Dobson Dolphins Swim Team: Swim Instruction

Butterfly

* Start-- Forward - Facing the race course

* Stroke-- Shoulders must be at or past the vertical towards the breast

• One or more leg kicks but first arm pull must bring swimmer to the surface o Head must surface by 15m mark and swimmer must remain on surface until turn o From beginning of first arm pull, the body must be kept on the breast o Both arms must move forward over the water and pulled back simultaneously

• Kick o Up and down movements must be simultaneous o Feet need not be on same level
• No alternate movements, scissors or breaststroke kicks

* Turn -- Body on breast, two hand, simultaneous touch at, above, or below surface o Following touch, turn in any manner desired o Shoulders must be at or past vertical towards breast when the swimmer leaves the wall

* Finish-- Body on breast, two hand, simultaneous touch at, above, or below surface

Backstroke

* Start--

• In water facing starting end o Hands on pool wall, gutter or starting grips
• No holding of ankles or use of backstroke starting block
• Feet, including toes, below the water surface (no skimmers)

* Stroke--

• May not move feet to gutter or curl toes over after start
• Push off wall on back and remain there for duration of race
• Some part of body must break surface throughout except for start and following turns for up to 15m (head)

* Turn--

• Some part of body must touch wall
• Sholders may turn past vertical if followed by continous signle arm or continous simulatneous double arm pull used to execute the turn
• Once off the back, any kicking or arm pull must be part of the continous turning action
• Must return to back by the time the swimmer leaves the wall

* Finish-- 

• Must touch the wall on the back

• The body may be submerged at the wall

Breaststroke

* Start-- Forward

* Stroke--

• From the beginning of the first arm stroke, body on the breast
• Arms move simultaneously in same horizontal plane with no alternating movement o Hands pushed forward from breast on, under, or over the water (elbows under except for final stroke before turn, during turn, and final stroke before finsh)
• Hands brought back on or under surface o Hands cannot extend beyod hipline except for stroke at start and each turn
• Cycle is arm stroke and leg kick, in that order o Part of head must break surface during each stroke cycle
• Exception is after start and after each turn when there may be one complete pull to legs and one leg kick while completely submerged + Head must break surface before hands turn inward at widest part of the second stroke
• Kick o Vertical and lateral movements are simultaneous o Feet pointed outward during propulsive part of kick
• Feet may break surface but no scissors, flutter, or downward butterfly kicks

* Turn--

• Two hand, simultaneous touch at, above, or below surface
• Head may be submerged provided it broke surface during last complete or incomplete stroke cycle preceding touch
• Following touch, turn in any manner desired
• Shoulders must be at or past vertical towards breast when the swimmer leaves the wall

* Finish--

• Two hand, simultaneous touch at, above, or below surface
• Head may be submereged provided it broke surface during last complete to incomplete stroke cycle preceding touch

Freestyle

* Start-- Forward

* Stroke--

• Any style, except in medley relays or individual medley, where this means any stroke other than butterfly, breaststroke or backstroke
• Some part of body must break surface throughout except for start and following turns for up to 15m (head)

* Turn-- Must touch wall to complete length

* Finish-- Any part of the body must touch the wall

Individual Medley

* All four strokes swum in the following order:

1. 1/4 butterfly
2. 1/4 backstroke
3. 1/4 breaststroke
4. 1/4 freestyle

* Start--Forward

* Stroke--Stroke for each quarter performed per relevant stroke rules

* Turn-- Intermediate

• Conform to turn rules for relevant stroke

Change of Stroke / Transition

• Conform to finish rules for stroke being completed

• Fly to Back - Body on breast, two hand simultaneous touch, turn in any manner desired with shoulders at or past vertical towards back when the swimmer leaves wall 
• Back to Breast - Touch while on back, turn in any manner desired, shoulders at or past vertical towards breast when the swimmer leaves the wall, take breaststroke form prior to first arm pull
• Breast to Free - Body on breast, two hand simultaneous touch, turn in any manner desired

* Finish

• Any part of the body must touch the wall

Here are some simple, exciting ways to being mentally tougher than your competition that is often overlooked:

1. Power of Belief- creating a solid belief in oneself is critical. Here’s one theory I use: “I make mistakes quickly and often, Adjust faster, and Improve faster than my competition because of it!”In the end, I win, because I wasn’t afraid to make mistakes early on.

2. Create a Compelling Vision- Setting goals that make you excited makes the season a whole lot more fun, and you end up getting a lot more out of yourself.

3. Emotions of Power- Teach yourself how to enjoy the game, competition, and playing. A key way of doing it is learning how to manage your emotions: a. Self talk- speak positive and powerful words to yourself and your teammates b. Self Image- Only visualize yourself being successful, and see yourself adjusting to current challenges c. Physiology- Walk tall, smile, breathe, and project confidence.

4. Risk- Make mistakes and “Go For it!” If a skill is challenging, keep at it even if you feel silly at first. No one will laugh at you when you beat them!

5. Prepare, Prepare, Prepare- The key to winning consistently is to realize that the hard work has to be done, months and weeks before the big tournaments.

Athletes who hit the weights extensively, get private coaching, and get in great shape in the off season, will pass up their competition! Put these few ideas to use, and notice how quickly you start gaining more and more confidence in what you do! Good Luck!