. Keep Legs behind you…Not under you. . Chin stays at surface of water when breathing. . Keep stroke always moving. No Hesitation . Fly races push the limits of underwater kick

. Hands enter the water in front of the shoulders . Reach forward (Scapular extension) . Set anchor . Lift elbows . Point fingers at bottom . Slide body past where hands anchor . Pull pattern is more of a straight back versus sweeping outwards . As pull ends at hip bone, “karate chop” to round exit

. Quick throw to front (Stay Low)

. Recover along body line . Recovery above body line causes stroke to be “heavy” and increases risk of injury

. Thumbs forward as soon as possible - no later than shoulders . Hide breath within body undulation . Neutral spine and head during breath . Exhale during pull/ don’t hold breath . Keep Chin at water level

. Backstroke is an ancient style of swimming, popularized by Harry Hebner.[1]

. It was the second stroke to be swum in competitions after the front crawl.

. The first Olympic backstroke competition was the 1900 Paris Olympics men's 200 meter.

. Olympic Records 100 Back – (2016) 200 Back– (2012)

100 Back – (2012) 200 Back – (2012) . Swim Tall . Keep Head Back . Slight tilt is ok – Very Slight

. Anchor the hand as soon as possible . Palm finishes into your thigh . Thumb out…Pinky In . Hands should enter above the should or slightly outside . Do not over reach . Underwater fly kick dominates the backstroke events.

. Hands enter the water directly above the shoulder or slightly out . Pinky side of hand enters the water first. . Rotation of the stroke is less than 30 degrees. . Fingers point to the side of the pool during sweep . Stroke finishes into the leg (Palm against thigh) . Wrist drives the stroke out. . Nose Clips are being used more and more. . They help control breathing . They keep water from going into nose . Allow swimmers to stay under longer

. Breathing Pattern . Some backstrokers like to keep a breathing pattern similar to free

. Breaststroke goes back to the Stone Age, as for example pictures in the Cave of Swimmers near Wadi Sora in the southwestern part of Egypt near Libya.

. The 1904 Summer Olympics in St. Louis, Missouri were the first Olympics to feature a separate breaststroke competition, over a distance of 440 yards

. In about the mid-1960s, the rules changed to prevent the arm stroke from going beyond the hip line, except during the first stroke after the start and after each turn.Olympic Records

. 100 Breast – (2016) 200 Breast– Ipell Watanabe(2016)

100 Breast – Lily King(2016) 200 Breast – (2012)

. Timing of the pull and kick is critical . The head does not move during the stroke but shoulders do . Recovery phase is quick and at the surface . The Kick pushes water backwards with the inside part of legs . Breaststroke is a Power driven stroke . Stroke Begins with a wide out sweep (find the corners)

. Elbows stay high as hands drop below and sweep inwards

. As Hands pull inwards shoulders shrug allowing stroke to stay at surface

. Elbows stay wide until hands move forward in recovery

. The kick begins with an upward motion towards your caboose. . Out sweep of the feet is wider than knees . The kick is always behind you . Push water with the inside part of your legs back before they come together

. The stroke was first named Front Crawl, The Trudgen. Stroke

. Charlie Daniels added the American version of the stroke by adding the 6 beat kick.

. Freestyle is competed in more distances than any other stroke

. 2020 will be first time the mens 800 and women’s 1500 will be competed at Olympics 50 Free – Cesar Cielo (2008) 100 Free – Eamon Sullivan (2008) 200 Free - Michael Phelps (2008) 400 Free – Sun Yang (2012) 800 Free - N/A 1500 Free – Sun Yang (2012)

50 Free – (2012) 100 Free – (2016) 200 Free - (2012) 400 Free – (2016) 800 Free - Katie Ledecky (2016) 1500 Free – N/A

. The longer the boat the faster it goes . Head in line with spine . Hand entry should begin with the longest finger….Not thumb . The sneakier the breath the better . Elbows High Above and Below . Hips must rotate with the upper body

. Hands enter the water in front of the shoulders

. Reach forward (Scapular extension)

. Set anchor . Elbow always higher than hand . Point fingers at bottom . Press water with palm and forearm . Slide body past where hands anchor . Pull pattern is thru the “power zone of swimming” . Relax throw of the hand forward

. Elbow higher than the hand

. Palm faces backwards

. Hand enters in front of the shoulder with long finger first . This allows you to enter the catch phase immediately. . Hide breath within the stroke (Sneaky)

. Coaches set breathing patterns for You. . Older/stronger swimmers can maintain every other. . Younger swimmers should swim more every 3

. Exhale during pull/ don’t hold breath

. Keep one goggle in the water when breathing

. Breathe early…Not Late each stroke and during length of race. QUESTIONS??