JULGAN, ANALIZA L

BS NURSING 2C

Activity
1. Formulate your own self-pace dry-land swimming practice drills. One drill for
each swimming strokes.

Backstroke
The backstroke requires similar movements to the front crawl, but it is done,
as the name suggests, on your back. Doctors often recommend this stroke to
individuals with back problems as it provides a great back workout.

To perform the backstroke, while floating on your back, alternate your arms
with a windmill-like motion to propel yourself backwards. Like the front crawl,
your arms should start the circular motion by pushing underwater and recovering
above water. Your legs should engage in a flutter kick. Your face should be above
the surface as you look straight up.

Keep your body as straight as possible, with a slight decline in the lower body
to keep your legs underwater. Don’t allow your hips to get too low or your body to
bend too much or it will slow you down. Keep your legs close together and use the
motion from your hips to get a more powerful kick.

Your face will remain out of the water, but you will still want to be cognizant of
your breathing rhythm. Again, match your breaths to your strokes

• Float on your back, with your ears just in the water and eyes looking up; stretch
your body as long as possible.
• Keep your legs long with pointed toes; kick your legs up and down (alternating)
making your ankles as floppy as possible, using your feet like flippers. Knees
should be kept under the water with your toes making a small splash. Kick your legs
fast and continuously.
• 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
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.

Your legs will perform a dolphin kick, which requires your legs to stay together
and straight as you kick them similarly to how a dolphin’s lower body and tail
moves. Move your body in a fluid wave-like motion.

Breaststroke
 The breaststroke is the slowest competitive swimming stroke, and it is the most
commonly learned stroke. It’s often taught to beginner swimmers because it does not
require putting your head underwater. However, in competitive swimming, swimmers do
submerge their head and breathe at designated points in the stroke.

This stroke is performed with your stomach facing down. Your arms move
simultaneously beneath the surface of the water in a half circular movement in
front of your body. Your legs perform the whip kick at the same time. The whip kick
is executed by bringing your legs from straight behind you close to your body by
bending both at your knees and at your hips. Your legs then move outward and off to
the side before extending and coming back together. This swimming technique is
often compared to a frog’s movement.

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.

Freestyle/Front Crawl
The front crawl is likely the first swimming stroke you think of when you
picture swimming. It is commonly called the freestyle stroke as most swimmers
choose to use this stroke in freestyle events as it is the fastest.

To execute the front crawl, you lie on your stomach with your body parallel to
the water. Propel yourself forward with alternating arm movements in a sort of
windmill motion that starts by pushing underwater and recovers above water. Your
legs should propel you with a flutter kick, which is performed with pointed feet as
your legs move up and down in alternation. Do not bend your legs at the knee.

• Float on your front with your face in the water, stretching your body as long as
possible.

• Keep your legs long with toes pointed. Kick your legs up and down (alternating)
making your ankles as floppy as possible, using your feet like flippers. Kick your
legs fast and continuously.

• Start with your arms stretched out long in front of your head. Pull one arm under
your body all the way to the thigh. Bring your arm out of the water and sweep it
over the water stretching it ready to enter the water in front of your head. Keep
pulling your arms in a continuous movement so that as one arm enters, the other is
ready to exit at the thigh.

• Turn your head to the side to breathe in. Turn as one arm is stretched in front
and one at the thigh. Try to keep one ear in the water as you turn your head. As
the arm sweeps over the water return your face back into the water and breathe out.

Combat Side Stroke

This is a form of the sidestroke that all US Navy SEALs have to learn.
Efficient and energy-saving, the combat side stroke is a kind of a combination of
breaststroke, freestyle, and, obviously, sidestroke. It reduces the swimmer’s
profile in the water, making them less visible while allowing them to swim with
maximum efficiency–two critical criteria for combat operations that require
swimming on the surface. You will focus on balance, length, and rotation.