Backstroke

Hands - Thumb to little finger

Fingertips forward on entry(Directional Momentum)

Elbows – Locked during recovery

Bent 90 degrees during power pulling

Shoulders – Begins the arm recovery

Rotating on the axis (stacking)

Head - In-line with spine

Very still

Chest – At surface level ,sternum in and shoulders

bowed (rounded)

Hips –Inline with shoulders (same plane)

No “sitting”

Hip drive the hand entry

Knees – slight bend on upbeat

below the surface

Feet – Toes pointed

Loose ankles

Breaststroke

Hands – Stop and start in “streamline” position

Pinky’s up on outsweep

Elbows – Locked on outsweep

Above head on “catch”

Shoulders – Press over head on glide

Shrug during insweep to narrow your body moving

forward

Head – Still on the breath

Tucked on the glide

Chest - Press chest into the water during outsweep

to stop “early lift”

moving more forward than up during breath to

recovery

Hips – High point on the glide

Low point on the breath

Knees – Together to start the kick

At “hips width” during initial press back

Feet - Flex on the outsweep

Point on the glide

Freestyle

Hands - Fingers pointed forward during extension

(Directional Momentum)

Fingertips pointed down during catch

Elbows – High through recovery

High through extension and catch

Shoulders – Stacked

Near cheekbone during “Ride the Glide”

Head – Looking more down than forward

One goggle above/ one below during breathing

Chest – Pressing into the water (walking into a stiff

wind

Transfer pressure from armpit to armpit

Hips – Constantly rotating

Creating all most of your power

Knees – Bent on the down beat, straight on the up

Within the width of the body

Feet - Toes pointed

Toes angled inward for more force

Butterfly

Hands - Palms back during recovery

Hands enter at shoulder’s width

“Weightless” Hands

Elbows - Locked during recovery

High during catch and pull phase

Shoulders - Above Head during catch

Head - Early breathing

Head in before hand entry

Chest - Drops between shoulders

Begins body dolphin-ing motion

Hips - igh during hand entry

Lowest point during finish of stroke

Knees - Follows the motion of the hips

Control the amount of bend on the upbeat

Feet - Always on the same plane

Cannot pass each other (Flutter)