Swimming

Backstroke, although it is implied that it's on the back, is actually on the side. The swimmer should be rotating from one side to the other. This makes it easier for the pulling arm to 'grab' water, makes it less stressful on the shoulder joints, and decreases water resistance. However, the head should remain relatively still.

Breast stroke is done on the front. There is no side to side movement, and both sides of the body need to be symmetrical. Failure to remain symmetrical could result in disqualification during a meet.

For most this is the most difficult stroke to learn. However, it is the most impressive. Just like breast stroke it is also symmetrical. The kick is a dolphin kick.

Swimming is one of those sports that almost anyone can do. Playing in the water comes naturally, and with a bit of skill can go a long way in many many years of exercise and enjoyment.

In competitive swimming there are 4 official strokes. These are front crawl or front stroke (often called freestyle or just free), backstroke, breaststroke, and butterfly (or just fly). Races can include any of these strokes, from as little a distance as 25 meters (m), to hundreds of meters.

Life guarding is a professional occupation that involves training of individuals to become trained in water rescues. In order to become a life guard there are several courses one has to take, which train and test individuals on their swimming skills, knowledge on first aid, and the ability to perform effective rescues. In Ontario, Canada, for an individual to become a qualified life guard they must be 16 years of age and have successfully completed the Bronze Medallion course, the Bronze Cross course, and the National Lifeguard Service (NLS) award. In addition, they need to hold a current Standard First Aid & level 'C' CPR certifications. Once these qualifications are obtained, in order for the individual to stay current, they must recertify their first aid, CPR, and NLS qualifications at least every 2 years. If these qualifications have expired then the individual is no longer allowed to guard.

The National Lifeguard Service course is the final course one needs to become a qualified lifeguard. The course is 40 hours in length and is usually held over 2 full weekends. The prerequisites are that you are 16 years of age, have your Bronze Cross, Standard First Aid, and level C-CPR certificates.

Before you start to plan a workout you need to know what it is you want to achieve that day. For example:

• Which stroke will be the focus.
• Will there be any specific aspects of that stroke to work on.
• Will the emphasis be on sprints or endurance.
• Will there be any kicking components.
• Will any starts or turns be practices.
• Will it be an easy or a hard workout.

A swimming drill means taking a small section of the full stroke and practicing it many times over. Sometimes the drill is slightly altered from how the full stroke is performed.

Drills have multiple purposes. They can be used:

• to teach a new swimmer small parts of the stroke, then putting it together one piece at a time. E.g. breaststroke pull, whip kick, then putting them together.
• to correct incorrect biomechanics that perhaps the swimmer has learned incorrectly. E.g. getting the elbow higher during freestyle recovery.
• to strengthen a weak part of a stroke. E.g. pulling harder underwater.
• during warm-up or cool-down.
• to maintain fitness during injury recovery. E.g. using only one arm during an opposite shoulder injury.

This is probably the most popular stroke. It is the one use the most for improving or maintaining fitness, and it is the one that is learn first by most swimmers. For most swimmers free style is their fastest stroke.

Proper starts are vital to a good race. Many races are won or lost based on the start. Many coaches and swimmers neglect to devote enough time to developing efficient starts.

There are 2 types of starting block starts, the Grab and the Track. They are used for freestyle, breaststroke, and butterfly.