1. Front Crawl (Freestyle)

Front crawl, also known as freestyle swimming, is the fastest and most efficient kind of swimming with Lifeguard Training in which a person swims with his body straight and travels forward in the water. Furthermore, it is the most popular form of swimming since every beginner begins with freestyle and progresses to other methods. There are generally few regulations in effect during freestyle competitions. Distances in freestyle races often range from 50 metres to 1500 metres. Regarding the advantages, swimming experts advocate starting with freestyle since it provides full exercise for the body and allows a person to cover a longer distance with less energy expended by employing front crawl strokes.



Body movement

  • The body is in a horizontal position, face down in the water, during freestyle.
  • The head is constantly in a neutral position and only rotates to breathe on either side.
  • To swim ahead in the water, the body rolls from side to side.

Arms movement

  • One arm extends first while the other recovers underwater.
  • Down-sweep is performed by lowering the forearm and raising the elbow. The upper arm is used to move forth and backwards.
  • One arm pulls the water during In-sweep. Up-sweep follows, with another arm pushing against the water.
  • The forearm relaxes when the arms swing forward during recovery.

Legs movement

  • A flutter kick is used in freestyle. It refers to feet that are spread out and move quickly.
  • The flutter kick alternates between two directions. In a steady action, one leg rises while the other descends.

2. Backstroke

Backstroke, also known as Back Crawl, is the polar opposite of Front Crawl (Freestyle). Harry Hebner popularised the backstroke. In the 1990 Olympics in St. Louis, backstroke was recognised as a competitive swimming event. The difficulty of breathing while front crawl swimming was one of the key reasons for its discovery. As a result, Backstroke became its polar opposite, so it's also known as Back Crawl. According to experts, Backstroke helps to improve body posture.

Body movement

  • The corpse has been rotated backwards and is floating horizontally.
  • Following arm motions, the body rolls from one side to the other.
  • While the face is up, the head stays neutral.

Arms movement

  • Water is pushed backwards with outstretched arms.
  • The movement is in the shape of an S.
  • Arms travel from one hip to the other during recuperation.
  • During rehabilitation, the arms are straight.

Legs movement

  • Flutter kick is a swimming technique that is utilised when swimming backstroke.
  • Alternative up-down kicks in vertical directions with pointed feet.

3. Breast stroke

It may come as a shock to you, but what I'm going to tell you is real. Among all the different types of swimming kicks and styles, breaststroke is the most popular. A swimmer's body faces down into the water while his head is up. As a result, breathing is simple. Out of all the swimming strokes, many beginners and casual swimmers prefer breaststroke. Breaststroke is the slowest swimming stroke, according to another fascinating statistic. So, if you're seeking a fun way to swim, opt for breaststroke. According to fitness experts, breaststroke is a cardiovascular workout that strengthens the heart and promotes blood circulation with Online Lifeguard Recertification USA.



Body movement

  • During breaststroke swimming, your body posture changes constantly. When a person begins to swim, it shifts from horizontal to inclined.
  • The torso assumes a 45-degree angle above the water as the body travels forward in the water.
  • Throughout the swimming action, the head is aligned with the body.

Arms movement

  • The arms are stretched forward at first.
  • Arms move outwards with the first pull, then backwards, and finally downwards.
  • Elbows stretch to the level of the shoulder blades.
  • Hands move towards each other under the chest as the arms travel rearward.

Legs movement

  • Frog kick or whip kick is used in breaststroke.
  • Legs are stretched during the arm pull phase.
  • The knees bend and go towards the hips after that.
  • During breaststroke swimming, the feet travel forth and backwards.