Stroke & Turn Summary
Potomac Valley Swimming (http://www.pvswim.org/official/stroke_brief.pdf)

Freestyle: Forward start. Head must surface by 15-meter mark. Some part of swimmer must touch wall at turn and finish. No pulling on lane lines, walking or pushing forward off bottom.

Backstroke: Head must surface by 15-meter mark. Shoulders must be past vertical toward back throughout race except at turn. Shoulders may turn past vertical as part of a continuous turning action at the turn only. Continuous single or simultaneous double arm pull may be used to execute turn, any kicking or gliding must be part of the turning action. Swimmer must be past vertical toward back when he/she leaves the wall. Swimmer must remain on back and may not be completely submerged except at touch at finish.

Breaststroke: Forward start. Swimmer permitted one full arm pull (beyond hipline) and one kick while submerged at start and after turns; head must surface by the widest part of the 2nd stroke (before hands turn inward). Arm pulls shall be in same horizontal plane (parallel to water surface). Hands shall be pushed forward from the breast on or under the water (elbows must remain in water except at turn or finish). Stroke cycle consists of one arm pull and one kick in that order; the head must break water surface at least once each cycle. Swimmer’s leg motions must be simultaneous; feet must be turned out in downward propulsive part of kick. No flutter or butterfly kick is allowed. On the turn & finish, a simultaneous two-hand touch is required. On turn, shoulders must be past vertical toward the breast when swimmer leaves wall.

Butterfly: Forward start. Swimmer is allowed one arm pull and as many kicks as desired at start and turn, but head must surface by the 15-meter mark. The first arm pull must bring the swimmer to the surface. Arms must pull and recover simultaneously, with forward arm motions on or over the water surface. Up and down movement of legs and feet must be simultaneous. Breaststroke or flutter kicks are not allowed. At the turns & finish, both hands must touch simultaneously, but do not have to be on the same level. At the turn, shoulders must be past vertical toward the breast when swimmer leaves the wall. IM: Butterfly, back, breaststroke, and free in that order. When changing from one stroke to another, the touch must conform to the finish rules for the stroke just completed.

 

 

Technically Correct Racing

By Coach Cathy Manthey

inside the flags
Turns "Karate chop" - telephone call"
Touch with 2 hands
Snappy flip
A little deeper than freestyle
3-2-1 pulldowns
Finishes Accelerate inside the flags
Stretch for the wall - do not take an extra stroke
Always touch with 2 hands under water

BUTTERFLY

Distance Breathing Pattern Pace
25 yards As few as possible Sprint
50 yards 2 down - 1 up Sprint
100 yards 2 up, 1 down or every other Build 1st 50
Sprint 3rd lap
Last lap takes care of itself
Starts A little deeper than freestyle
Long streamline and dolphin kick hard to surface
Do no breathe the first stroke
Turns "Karate chop" - "Telephone call"
Touch with 2 hands
A little deeper than freestyle
Long streamline and dolphin kick hard to surface
Do not breathe the first stroke
Accelerate inside the flags
Finishes Do not breathe the last five yards of your race
Accelerate and charge the wall
Always touch wall underwater with two hands
Reach for the wall
Do not take an extra stroke on your finish

BACKSTROKE

Distance Breathing Pattern Pace
25 yards As few as possible Sprint
50 yards 2 down - 1 up Sprint
100 yards 2 up, 1 down or every other Build 1st 50
Sprint 3rd lap
Last lap takes care of itself
Starts Hands on gutter
Long streamline 2-4 dolphin kicks then flutter
Strong breakout stroke - 1 arm only
Turns Accelerate inside the flags
Know your stroke count from the flags without looking for wall
Snappy flip
Long streamline 2-4 dolphin kicks then flutter
Strong breakout stroke - I arm only
Finishes Accelerate inside the flags
Know your stroke count
Last stoke-head goes back and kick
Charge the wall
Always touch wall under water
Do not breath the last 5 yards
YES, even in backstroke!

 

REMEMBER
FOCUS ON THE PROCESS AND THE RESULTS WILL COME.

With our final "peak performance" of this season upon us, it is essential that we all focus on being "technically correct." Most other teams and our competitors are in good shape, physically. Winning races comes down to who swims smarter and which athletes swim technically correct. The following reprint is especially appropriate as we approach Peak Performance.

Perfect Practice Makes Perfect
I have always felt that the single most important thing to teach 12 and under swimmers is how to be technically sound in race situations. I want our swimmers to know what to do at each step in their races and to be able to execute these techniques and strategies like clockwork. I do not believe in focusing on the outcome of a race because there are just too many factors that are uncontrollable. What I do believe in is focusing on the process of what you can do to give yourself the best possible performance. Swimming or racing technically correct is my term for describing the ideal way to swim a race. Swimming technically correct is now the number one task in our training plan. All of our age group swimmers need to establish flawless basic racing skills before individual race strategies can be determined. Once a swimmer can consistently demonstrate these basic principles during a race, we can then individualize variations in racing techniques that will continue to enhance the swimmers performance. Every time a swimmer swims a race technically correct, it is like putting money (i.e. experience) in the bank. When peak performance meets come along, these swimmers have the greatest reserves to draw from. These are the swimmers that have trained hard at being technically sound, rehearsed their races correctly several times at meets, and in practice, and with a taper and proper rest they are consistently able to do their personal best times when it really counts. These swimmers are also better prepared to handle the transition from the age group agenda to the senior development program.