Swim 101

The four competitive swimming strokes are freestyle, backstroke, breaststroke and butterfly. The individual medley is the combination of all four strokes in this order: butterfly, backstroke, breaststroke, and freestyle. Each swimming stroke has specific rules designed to ensure that no swimmer gets an unfair competitive advantage over another swimmer.

Freestyle is defined as any means of swimming across the pool, although most people’s fastest manner is what is commonly known as the “crawl.” Any stroke and kick are acceptable however, you may not: (1) walk on the bottom or pull yourself along using the lane lines; and (2) in a 50 Meter race (two pool lengths) you must touch the wall at the 25 meter end before touching the wall at the 50 meter end (This may seem obvious, but sometimes swimmers miss the wall at the turning end of the pool). Click here for stroke rules.

Like freestyle, almost anything goes on the backstroke as long as you stay on your back. Swimmers learning the backstroke may hit the lane lines a few times, but eventually, they learn to guide off the lane lines, use the overhead backstroke flags and the lane line markings to know where they are in the pool, and count strokes from the flags to the wall. Backstroke starts are different from all others because the swimmer is in the water feet planted against the wall, and hanging on to either another swimmer’s legs or the lip on the pool awaiting the starter’s signal. “Legs” must be grabbed below the knee. Persons serving in an official capacity (such as timers or coaches) may not serve as “legs.” If your swimmer is a backstroker, he or she will eventually learn the backstroke flip turn. This is the one exception to staying on your back and can be used only as part of a turn (not a finish) at the pool wall. Click here for stroke rules. Click here for a video that explains the rules.

Breaststroke has two components, the kick and the arm pull. The pull and its recovery must both be under the breast and cannot extend further back than the waist area. The kick is a “frog” kick and the toes must be pointed outward during the propulsive part of the kick. The arm pull and kick must be in an alternating sequence and the elbows must stay below the water except for tagging the wall at the finish. Breaststroke turns and finishes require a simultaneous two-hand touch. Click here for stroke rules. Click here for a video that explains the rules.

A well-executed butterfly (or fly) is the most beautiful exhibition of power you’ll ever see in a swimming pool. Quite frankly, the fly is the hardest stroke for most swimmers to perfect and it requires a fair amount of strength. There are two components of the fly: the arm pull and the kick. The arm pull must be an over the water recovery (arms breaking the surface of the water) with the arms moving simultaneously. The kick is a dolphin style kick with both legs moving simultaneously. Turns and finishes require a simultaneous two-hand touch at the wall. Click here for stroke rules. Click here for a video that explains the rules.