• Front Crawl
• Butterfly
• Back Crawl
• Breaststroke

Body Position

• Prone, streamline, almost horizontal.
• Body rolls into stroke 45 degrees.
• At the end of the roll the head turns to breath.
• Waterline is between the eyebrow and natural hairline.

Leg Action

Up beat

• Leg is extended and straight foot plantarflex.
• Thigh initiates the rise of the leg.
• Knee flexes slightly.
• Foot raises ready for downbeat.

Down beat

• Initiated from the hips.
• The foot whips downwards until the leg is fully extended.
• Foot is plantarflexed and intoed.

Timing: Either – 2 beat, 4 beat or 6 beat.

• 2 beat = 2 kicks to 1 full arm cycle
• 4 beat = 4 kicks to 1 full arm cycle
• 6 beat = 6 kicks to 1 full arm cycle

Arm Action

Entry

• Arm is slightly flexed
• Hand slides in with thumb & finger first, palm facing slightly outwards (35 degrees)
• Entry position is in front of the head midway between the shoulders and the head.
• Hand enters water wrist and elbow follow (elbow high)

Downsweep

• From entry hands move forwards close to the surface.
• The hand sculls outwards and downwards to catch.
• The hand continues to sweep downwards elbows begins to flex elbow is kept high through the downsweep.
• Hand starts to accelerate

Insweep

• Pitch of changes to inwards
• Elbow flexes to 90 degrees.
• Acceleration increases throughout

Upsweep

• From insweep hands change pitch to upwards and outwards backwards.
• Fingers point to the bottom of pool until the final stage of the upsweep.
• Acceleration increases through to the thigh.
• Arm is close to full extension.
• The hand exits with little finger first.

Recovery

• The movement is relaxed and uses the momentum of the upsweep.
• The elbow exits first and is kept higher than the hand throughout.
• The hand passes as close to the body as possible.
• As the hand passes the shoulder the arm starts to extend forwards in preparation for entry.

Breathing

• Head turns with the natural body roll.
• Head rotates as the arm to the opposite side is entering the water.
• The head is turned back to the centre line as soon as the breath as been taken.
• Breath is taken every 3 arm actions