Start with your arms stretched down the side of your body. Your arm should be kept straight bringing it out of the water over the top in an arc action. Enter your hands into the water with your little fingers first, keeping your arm straight. Pull your arm under the water all the way to the thigh. Keep pulling your arms in a continuous movement as one arm enters, the other is ready to exit at the thigh.
A breath is taken regularly as and when required and at least once during the stroke. Butterfly Float on your front with your face in the water, stretching your body as long as possible. Undulate your body from head to toes, in a whipping motion, bending and straightening your knees. Keeping your legs and feet close together, push down on the water with the top of your feet and keep your feet just under the surface of the water.
Enter both hands in the water at the same time, in line with your shoulders. Time each arm stroke to match your leg movements for more effective propulsion by resting the arms while the legs kick, and straightening the legs while the arms push you forward. This way, there is always something working to continue forward movement. The butterfly is an advanced swimming stroke that provides an excellent workout. It can be more difficult and tiring to learn, but it is also a lot of fun.
It is the second fastest competitive stroke, and the favorite stroke of Olympic legend Michael Phelps. To perform the butterfly stroke, start horizontal with your stomach facing the bottom of the pool. Bring your arms simultaneously over your head and push them into the water to propel you forward and bring them up out of the water again to repeat. As you move your arms into the water, you will push your head and shoulders above the surface of the water.
Move your body in a fluid wave-like motion. The best time to take a breath will be when your arms are just starting to come out of the water, just before you begin the next forward thrust. Lift your head straight in front of you during this move and do not turn your head to the side. This is an older swimming style that is not typically used in swim competitions, but is still an important stroke to learn for safety reasons.
It is most commonly used by lifeguards when they rescue someone, as this stroke most easily allows you to pull something along with you. It involves swimming on your side, as the name implies, propelling yourself forward with a scissor kick and alternating arm movements.
One way to remember the sidestroke is by comparing it to apple picking. Your first arm will stretch above your head and pick an apple, then your hands will meet in front of your chest.
The first arm hands the apple to the second arm the side of the body that is on top and partly out of the water. The second arm will reach out to toss the apple behind you as the first arm reaches above your head for another apple. Take that number and divide it by the length of your stroke for a stroke or cycle count. Instead, they would enter and exit the water at the same place as your body travels through the water.
If your hands travel back toward your feet and exit the water closer to the wall you pushed off of, your hands are slipping through the water and not holding it very well. The length of your stroke in backstroke and freestyle should be equal to the length of your reach.
In butterfly, you want your hands to enter and exit the water in the same place as you pull yourself forward with each stroke. As your hands exit the water and start the recovery, your body is still moving forward. How far should your body move forward during the recovery before your hands re-enter the water?
When your hands enter the water and start the next stroke, your knees are at about where the previous stroke started. Your body is in the same horizontal position as required by freestyle and breaststroke.
You begin by placing your arms out in front of you, your thumbs facing down toward the water. Sweep your arms down and out with your elbows slightly bent. Your arms should form a Y-shape in front of your body.
Pull your arms back through the water, parallel to your body. Next, you will pull them back up out of the water and begin the cycle again.
As your arms move through this cycle, your legs will be continuously moving using a technique known as dolphin kick. During dolphin kick, your legs remain zipped together in one smooth line. The legs move up and down together, pushing you forward in the water.
The heels and soles of your feet will break the surface of the water as you kick upward. You will kick down as your arms reenter the water and sweep down.
The breathing technique for butterfly is similar to that of breaststroke. You will use your shoulder muscles to bob your head up out of the water and back down. You should come up to breathe as your arms are recovering and preparing to sweep back up again. The butterfly burns the most calories of any swimming stroke, approximately calories for every 30 minutes of swimming. This stroke is an excellent option for combining core and upper body training. During this stroke, you challenge your core muscles to keep your body stable as your arms and legs move simultaneously.
You also work your arm, chest and upper back muscles to raise both of your arms up out of the water and over your head. Your body's position during the butterfly also helps improve overall flexibility. While a fantastic workout, the complicated movements that go into the butterfly can be a challenge to master. If you are looking for a challenge in the water, the butterfly is the way to go.
The store will not work correctly in the case when cookies are disabled. Different Swimming Strokes and Their Benefits. Freestyle Breaststroke Backstroke Sidestroke Butterfly Competitive swimmers race in a variety of different swimming strokes.
Freestyle Freestyle is probably the most well-known of the swimming strokes. Here is what you need to know about performing this stroke and its benefits: Freestyle Stroke Technique Freestyle is also known as the front crawl. Benefits of Freestyle Stroke You can burn hundreds of calories with just a half an hour of swimming freestyle. Shop Swimwear. Breaststroke The best swimming stroke is a matter of opinion.
Here is what you need to know about breaststroke technique and benefits: Breaststroke Technique Like freestyle, breaststroke involves separate movements for your arms and legs. Benefits of Breaststroke If you are looking for swim stroke advantages, there is a lot to love with breaststroke. Sidestroke Sidestroke can be done on your own or with the help of a kickboard. Here is a look at the technique and benefits of sidestroke : Sidestroke Technique Just like the name suggests, you will swim this stroke on your side.
Benefits of Sidestroke You can burn more than calories swimming sidestroke for 30 minutes. Butterfly Of all the different swimming strokes, the butterfly is probably the most challenging. Here is what you should know about this swimming stroke: Butterfly Stroke Technique The butterfly is named for the way a swimmer's arms move while swimming this stroke.
Benefits of Butterfly Stroke The butterfly burns the most calories of any swimming stroke, approximately calories for every 30 minutes of swimming. It depends on your goals and preferences. No matter how what stroke you use, you need the proper gear to get into the water. Shop All American Swim for suits , goggles and more.
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