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