Breaststroke training methodology. Everything you need to know about breaststroke swimming - the history of occurrence, the correct technique

Despite the technical complexity, it is not at all necessary to learn breaststroke from qualified specialists - it is quite possible to do it yourself by performing certain exercises and studying the technique of this style.

The main difference from other styles is that during the breaststroke, the swimmer, making symmetrical movements with his hands, absolutely does not raise them above the surface of the water, as, for example, with a butterfly. Although this makes the breaststroke slower, however, with this type of swimming, the swimmer has the opportunity to see the space in front of him without interference due to the absence of splashes.

An additional advantage is that it is very easy to get into the pace of this style and change the load during the swim, which allows you to save strength and control your breathing.

Proper breaststroke technique

Compared to other strokes, breaststroke uses the least amount of energy when done correctly. This is achieved due to the competent distribution of loads on the muscles - strong and voluminous muscles of the legs are responsible for moving forward, and the arms are only for raising the head above the surface of the water to inhale.

Attempting to perform a full arm stroke is a breaststroke technique mistake, which entails unnecessary fatigue and slowdown.

Let's analyze the technique of breaststroke swimming in parts.

Hand technique for breaststroke swimming

The arm movement during breaststroke can be divided into three stages:

1. Stroke out.
2. Stroke with hands inward - palms should not go back further than the shoulders.
3. Reduction of elbows and brushes.
4. Return to starting position.

Due to the first stage, in which the hands should be immersed a little deeper under the water, but try to keep them parallel to the surface, there is a main driving force. With her hands should be spread apart and stroke with palms outward.

At the next stage, turning the brushes, you should make a stroke inward, while the angle at the elbow is 90 degrees. Then, when the palms are at shoulder level, they are connected near the chest, after stretching the arms to their original position.

For independent learning of hand technique in the breaststroke for beginners and for improving the technique of professional swimmers, such a device as a bowl is used. It has a figure-eight shape and is clamped between the legs, due to which the lower body is kept afloat and the load on the arm muscles is increased. Due to the greater load, coordination of movements improves and the stroke technique is worked out.

For beginners, exercises to develop flexibility of the shoulder joint and push-ups to strengthen the muscles of the arms are also useful.

During the initial training in breaststroke swimming technique, at the beginning they work on the arms, and then learn the movements of the legs.

Foot technique

1. The sock is extended - we tighten the legs by bending the knees.
2. Changing the position of the foot - the toe is pulled towards you.
3. Push when extending the legs at the knees - in the final movement between the feet, approximately 1.5-2 shoulder widths.
4. We pull the sock away from us and bring our legs together - sliding.

At the moment when the stroke is made with your hands, you should tighten your legs to reduce the resistance of the water. The feet need to be spread much wider than the knees, and then a push is made with the legs, during which the third stage of the movement of the arms occurs, and the swimmer stretches for further sliding by inertia before repeating all stages of the movement.

To develop the desired muscle group, exercises such as “frog”, jumping out or squats with a load are used. All of them strengthen and develop the muscles, due to which the push with the legs is more powerful, and the sliding stage lasts longer.

In order to train your legs and hone your technique, use a swim board. Depending on the shape, the degree of load varies: the better the streamlining, the less effort is required.

Pros can swim with the board upright in front of them - this creates maximum resistance.

About training with a board, inhalation is made after 2 or 3 strokes with your feet.

How to breathe during breaststroke

In order to raise the head above the water for inhalation, a support is required, which appears at the moment when the hands make a downward movement. Inhale should be done through the mouth, and exhale evenly through the mouth and nose until the next breath can be taken.

A common problem for beginners is that they can’t take air without water. In order to make it easier, try to continue exhaling at the moment of raising your head above the water, and inhale only at the moment of maximum elevation of your head above the water.

Common Mistakes

An important and traumatic mistake for beginners is to try to keep their head above the surface of the water all the time.. Not only does this make swimming more laborious, but it also poses a risk of damage to the cervical spine due to muscle tension.

Also among the many technical errors are excessive bending of the legs during the push, which should help to get to the surface, and too vigorous movements of the arms and legs. This can also include insufficient or excessive spreading of the arms to the sides during strokes, too much distance between the knees when pulling the legs, excessive immersion of the front or rear limbs.

It is also worth noting that excessive striving when moving the arms forward in the third stage and non-observance of the streamlined shape when pulling up the legs is also considered a mistake.
Very clearly shown exercises for beginners in the video.

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Swimming is a popular and very common sport today. And this is not surprising, since swimming has a very positive effect on human health.

Breaststroke techniques for beginners

breaststroke enjoys great popularity. This style of swimming is very beautiful, in addition, it allows you to move through the water quickly and effortlessly. Many say that this type of swimming has been known for more than 9,000 years. During the excavations, it was often possible to find paintings on which there were images of swimmers performing similar movements.

Already in the 16th century, a publication was published in which this type of swimming was fully described. For the first time this type of swimming was included, it was included in the competition program at the beginning of the 20th century. Since then and until now, this sport has been very popular.

In addition, today this sport is very favorite among swimmers. If we take into account all types of swimming, it is the breaststroke that is the fastest style. But mastering just this style of swimming is much harder than any other.

Breaststroke swimming- the most reliable type of swimming. Let the athlete not so fast, but still be able to swim a long distance without feeling tired.

Why is breaststroke swimming useful?

Thanks to swimming, a person not only strengthens his health, but also becomes more resilient. If we talk about how this style of swimming is useful, then ten years will not be enough. First of all, with the help of this type of swimming, skin respiration improves.

Benefits of the breaststroke style

There are also very good improvements in blood circulation. When a person is engaged in this sport, he learns to breathe correctly, because only with proper breathing can one swim huge distances. Also, with the help of swimming, the human body is very well tempered. Very rarely the water in the pool is warm. Therefore, a person gets used to cold and cold water, thereby hardening his body.

Speaking of useful features swimming style bras, then with the help of this type of swimming you can get rid of excess weight. Many say that it was swimming that helped to lose weight.

Why is it so useful to do brassiere for girls

• If you practice swimming for a long time, then soon your movements, even on land, will become graceful and lighter, more relaxed and graceful.

This swimming technique is very popular, and as a rule it is used precisely in those cases when it is necessary to swim a huge distance.

The technique of swimming braces is very important, how to avoid mistakes

This style of swimming is really something everyone should learn, besides breaststroke swimming training available in every city. The breaststroke technique consists in the fact that the athlete must actively do strokes with his hands and at the same time perform pushes with his legs. If we consider in detail the technique of swimming, then there can be many options for it. But the main thing is to master the simplest and most basic technique. Once you master it well, you can easily learn others.

It is necessary for a person to lie on the water in an almost horizontal position. The arms must be extended forward and the legs back. The face in this style of swimming should be located in the water. To inhale, the athlete needs to raise his head out of the water and gently lower it back into the water.

As for the body, in no case should you bend it. Especially when you inhale and push with your feet. The body should be like one straight line.

If we talk about the mistakes that occur in this type of swimming, then a very common mistake is the use of strong strokes. Each athlete must understand that in this style of swimming, it is the legs that play the big role, with the help of which pushes are carried out.

• Therefore, you do not need to try hard, making strokes with your hands as open as possible. You will only spend power, but you will not get any result. There will also be no result if the kicks are very weak, or if the legs are in the wrong position.

Mistakes that athletes can make in breaststroke swimming

As for the breath, it must be done exactly when you are making a stroke. If you are a beginner, then on the Internet there are many or breaststroke technique video to help you learn this style. There are also many articles on breaststroke for beginners.

Useful tips for correct breaststroke technique

Swimming with a breaststroke must begin with a low speed, and only gradually increase it. Both inhalation and exhalation should be carried out only for one raising of your head. As for inhalation, it must be done as quickly as possible and with the help of the mouth. And you need to exhale slowly, while using: both the nose and the mouth.

, however, it is of great practical importance, as it is extremely convenient when swimming in clothes, towing a drowning person, can be used as a corrective exercise for curvature of the spine, etc. In this article we will talk about the technique of breaststroke swimming, and detailed instructions for learning to swim breaststroke with video, see -.

Breaststroke Rules

The rules state that in the breaststroke method the swimmer lies on his chest and his shoulders are on a line parallel to the surface of the water and perpendicular to the direction of movement. Both hands move simultaneously and symmetrically. The stroke is performed with horizontal spreading of the arms to the sides. At the same time, the arms are spread apart, move back, bend at the elbows and stretch forward along the surface of the water or under water. Leg movements should be simultaneous and symmetrical. At each moment of movement, the feet and knees should be respectively in the same horizontal plane. The legs are bent, spread apart and then brought together.

After the start and turns for the swimmer to reach the surface under water, it is allowed to perform one breaststroke swimming movement with legs and arms. Full submersion of the head under water is not allowed, except for sliding after the start and turning. The quantitative relationship between the movements of the arms and legs is arbitrary.

When turning and at the finish, the swimmer touches the pool wall with both hands at the same time, with the shoulders horizontal.

Brass style history

Until 1935, swimmers used the well-known orthodox breaststroke, in which the arms and legs work symmetrically and the arms do not rise above the water.

There were some variations in arm movements, although most swimmers stroked their arms out to the sides to shoulder line. But some swimmers, such as Ildefonso (Philippines), did a long stroke with their arms through the sides to the hips. Twice at the Olympic Games - in 1928 in Amsterdam and in 1932 in Los Angeles - Ildefonso took third place in the 200 m breaststroke. However, this version of the work of hands did not receive distribution.

Various variants of leg movements in the breaststroke were also used. The theory of the "wedge of water" existed abroad and was widely spread. Foreign and some of our experts believed that a swimmer, grabbing water with his feet, pushes out a “wedge of water” and moves forward himself due to reactive forces.

The Soviet swimmer Osten-Saken offered another explanation: he believed that the breaststroke moves as a result of the water being pushed back by the soles of the feet. Osten Saken achieved high results. In 1939, he swam the 200-meter breaststroke in 2 minutes 49.7 seconds and became one of the five strongest breaststrokers in the world. But this technique of leg movements was effective only for Osten-Sacken, who had thin legs and large flat feet. Other swimmers who have used this technique have not been successful.

The technique of leg movements, which was developed and used by the repeated champion and record holder of the USSR of the twenties A. Mareev, became widespread among Soviet breaststrokers. He used the sweeping movement of closing legs, which perform a simultaneous stroke, leaning on the water with the inside of the foot and lower leg. This effective leg movement, which became a characteristic feature of Soviet breaststrokes, was one of the important reasons for the sports success of subsequent generations of our breaststroke swimmers - A. Meshkov, V. Minashkin, L. Kolesnikov, and others.

From 1935 to 1952, under pressure from US sports organizations, in swimming competitions, along with breaststroke, it was allowed to use, in which the legs work like in a breaststroke, and the arms work like in a dolphin now, that is, they simultaneously row from front to back, and at the end of the stroke, they rush forward over the water. This gave a significant advantage to swimmers who used the butterfly method throughout the entire distance or part of it (this was also allowed). The remarkable Soviet swimmers S. Boychenko, L. Meshkov, who improved the butterfly method and achieved results that far exceeded the official world records: 100 meters - 1.05.1 (L. Meshkov), 200 meters - 2.29.8 (S. Boychenko). These records were approved only as all-Union, not world records, since our sports organizations at that time were not part of FINA.

In 1952, the breaststroke and butterfly style, as different, independent, were separated, the records using the butterfly were canceled.

However, something remained from the butterfly, namely, a long stroke with the hands down and back to the hips. This stroke began to be used by many swimmers, and breaststroke records began to improve rapidly again. Since, with this type of breaststroke, the swimmer dived headlong into the water at the end of the stroke, this option was called the “diving breaststroke”. Most of the swimmers using this version of the breaststroke covered part of the distances from the start and after the turn, breaststroke diving under the water surface of 10-15-20 meters or more. In this way, they avoided the inhibitory effect of wave formation, and, despite the forced breath holding, they reached a higher speed.

In 1956, the FINA congress banned this type of breaststroke, and swimmers returned to the so-called "orthodox" breaststroke. The refined rules exclude the possibility of any deviations from the breaststroke technique.

In the initial position when swimming breaststroke, the body of the swimmer lies horizontally on the surface of the water, the face is turned forward in the direction of the swimmer (some swimmers immerse their face in the water). Hands, touching thumbs, freely extended near the surface of the water, palms down; the legs are extended (Fig. 30, a).

They begin to move their hands. They turn their palms outward and, bending at the wrist joint, produce a stroke to the sides to the shoulder axis. The stroke is performed symmetrically to the sides with arms slightly bent at the elbows. The palms are folded in the shape of a spoon for better support. The head is raised so that the mouth is above the surface of the water. During the stroke, a breath is taken through the mouth. The stroke speed gradually increases. The swimmer, using the support on the water, pulls his body forward (Fig. 30, b).

Having finished the stroke, the hands again turn palms down, fingertips forward. The elbows go down and the arms begin to stretch forward, gradually connecting in front of the face at a depth of 5-10 cm from the surface of the water (Fig. 30, c). At the same time, the legs, freely bending at the knee and hip joints, are pulled up to the body, the knees are spread apart and down shoulder-width apart, the feet also diverge and occupy a position approximately above the knees.

By this time, the breath ends (Fig. 30, c). Legs, in order to reduce resistance, pull up more slowly than they stroke. Then the arms are stretched forward without tension. At this time, the toes of the legs turn to the sides, the knees slightly approach each other, and the soles of the legs are further apart.

Relying on the inner surface of the lower leg and foot on the water, the legs with an accelerating, symmetrical, exciting movement gently and at the same time quickly unbend at the hip and knee joints, scoop up water with the inner surface of the lower leg and foot and close (Fig. 30, d, e). The arms are extended forward before the raking movement of the legs ends. Simultaneously with the stretching of the arms, exhalation into the water begins (through the mouth). The arms and legs are extended.

The swimmer slides forward (see Fig. 30, a). Exhalation ends. As soon as the speed of advance begins to decrease, the swimmer begins the next stroke with his hands, and the cycle of movements is repeated.

However, not all swimmers adhere to this most common option. Some of them take a breath before the start of the stroke with their hands and during the stroke they immerse their face in the water. This gives a favorable horizontal position to the body at the time of the stroke and increases the efficiency of the arm stroke.

But, on the other hand, inhalation before the start of the stroke, when the arms are stretched forward and the body slides at maximum speed, has a negative effect on the speed of sliding, since the head, rising to inhale, causes harmful vibrations of the body. If the head is lifted to inhale at the end of the stroke while the hands are actively resting on the water, then the movement of the head will not cause these oscillations to such an extent.

Which option is better can be determined in each individual case using a stopwatch when swimming the same distance with different options.

Observations show that early inhalation can be successfully used by swimmers with good buoyancy, lying high on the water, with a long neck.

Hand technique development

Professional swimmers influenced not only the technique of breaststroke leg movements, but also the technique of arm movements and breathing techniques. Abroad, in previous years, the work of the legs was considered the source of the main driving force in breaststroke swimming. The work of the hands was not given much importance. Leonid Meshkov was the first swimmer who fully used the work of his hands to increase the speed of swimming - a strong stroke with his hands noticeably moved him forward. After Meshkov, many other swimmers began to actively work with their hands and achieved good results. As the 17th Olympic Games in Rome showed, now most swimmers all over the world use this technique to improve their swimming speed to this day.

The style of swimming known as breaststroke originated over 9,000 years ago. Throughout the history of its existence, it has periodically changed depending on what swimmers put in the first place in technology. Now this style is considered the slowest of all existing ones.

The main thing that distinguishes breaststroke swimming from crawl swimming and any other style is the maximum concentration on movements in the horizontal plane. The swimmer's body is almost always parallel to the surface of the water, as if sliding under the water surface. Arms and legs also move in a horizontal plane.

The name of the style comes from the French verb brasser, which translates as "mix". Its relationship with the specific movements of the arms and legs of the swimmer, who, as it were, mixes the water, is obvious. Despite such a strange origin, the technique of this style does not tolerate randomness. To understand how to swim breaststroke, you need to understand many nuances.

Preparation: exercises for beginners

For the development of breaststroke swimming, the correctness of strokes with legs and arms, the athlete's flexibility, synchronism and overall coordination of all his actions are of great importance. Deal with the basics will help special exercises for breaststroke on land, aimed at working out the movements of the limbs.

It is powerful footwork that matters most for breaststroke effectiveness. It is the focus of most breaststrokes. For many of them, the contribution to the kicks is about 80% of the total energy expenditure. Coaches are advised to start mastering the breaststroke swimming style precisely with teaching the legs the right actions. The main exercises are performed on land.

Leg swings on the bench

They perfectly develop the correct motor skills of leg movements. The exercise is performed in a lying position on a bench. To help the swimmer, you will need a partner who will coordinate his actions and help with stretching.

The swimmer lies face down on the bench. The partner takes him by the feet, slowly brings them to the hips, and then spreads the shins in different directions. The swimmer's knees remain pressed together. It is very important!

The range of motion is also important. You don't need to make sudden movements. The ligaments of a beginner breaststroke should gradually stretch and get used to such actions. After repeated repetitions of this exercise, leg strokes in the water are performed easily and naturally.

Putting feet behind chair legs

The exercise is very simple; can be performed even in the office. The breaststroke sits on an ordinary chair with a back. The back is straight, the knees are brought together. You can hold on to the seat.

At the expense of "one", the legs rise from the floor and straighten as much as possible. Socks need to be stretched, muscles must be tightened. At the expense of “two”, the shins are bred in different directions (we control that the knees do not “scatter”!) And wind up behind the legs of the chair. The toes are pulled up. The exercise also imitates leg strokes while swimming breaststroke in the water.

Standing leg kicks

This exercise helps the beginner breaststroke master strokes with their legs and get used to the correct position of the body. To perform it, you need to go up to the wall, turn to face it and snuggle loosely. The torso and legs should be extended in one line.

Without changing the position of the body, the swimmer bends one leg at the knee and takes the lower leg to the side, again imitating strokes with the legs during the breaststroke. Then the same action must be performed with the other leg. It is important to constantly control the position of your body.

Flexibility exercise

Performed in a sitting position on a hard floor. The athlete needs to kneel, spread his heels to the sides as far apart as possible and try to sit in the space formed between them. The knees are connected.

With a good stretch, the buttocks are completely lowered to the floor, and the knee and hip joints do not experience tangible tension. Beginner swimmers do not need to do this exercise abruptly and forcefully.

The pain should be soft, pulling and necessarily tolerable. The tendons should stretch slowly and gradually. Surely it will take more than one week until you manage to do the stretching exercise perfectly.

Practicing strokes with hands

Despite the fact that the dominant role in breaststroke is given to the legs, the arms should not be forgotten either. The correct technique for teaching breaststroke swimming in this case also includes performing exercises on land. Hand movements are practiced while standing.

The athlete slightly tilts the body and stretches straight, brought together hands forward. At the beginning of the stroke, they are parallel to each other. The backs of the palms of the left and right hands face each other. At the expense of "one", the arms are spread apart. At the expense of "two" - bend smoothly at the elbows (elbows should not fall).

In this position, the swimmer, as it were, pushes off the water with open palms, thereby moving his body forward. Then there is a sharp final phase: the hands "dive" under the body and begin to approach each other at the level of the diaphragm. Not having time to touch, they are thrown forward sharply, thus completing the full stroke cycle.

All these exercises need to be worked out well even outside the pool, then mastering the breaststroke in the water will go much easier.

Breaststroke technique for beginners

Hand movements conditionally pass through 3 phases:

• preliminary: the swimmer throws the hands far forward, and then spreads them to the sides with the palms outward;
• the main (most energetic): the elbows are spread apart, the swimmer pushes his palms away from the water, after which he brings them under the diaphragm;
• final: hands are brought together under the chest and thrown forward again to go to the second stroke.

Simultaneously with these movements, repulsion occurs with the legs. To understand how to swim breaststroke correctly, you should learn such key points as synchronization, body position and, of course, the correct breathing technique.

How to breathe correctly

One of the main mistakes of beginner breaststrokers It consists in tilting the head up and back when inhaling. This cannot be done! The head should be in line with the spine. During the stroke - the main phase - the body of the swimmer, as it were, is pushed out of the water. It is at this moment that the breath is taken.

You need to inhale through your mouth. Exhalation is performed simultaneously through the nose and mouth after the head is completely immersed in water. You need to exhale calmly and smoothly while the body glides under the surface of the water. Beginners who have not learned to breathe correctly often keep their heads above the water all the time.

This is both wrong and hard on the spine.

For this reason, before mastering the breaststroke technique, you should practice proper breathing. This can be done while standing. The exercise is very simple: inhale, squat and slowly exhale into the water. Having worked out this basic skill, it will be much easier to coordinate your actions while swimming.

body position

The fact that all movements in the breaststroke occur in the horizontal plane has already been said above. How can this be done? The main position of the breaststroke is at stretch parallel to the water surface. His body is just below the water level, his head is down. In this position, it is easy to slide, and it is one of the important phases of this style of swimming.

The full cycle of movements is inhalation-exhalation, 1 stroke with the hands and 1 push with the legs. Then the athlete makes a slide under water and enters a new cycle. Leg kicks are a kind of “motor” that pushes the body to the finish line. Hand strokes set the rhythm of movements and determine the pace of breathing.

What to do with the legs

The movement of the legs in breaststroke also goes through 3 phases:

• pull-ups: the breaststroke bends and spreads his knees, unfolds his feet and begins preparing for the push;
• actually repulsion: the legs make an energetic overlap, straighten sharply, and the body is carried forward;
• gliding: legs are straight, the swimmer simply glides under the water while exhaling.

For those who want to learn how to learn to swim breaststroke, it is important to understand that all the nuances described above are just pieces of the puzzle. They need to be folded into a big picture called "General coordination of movements." If the strokes of the arms/legs and the inhalations/exhalations are synchronous, the breaststroke's body moves smoothly and continuously forward.

How to coordinate all movements

When swimming with a breaststroke, the fluctuations in the athlete's speed are maximum. So, when entering the stroke, the speed is very low, and during its execution it is high. The legs move in a similar way: bending the legs and sliding is the minimum speed, repulsion is the maximum.

So that these fluctuations in speed do not lead to body swaying, the movements of the arms and legs within the cycle must be clearly coordinated with each other. Synchronicity is achieved as follows:

1. When the hands complete the stroke and go under the chest, they bend and are brought to the buttocks of the leg.
2. While the arms are practically brought together under the diaphragm, the legs are preparing for the push.
3. Hands are thrown forward - legs are repelled from the water.
4. A long sliding begins in a state of almost complete relaxation. The body moves by inertia. The lungs are slowly released from the air (exhalation).

How to avoid mistakes

Inexperienced breaststrokers usually make typical beginner mistakes. One of them concerns the position of the hands. The palms during the stroke should resemble oars, so you can’t spread your fingers. Palms interact with the water flow at an angle of 30 degrees. Water needs to be raked in, as it were (hence the name - "stroke").

The second beginner mistake relates to the position of the knees. During the slide, they should be brought together (not tightly pressed, but located as close to each other as possible). This position provides the body with optimal streamlining, and movements - beauty and grace.

And also the breaststroke swimming style does not involve sharp vertical head movements. The body should rise out of the water in a straight line, like a torpedo. Tilting the head back early to inhale or tucking the chin in to enter the water increases the resistance of the water. This results in a speed drop. And the athlete gets tired quickly.

Another mistake is made by novice breaststrokers in the process of performing the so-called dolphin. This wave-like movement of the body occurs after kicking. You need to make a wave only with your body! Legs are practically not involved in this process. Dolphin kicking is prohibited by the rules. For this, they can even deprive points or even remove them from the competition.

Now you know what mistakes beginners make, what exercises you should start learning with, and what are the main features of breaststroke swimming.

It is difficult to immediately understand how to swim breaststroke. This is a complex style that requires smooth movements and verified technique. But still, you can learn to swim breaststroke.

How to breathe when swimming breaststroke

Air must be inhaled through the mouth and done in the shortest possible time. Exhalation occurs simultaneously through the nose and mouth, it is done during a cycle of movements under water. Then there is a second breath.

How to learn to swim breaststroke

Technique: a person lies on his chest, and his limbs perform movements parallel to the plane of the water surface. Sounds much easier than it really is. In reality, not everyone will be able to immediately swim breaststroke. The swimmer must take into account a number of rules for the movement of arms and legs, breathing.

Breaststroke technique for beginners

Unlike other types, in the breaststroke, the hands are not carried out of the water. Because this style is slower than others, but has a number of advantages.

body position

The swimming technique, although different from others, cannot be called complicated. It won't take long for the average swimmer to master. Initially, the body is fully extended, and then it participates in the movement of the limbs.
The direction angle is constantly changing during one cycle. The body assumes the most horizontal position when sliding following a kick. At the moment of entry, the maximum angle of attack is observed, sometimes reaching 15-17 degrees.
During most of the cycle of movements, the head does not leave the longitudinal axis of the body. The neck is not tense, the swimmer look forward and down.
When the legs are ready to push, the head is brought to the surface of the water for inspiration. Then she completely repeats the movement of the spine to facilitate the path in the water. At the end of the phase, the body straightens and the face sinks.

Hand movement

Before the start of swimming, a pace is set that directly affects breathing and general synchronism of movements.
Hands move according to a certain cycle, conditionally divided into 3 phases: