One way to remember the sidestroke is by comparing it to apple picking. Your first arm will stretch above your head and pick an apple, then your hands will meet in front of your chest. The first arm hands the apple to the second arm (the side of the body that is on top and partly out of the water). The second arm will reach out to toss the apple behind you as the first arm reaches above your head for another apple.
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This stroke evolved from the sidestroke and is named after the English swimmer John Trudgen. You swim mostly on your side, alternating lifting each arm out of the water and over your head. It uses a scissor kick that only comes in every other stroke. When your left arm is over your head, you spread your legs apart to prepare to kick, and then as the arm comes down you straighten your legs and snap them together for the scissor kick. This stroke is particularly unique because your head remains above the water for the entirety.
This stroke is performed with your stomach facing down. Your arms move simultaneously beneath the surface of the water in a half circular movement in front of your body. Your legs perform the whip kick at the same time. The whip kick is executed by bringing your legs from straight behind you close to your body by bending both at your knees and at your hips. Your legs then move outward and off to the side before extending and coming back together. This swimming technique is often compared to a frog’s movement.
To execute the front crawl, you lie on your stomach with your body parallel to the water. Propel yourself forward with alternating arm movements in a sort of windmill motion that starts by pushing underwater and recovers above water. Your legs should propel you with a flutter kick, which is performed with pointed feet as your legs move up and down in alternation. Do not bend your legs at the knee.
This is a variation from the typical backstroke you see. It uses a reversed breaststroke kick while your arms move in sync beneath the water. It’s called “elementary” because of its simple technique that’s easy to pick up, and is often one of the first swim strokes taught to new swimmers for this reason.
This stroke is often taught to children using fun nicknames for the parts of the movement. Bring your hands to your armpits like a monkey, spread your arms like an airplane, then push them down to your sides like a soldier.
To perform the backstroke, while floating on your back, alternate your arms with a windmill-like motion to propel yourself backwards. Like the front crawl, your arms should start the circular motion by pushing underwater and recovering above water. Your legs should engage in a flutter kick. Your face should be above the surface as you look straight up.
To perform the butterfly stroke, start horizontal with your stomach facing the bottom of the pool. Bring your arms simultaneously over your head and push them into the water to propel you forward and bring them up out of the water again to repeat. As you move your arms into the water, you will push your head and shoulders above the surface of the water.
This is a form of the sidestroke that all US Navy SEALs have to learn. Efficient and energy-saving, the combat side stroke is a kind of a combination of breaststroke, freestyle, and, obviously, sidestroke. It reduces the swimmer’s profile in the water, making them less visible while allowing them to swim with maximum efficiency–two critical criteria for combat operations that require swimming on the surface. You will focus on balance, length, and rotation.
Everyone likes a bargain, and lap swimming is a good deal when it comes to exercise. Swimming is a remarkably effective workout because it combines three important types of exercise in one: aerobics, stretching, and strengthening. “Simply keeping yourself afloat activates the core muscles in your back and abdomen. And you have to move all of your muscles to swim."
Lap swimming also
improves endurance and cardiovascular health
helps lower blood pressure
helps you control your weight
boosts your balance
reduces fall risk
helps sharpen thinking
helps reduce stress.
The Instinctive Drowning Response—so named by Francesco A. Pia, Ph.D., is what people do to avoid actual or perceived suffocation in the water. And it does not look like most people expect.
There is very little splashing, no waving, and no yelling or calls for help of any kind. Here's what it looks like:
Research shows that swimming regularly may have several health benefits.
Swimming can improve your memory, cognitive function, mood, and strengthen your immune system. It can also help to mend damage from stress and create new neural connections in the brain.
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