Body Position

Front Crawl

Arm Recovery

High Elbow Recovery
Hand Enters Forward of Head in Line with Shoulders

Arm Pull

Keeps Elbows High
Accelerates Hand Through the Pull
Executes Bent-arm Pull – S Pattern
Extends Pull Past Hips

Kick

Flutter Kicks From Hips
Toes Pointed
Slight bend in Knees

Body Position

Rolls Body On Long Axis – No Hip Sway
Maintains Horizontal Body Position
Keeps Head Straight

Breathing and Timing

Breaths To the Side If Needed – No Pause
Exhales Under Water
Coordinates Breathing With Alternate Arm Action /

Back Crawl

Arm Recovery

Hands Enter at 11:00 and 1:00
Straight Arm Recovery
Arms Recover Above Water
Alternate Arm Action – In Coordination with Body Roll

Arm Pull

Accelerates Arm/Hand Through Pull
Executes Bent-Arm Pull – Question Mark
Keeps Elbows High
Extends Pull Past Hips

Kick

Flutter Kicks in Continuous Manner
Flutter Kick From Hips
Knees Below Surface
Toes Pointed
Body Position
Rolls Body From Side To Side – Leading with Shoulder
Head is Straight – Neck in Line with Spine
Maintains Near Horizontal Body Position
Breathing and Timing
Breathes in a Relaxes Manner
Coordinates Body Roll with Arm Action /

Elementary Breaststroke

Arm Recovery

Slides Palms Slowly Up Sides of Body
Extends Arms Slowly Out to Sides

Arm Pull

Arms Accelerate Through Power Phase
Presses Hands Toward Feet as Legs Kick

Kick

Legs Recover Symmetrically
Knees Bent and Slightly Wider than Hips
Heels Beneath and Wider then Knees
Dorsi-Flexed Feet
Whip Feet Out and Around to Glide
Legs Accelerate Through Power Phase
Feet Finish Planter-Flexed
Body Position
Horizontal Back Glide Position
Back Hips and Thigh Nearly Straight and Just Below Surface
Breathing and Timing
Symmetrical Arm Pull and Kick
Inhale on Recovery and Exhale on Power Phase
Glides Until Forward Momentum Slows

Breaststroke

Arm RecoveryHands Sweep Together Under Chin
Keep Elbows Forward
Arms Recover Forward to Full Extension
Arm PullArms Accelerate Through Power Phase
Presses Extended Arms/Palms Apart – Slightly Wider Than Shoulders
Bends Elbows and Sweeps the forearms and Hands Downward and Toward Chin
KickLegs Accelerate Through Power Phase
Symmetrical Recovery
Bend Hips and Knees – Pulls Heels To Buttocks
Knees Wider Than Hips – Feet Wider Than Knees
Dorsi-Flexed Feet
Whip Feet Out and Back -> Around to the Glide Position
Finish Toes Plantar Flexed
Body PositionHorizontal Glide Position
Body/Head Remains At Or Near Surface
Breathing and TimingCoordinates Symmetric Arm Pull and Whip Kick
Inhale On Pull -> Exhale on Kick -> Pull and Breath – Kick and Glide
Glides Until Forward Momentum Slows / Sidestroke
Arm RecoveryTrailing Arm Accelerates Through Power Phase
Pull Leading Arm From Above Head To Chin to Meet Recovering Trailing Arm
Extend Arms Into Side-Glide Position – Trailing Arm Pushing Toward Feet
KickKick Accelerates Through Power Phase
Legs Recover By Bending Hips and Knees Slowly
Extend One Leg Forward and One Back then Sissor Together
Body PositionBody and Head Aligned In Side-Glide Position
Breathing and Timing
Recover Trailing Arm and Legs Together – While Leading Arm Pulls
Inhale On Recovery and Exhale On Power Phase

Stroke Mechanics

Candidate:
______
Instructor
______/ Butterfly
Arm RecoveryRelax Arms On Recovery
Extend Arms/Hands in Front of Head on Entry
Arm PullPull in Key-hole Pattern
Accelerate Through Power Phase and Pull Past Hips
KickSymmetrical Kick
Kick Originates from Hips
Knees Lead The Legs During The Down-Beat Power Phase
Toes Pointed
Body PositionMoves in Wave-like Motion On Front
Hips Remain Near Surface
Breathing and TimingCoordinates Two Dolphin Kicks With One Symmetrical Arm Stroke
1st Down Kick = Arms Enter Water
2nd Down Kick = Hands Exit Water
Breath In Any Comfortable Pattern -> As the Arms finish the pull, tilt head up with chin out.
THIS IS NOT AN OFFICAL EVALUATION

Table by Phil Poyton