Swimming Techniques & Rules

SWIMMING RULES** &  BASIC TECHNIQUE OVERVIEW

**Anything designated with a “**”
indicates a rule, and if violated during competition the swimmer will be Disqualified (DQed)

Freestyle

  • **May not rest on lane lines or side during competition.
  • **May not touch the bottom of the pool during the race.
  • Arms recover above the water
  • Flutter kick near the surface
  • Body rotation from shoulders and hips
  • Breathing to the side
  • Head does not move much except for breathing, and remains on surface of water, eyes looking down
  • and ahead
  • Older and more experienced swimmers might be seen doing a dolphin kick during streamlines off the
  • walls and turns.

Backstroke

  • **Must stay on back throughout competition, including finishes and following roll turn.
  • **May not touch the bottom of the pool during the race.
  • **May not rest on the lane lines or side during competition.
  • Arms recover above the water
  • Flutter kick near the surface
  • Body rotation from shoulders and hips
  • Head position at ear level looking up to allow hips to be near the surface
  • Older and more experienced swimmers might be seen doing a dolphin kick during streamlines off the
  • walls and turns.

Breaststroke

  • **Arms must move in a circular simultaneous fashion together along the same horizontal plane during
  • the stroke.
  • **Arms may not come down to the waist during the pull phase of the stroke.
  • **Legs/Feet must move in a circular fashion, staying on the same horizontal plane together throughout the kick.
  • **At no time is the swimmer allowed to flutter kick, scissor kick or dolphin kick during this stroke.
  • **Must touch the wall for turns and finishes with two hands at the same time.
  • **Swimmer is allowed one underwater pull and kick off the start and turn. Once these are completed, the swimmer may not take another stroke until his/her head breaks the surface of the water.
  • **May not rest on lane lines or side during competition.
  • **May not touch the bottom of the pool during the race.
  • **Some part of the head must break the surface of the water during each stroke cycle.

Butterfly

  • **Arms must come over the surface of the water simultaneously and move backward simultaneously
    under water.
  • **Legs must stay together throughout the dolphin kick, up and down in a vertical plane. Flutter kicks
    and breaststroke kicks are not allowed.
  • **Must touch the wall for turns and finishes with two hands at the same time.
  • **May not rest on lane lines or side during competition.
  • **May not touch the bottom of the pool during the race.
  • Swimmer will left head forward or turn it to the side for a breath of air.
  • There are two kicks per arm pull, one at entry and one at exit.

Starts

  • Goal is for all swimmers to start from the starting blocks by the end of the season.
  • Younger, less experienced swimmers will be allowed to start from the side of the pool until they are comfortable going off the blocks.
  • Swimmer will assume the start position upon the command “Take Your Mark”.
  • Hips up, head down, feet either in track start position or both feet forward at the front of the block.
  • Head stays down during the dive.
  • Streamline once they enter the water and start the appropriate kick or underwater pull depending on stroke.
  • **Backstroke start in the water, toes below the surface of the water.
  • 10 & Under swimmers will start their backstroke events out of the water from the blocks, 11 & older athletes will start from in the water by doing a backstroke start.
  • **Swimmer must come down when starter says “Take Your Marks” and they must hold that position until they hear the starting signal.

Turns

Turns are done by 11 & up in competition, but all age groups will be exposed to turns throughout the season no
matter what age group they are. Our goal is that all swimmers will work toward legal turns no matter what their
age group.

Freestyle Flip Turns

  • Chin tucks into chest
  • Hands/arms go from hips up to face
  • Feet/legs may do a bit of a dolphin kick as they come over the top.
  • Feet plant on the wall with toes up to sky
  • Push and rotate in a streamline position and kick.

Backstroke Roll Turn

  • Swimmers will be taught to count their strokes into the wall from the backstroke flags.
  • **During the last half stroke into the wall the swimmer is allowed to rollover onto their stomach.
  • From there the turn replicates the flip turn until they push off the wall.
  • **All swimmers must push off the wall on their backs.

Breaststroke Turn

  • **Two hands touch the wall at the same time.
  • Shoulders stay down on the surface.
  • Knees come into chest and feet get planted on the wall.
  • Swimmer pushes off on side and rotates onto stomach in a streamline position.
  • **Swimmer is allowed one pull with hands coming down to thighs, and one breaststroke kick with hands recovering forward under the body.
  • **Swimmer’s head must break the surface of the water prior to beginning their stroke.

Butterfly Turn

  • **Two hands touch the wall at the same time.
  • Shoulders stay down on the surface.
  • Knees come into chest and feet get planted on the wall.
  • Swimmer pushes off on side and rotates onto stomach in a streamline position while dolphin kicking.
  • Arm stroke may begin close to the surface so that the hands/arms are able to recover over the top of the water.

Finishes

  • **Butterfly and Breaststroke touches must be two hands at the same time.
  • **Backstroke touches swimmer must be on their backs not past vertical if they are rotating onto their sides
  • Freestyle reach and roll onto side. Head down no breath ideally flags to wall or final two cycles for younger swimmers.
  • Butterfly swimmers should have head down the final two strokes into the wall, no breathing!