General Exercise Assessment and prescription
FOR SWIM COACHES
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Welcome to General Exercise Assessment and Prescription for Swim Coaches.
This web page provides information regarding the crossover between assessing and prescribing exercise in areas such as mobility, cardiorespiratory health, muscular strength and endurance, and body composition of swimmers, and the USA Swimming Core Coaching Certification content. The USA Swimming Core Coaching Certification covers various aspects of swim coaching, including training techniques, athlete development, and the basic principles of physical conditioning. While not all of the information provided is directly included in the previously mentioned certification content, it is largely applicable to coaches working with swimmers of all ages and abilities.
This page is not affiliated with USA Swimming. In addition, outside sources were utilized and will be linked within the individual chapter tabs. AI was utilized in the generation of this content.
About me
My name is JJ Calhoun. I am an Exercise Science student at Michigan Technological University who is inspired by studying the adaptability of the human body and exploring mechanisms for optimizing physical performance.
My passions include combining my drive for swimming and weight lifting with my love for teaching into one as a youth swim coach and water safety instructor. Through my work I strive to promote enthusiasm and a growing love for the sport while also implementing a science based approach to enhancing strength and technique.
COMPETITION STROKE BREAKDOWN
Swimming is a versatile and highly effective full-body workout, offering cardiovascular benefits, strength development, and skillful coordination. The four main competitive swimming strokes—freestyle, backstroke, breaststroke, and butterfly—each have unique techniques and demands, making swimming a multifaceted sport suitable for various fitness and performance goals. These strokes differ in body positioning, arm and leg movements, breathing patterns, and tempo, offering distinct challenges and opportunities for mastery. Whether you're swimming for fitness, competition, or skill development, understanding the basics of each stroke is essential for efficient performance in the water.
THE FREESTYLE
The freestyle is the fastest and most commonly used stroke in swimming. It involves alternating arm movements and flutter kicks while keeping the body streamlined and the head turning to the side for breathing. This stroke prioritizes speed and efficiency.
THE BACKSTROKE
Swum on the back, this stroke features alternating arm movements and the flutter kick. It requires a strong sense of balance and consistent body rotation, with the face kept above the water for easier breathing.
THE BREASTSTROKE
Breaststroke is a slower, more deliberate stroke involving simultaneous circular arm movements and frog-like leg kicks. The head rises above the water during each stroke cycle, making it ideal for swimmers prioritizing visibility and ease of breathing.
THE BUTTERFLY
The butterfly is the most demanding stroke, characterized by simultaneous overhead arm movements and a powerful dolphin kick. It requires excellent timing, strength, and coordination to maintain efficiency and rhythm.
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