PANAL, KRISTINE RAIN C.

2BPEd-A

Quiz No. 4
1. Differentiate and discuss the different swimming strokes in terms of
breathing, kick, head, arms, and body position

FREESTYLE - When you think of swimming, the front crawl is probably the first stroke
that comes to mind. It's known as the freestyle stroke because most swimmers choose
to utilize it in freestyle competitions because it's the fastest.

Head Position
1. The head is in line with the spine.
2. Look down at the pool bottom, slightly forward
3. Turn the chin to the shoulder to breathe, no head lift
Body Position
1. Flat horizontal position in the water
2. No up/down movements of the hips
3. No snake-like (sideward) movement of the body
4. Proper and equal body roll on long axis
Breathing
1. The head turns in time with the body roll
2. No lifting or jerking of the head for breath
3. Breathe at the “open” part of the arm cycle (one side only)
4. Breathe to the most comfortable side (no difference if the right or left hand is
dominant) when the opposite arm is forward.
5. Breathe low to the water level
Arms
1. Flat hands enter the water fingertips first, elbow and wrist up, in front of the
shoulder
2. Catch in the initial part of the pull, not hurried
3. Deep catch with the elbow higher than the hand
4. Push/pull of the flat hand near the “midline” of the body
5. Acceleration of the hands throughout the push/pull
6. Bend in the elbow under the body during the pull
7. Finish the pull at the thigh with no delay
8. High elbow and shoulder recovery
9. Elbow leads the hand in the recovery
 10. The arms are a mirror image of each other
Legs (flutter kick)
1. The kick originates from the hip
2. The soles of the feet churn the surface, “boil water,” feet stay under the surface
3. Proper knee bend, kick up and down
4. Proper depth of kick 12”-14”
5. Timing of the kick to the arm stroke
a. six beat kick b. two beat kick
b. four beat kick d. eight beat kick
Coordination
Push-off
1. Drop under the water
2. Hands over head – arms against the ears
3. Feet hip width on the wall 14”-16” below the surface, 90-degree bend in the
knees
4. Push off, streamlined body position, elevate finger tips to reach the surface at
swimming speed. Start the kick while the body is under water.

BACKSTROKE - The backstroke is identical to the front crawl in terms of mobility, but it
is performed on your back, as the name implies. This stroke is frequently recommended
by doctors to people who have back problems since it gives the back a good workout.

Head Position
1. Back
2. Steady
3. Water level at the ears
4. Chin near the chest
Body Position
1. Chest high
2. Hips and thighs at the surface of the water
3. Knees down, feet up, toes pointed
4. Relaxed appearance
5. Complete stretch
Arms
1. Recover-little finger enters water first
2. Straight elbow in recovery (no water in the face)
 3. Hands enter the water above the shoulders (one o’clock – eleven o’clock
position)
4. Deep catch at about 12” deep
5. Start to bend the elbow when the hands get to shoulder level in the pull
6. Hands pull in an “S” pattern (bent arm pull) adjusting to the water pressure at the
proper depth
7. The arms are directly opposite each other (direct opposition)
8. Continuous stroking without pause at the start or completion of the stroke,
alternating arms
9. Proper hand entry/angle into the water, little finger first
10. Proper positioning (pitch) of the hand and wrist throughout the stroke
Legs (flutter kick)
1. The toes are pointed, ankle extended
2. The knees and feet remain below the surface – “silent kick”
3. Continuous “boiling” action of the water over the feet
4. The kick originates from the hip
5. Kick down as well as up
Coordination
1. Proper timing – kick to arms
2. Six beat kick
Breathing
1. Continuous breathing pattern, no breath holding. Inhale on one arm, exhale on
the other arm.
Push Off
1. Hands are overhead, together, fingers elevated.
2. Feet are below the surface on the wall, knees bent at 90 degrees, feet are hip
width apart.
3. Drop under, extend legs, start kick, streamlined
4. Exhale through the nose, mouth closed, stream of air bubbles
5. Reach the surface before taking the first stroke

BREAST STROKE - The breaststroke is the most often learnt competitive swimming
stroke and the slowest. Because it does not require placing your head underwater, it is
frequently taught to inexperienced swimmers. Competitive swimmers, on the other
hand, submerge their heads and breathe at specific points during the stroke.

Head Position
1. Chin at water level when inhaling
2. Look down at the bottom of the pool when exhaling
3. Head moves chin to hairline approximately 8”
Breathing
1. A breath is taken late in the arm pull.
2. A breath is taken at proper sequence with the arms and legs.
Body Position
1. Good horizontal alignment
2. Complete stretch of the body between strokes
Arms (20% of stroke effort)
1. Complete stretch of the arms, in downhill position, prior to the pull
2. Initial part of the pull is outward with no slippage of the hands
3. Elbows are up throughout the pull
4. Acceleration of the hands throughout the pull, no hesitation under the chin
5. Correct depth and trace “heart shaped” pattern with the hands
6. Use hands as effective “paddles”
7. Hands must not travel too far back in the pull (not past shoulders)
Legs (80% of stroke effort) “Whip Kick”
1. Complete stretch of the legs with toes pointed during the glide phase
2. Proper recovery of the feet top proper position
3. Proper catch of the feet with heels close to the buttocks
4. Not bringing the knees and thighs forward on leg recovery
5. Feet push out and back on the power thrust
6. Feet accelerate throughout the kick
7. Proper timing of the legs to arms and breathing
Coordination
1. Pull – breath – reach – kick – glide

BUTTERFLY STROKE - The butterfly stroke is a more advanced swimming technique

Head Position
1. Exhale with the head down, looking at the bottom, chin near the chest.
2. Inhale with the head up, chin on the water level, looking forward.
3. The head must move to get body undulation. The body follows the head.
Breathing
1. Breathe at the proper time in pull – late
2. The head must precede the hands into the water – dive into the stroke
3. Proper rhythmic breathing pattern
Body Position
1. Shoulders near the surface
2. Hips close to the surface
Arms
1. Hands enter the water first, proper width, elbows up, little splash
2. Catch the water with the proper hand and wrist action
3. Proper “S” shape pull pattern (hour glass, key hole pull pattern)
4. Elbows up throughout the stroke
5. Acceleration through push/pull phase
6. Ballistic-like follow through on recovery
7. Proper depth of arms through stroke
8. Lift of shoulders and elbows into recovery
9. Butterfly not “butterstyle”
Legs (dolphin kick)
1. Two beat kick for each arm cycle
2. Whip-like action of legs and feet
3. Feet “bounce” up after each down kick
4. Feet cause water to “boil” without breaking surface
5. Knees bend at beginning of down kick – straighten – hyperextension at the end
of the kick
Coordination
1. Proper timing – head, arms, legs, breathing
2. Down kick on entry on hands, down kick on exit of hands

2. If you are a competitive swimmer, what strokes are you going to swim? and
why?
− From the word "competitive", I will always choose the most intimidating
stroke because of its difficulty to master and learn. I will choose the
butterfly because it is intimidating. It's easily the hardest stroke to learn,
and it requires some serious strength before you can start to match the
speeds of the other strokes.