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Trichia Nor Zabalo

BSTM 2-2
4 Kinds of Stroke and Kick in Swimming

1. Backstroke

Backstroke (or back crawl) is, as its name implies, the only one of the four
competitive swimming strokes swum on the back. In terms of speed, it is slower than front
crawl or butterfly but faster than breaststroke. The arms execute alternating movements:
while one arm sweeps underwater from an overhead position backward to the hips, the
other arm recovers above water from the hips to the overhead position, and vice versa.
Flutter kick in Backstroke
The flutter kick is a simple yet efficient swimming technique where you keep your legs
parallel and alternatively kick upward and downward with each leg. The flutter kick is used
in the backstroke but also in the front crawl stroke to provide balance and propulsion.
2. Breaststroke
The breaststroke is without a doubt one of the most popular swimming strokes. In fact,
many recreational swimmers are perfectly happy using this swimming stroke all the time.
The breaststroke is swum in a prone position. Both arms move synchronously and
execute short, half-circular movements underwater. The legs also move synchronously
and execute a whip kick.
Whip kick in Breaststroke

The breaststroke kick is the kick used by the breaststroke swimmers. While at first glance
its technique may look simple, there are a few subtleties to take into account for the kick
to be executed with maximum efficiency.
The breaststroke kick can be broken down into the following phases:
 Initial position – glide
 Recovery
 Catch
 Outsweep
 Insweep
 Leg lift and back into glide

3. Butterfly Stroke

The butterfly stroke has a special place among the competitive swimming strokes. It has a
reputation for being hard to learn. It is quickly exhausting.
Swim Phases
Let’s analyze the different phases of the butterfly stroke. We imagine that the swimmer is in the
following initial position:
1) He floats horizontally on his chest.
2) The head is in line with the torso, the face is turned downwards.
3) The arms are extended forward and shoulder width apart. The palms are facing downwards.
4) The legs are extended and together, the knees are slightly bent.
5) The feet are pointed.
Stroke Cycle
1) The chest is pressed downwards, then released.
2) The arms move a little bit outwards, then bend at the elbows and the forearms and palms are
brought into a backward facing position.
3) The chest starts to rise.
4) The hands move backward and inwards towards the chest.
5) Simultaneously, the hips drive down and the knees bend.
6) The hands arrive below the chest and change directions to move towards the hips.
7) As the hands move from below the chest towards the hips, a first dolphin kick occurs.
8) Shortly after the chest and shoulders are at their highest point and clear the water.
9) The hands exit the water close to the hips with the palms facing inwards and the recovery of
the arms start.
10) The arms hover above the water surface and return to their initial position. Simultaneously
the palms rotate so that at the end of the recovery they are turned downwards again.
11) When the arms are fully extended forward and shoulder width apart, they enter the water.
12) A second dolphin kick occurs.
13) The next stroke cycle begins.
Dolphin Kicks in Butterfly Stroke
In the butterfly stroke, swimmers execute a technique with their legs called the dolphin kick. In
the dolphin kick, both legs do a simultaneous whipping movement, with the feet pointed. This
looks a bit like the up and down movements of a dolphin’s tail, which explains the name of this
swimming technique.
 4. Freestyle Stroke

The freestyle stroke, also known as front crawl, is the fastest and most efficient of the
competitive swimming strokes. This is why it is used in freestyle races and is also often
the favorite stroke of experienced swimmers and triathletes. To swim freestyle, you
assume a prone position in the water. Your arms execute alternating movements. One
arm moves backward in the water from an overhead position towards the hip and provides
propulsion. The other arm recovers above water from the hip towards the overhead
position.
Flutter Kick is also used in Freestyle stroke in swimming
Flutter Kick Roles
1) The first role of the flutter kick is to provide propulsion. It is a fact that world-class
swimmers have a powerful kick. So it is clear that the kick has its importance in fast
swimming.
However, it might be less than you think. In fact, studies have shown that the amount of
propulsion provided by the kick in elite swimmers is only about 10%. The rest of the
propulsion is provided by the arm stroke.
2) The second role of the flutter kick is to stabilize the body. In fact, the start of the
propulsive phase of the arm stroke always coincides with a downward motion of the leg
on the same side.