Breathing takes place by lifting the head to the font of the stroke or slightly sideways during the arm action. During the arm action keep the chin low to the water surface with the breath taken as the hands approach and move past the hips. Breathing only once every second arm stroke will improve streamlining and increase lung capasity.

Floating on your front, face in the water, stretch your body as long as possible. Undulate your body from head to toes, remembering to: Bend and straighten your knees Keep legs and feet close together -feet just below the water's surface Keep both hands in line with your shoulders as they enter the water Keep your arms straight as you pull them down next to your hips Continue the rotating motion by bringing the arms out of water Take a breath towards the end of the pstroke As you push your arms forward put your face in the water and breathe out

Arms by sides

Hold a streamlined position underwater with a continuous dolphin leg action to maintain speed up to a maximum of fifteen metres within the laws of swimming. Ensure the leg kick drives the body up to the water surface; Maintain speed as the head breaks through the surface and resume full stroke. A slightly deeper dive is required for butterfly. If you dive too flat speed through the water and effort from the poolside or starting block will be lost. Never dive into shallow waters.

Stand firmly on the poolside or starting block with toes rapped around the front edge. Place hands to the side or front of the starting block; Fingers will secure starting position with body weight slightly forwards. Dive out down the pool to full stretch; Pike at the highest point of the dive whilst in the air by droping your head in order to enter the water. The whole body enters through the same point of contact on the water surface as if you were diving through a hoop; Snap out of this position and into a streamlined position on immediate entry into the water in order for the body to follow through the same point of entry. Never dive into shallow waters.

Full Video Tutorial - Coming Soon - The butterfly technique is the most modern of all four swimming strokes. Developed from breaststroke, it has similarities as regards undulation and the dolphin type action that occurs. Undulation will occure when the head and upper body rises and falls in realtion to the kick, pull and breathing pattern. Develop a good streamline position by placing your face in the water before the hands enter at the front of the stroke. The hips are swept up to the water surface as the head and face drops down; At this point the arms are being swept forwards over the top of the water with the help of the second leg kick. There are always two leg kicks to every one arm pull within the full stroke cycle. Develop rhythm and timing rather than pure strength and power.

The body is streamlined and almost horizontal in the water. The back of the head in the water and eyes looking up towards the ceiling and and very slightly forwards. Hold the head perfectly still in a central position. The chest is clear of the water surface with hips held high. Increased upper body rotation will enable more power to be applied throughout the pull. The feet and toes are pointed to the opposite end of the pool creating a small amount of white water splash. Kicking is achieved with knees kept below the water surface. Ensure good streamlining at all times.

The butterfly technique is the most modern of all four swimming strokes. Developed from breaststroke, it has similarities as regards undulation and the dolphin type action that occurs. Undulation will occure when the head and upper body rises and falls in realtion to the kick, pull and breathing pattern. Develop a good streamline position by placing your face in the water before the hands enter at the front of the stroke. The hips are swept up to the water surface as the head and face drops down; At this point the arms are being swept forwards over the top of the water with the help of the second leg kick. There are always two leg kicks to every one arm pull within the full stroke cycle. Develop rhythm and timing rather than pure strength and power.

The hips stay high to the water surface throughout the whole stroke cycle with undulating rhythum as the head and shoulders rise and fall in tune with the pattern of the stroke.