Swimming 101
The four competitive swimming strokes are freestyle, backstroke, breaststroke and butterfly. The
combination of all four strokes is called individual medley.
In freestyle events, the competitor may swim any stroke. The stroke most commonly used is sometimes
called the crawl, which is characterized by the alternate stroking of the arms over the surface of the water
and an alternating (up-and-down) flutter kick.
Backstroke consists of an alternating motion of the arms with a flutter kick while on the back. On turns,
swimmers may rotate to the stomach and perform a flip turn and some part of the swimmer must touch
the wall. The swimmer must finish on the back.
The breaststroke requires simultaneous movements of the arms on the same horizontal plane. The hands
are pressed out from in front of the breast in a heart shaped pattern and recovered under or on the surface
of the water. The kick is a simultaneous somewhat circular motion similar to the action of a frog. On turns
and at the finish, the swimmer must touch the wall with both hands simultaneously at, above or below the
water surface. A flip turn is not performed.
Some consider the butterfly to be the most beautiful of the strokes. It features a simultaneous recovery of
the arms over the water combined with an undulating dolphin kick. In the kick, the swimmer must keep
both legs together and may not flutter, scissors or use the breaststroke kick. Both hands must touch the
wall simultaneously on the turns and the finish. A flip turn is not performed.
The individual medley, commonly referred to as the I.M., features all four strokes. In the IM, the swimmer
begins with the butterfly, then changes after one-fourth of the race to backstroke, then breaststroke and
finally freestyle.
Competition
RULES
The technical rules of swimming are designed to provide fair and equitable conditions of competition and
to promote uniformity in the sport. Each swimming stroke has specific rules designed to ensure that no
swimmer gets an unfair competitive advantage over another swimmer.
COURSE
Competition pools may be short course (25 yards or 25 meters), or long course (50 meters). The
international standard (as used in the Olympics) is 50 meters. World records are accomplished in 25 and 50
meter pools. USA Swimming maintains records for 25 yard, 25 meter and 50 meter pools.
COMPETING
Participants compete in different age groups and meets depending on their achievement level and how old
they are on the first day of the meet. Traditionally recognized age groups are 10 and under, 11-12, 13-14,
15-16, 17-18. Many local meets feature 8 and under, single age groups, or senior events. Some meets will
have an “open” category, which means that any USA registered swimmer can participate regardless of age.
Team practice groups are usually determined by age and/or ability.
OFFICIALS
Officials are present at all competitions to enforce the technical rules of swimming so the competition is fair
and equitable. Officials attend clinics, pass a written test and work meets before being certified. All parents
are encouraged to get involved with some form of officiating. The technical rules of swimming are
designed to provide fair and equitable conditions of competition and to promote uniformity in the sport.
Each swimming stroke has specific rules designed to ensure that no swimmer gets an unfair competitive
advantage over another swimmer.
Trained officials observe the swimmers during each event to ensure compliance with these technical rules.
If a swimmer commits an infraction of the rules that is observed by an official, a disqualification (DQ) will
result. This means that the swimmer will not receive an official time and will not be eligible for an award in
that event. A disqualification may result from actions such as not getting to the starting blocks on time,
false starting, and performing strokes in an illegal manner, or unsportsmanlike conduct.
DQs are also a result of technical rules violations. They include but are not limited to:
• Freestyle: Walking on the bottom, pulling on the lane rope, not touching the wall on a turn, or not
completing the distance.
• Backstroke: Pulling or kicking into the wall once a swimmer has turned passed the vertical onto the
breast. Turning onto the breast before touching the wall with the hand at the finish of the race.
• Breaststroke: An illegal kick such as flutter (freestyle), dolphin (butterfly), or scissors (side stroke);
not on the breast; alternating movements of the arms; taking two arm strokes or two leg kicks
while the head is under water; touching with only one hand at the turns or finish.
• Butterfly: Alternating movements of the arms or legs; pushing the arms forward under instead of
over the water surface (underwater recovery); a breaststroke style of kick; touching with only one
hand at the turns or finish.
For specific language on any technical rules consult the USA Swimming Rules and Regulations book.
Violations of the rules are reported to the Referee. The rules require that every reasonable effort be made
to notify the swimmer or his coach of the reason for the disqualification. If your child is disqualified in an
event, be supportive rather than critical. For beginning swimmers, a disqualification should be treated as a
learning experience, not as a punishment. A disqualification alerts the swimmer and coach to what portions
of the swimmer's stroke need to be corrected. They should be considered in the same light as an incorrect
answer in schoolwork- they point out areas that need further practice. Disqualifications are necessary to
keep the competition fair and equitable for all competitors. A supportive attitude on the part of the official,
coach, and parent can make a positive situation out of the disqualification.
MOTIVATIONAL TIME STANDARDS OR “CUTS”
Each year, USA Swimming establishes time standards, or "Cuts" for each of its major meets, from BB or age
group meets through Olympic Trials; swimmers are always striving to make their next cut. The time
standards go from B, BB, A, AA, AAA, AAAA. USA Swimming has recommended that the “A” time standard
be used for most State Championship meets, but it is up to each individual LSC to determine the correct
time standard that will get the ideal number of swimmers in each age group and event. Some of the higher
level meets like Zone Championships of Sectionals, will require a swimmer to have attained at least an
“AAA” time. Time standards can be found at www.isiswim.org or it is usually in the front of the swim meet
programs.
Swimming Equipment
Below is a list of common equipment used by competitive swimmers. Not all equipment is required for
every swimmer, and the club does provide certain items for practice. Please look at the group descriptions
for what each coach has recommended for equipment needs. You can always talk to the coach directly if
you have any questions or concerns.
Necessary Equipment
• Goggles: Swimmers use goggles to protect their eyes from the chlorine as well as to gain a clear
view of their surroundings in the pool. There are a variety of colors and styles depending on the
preference of the swimmer. Goggles range from $6.50 – $29.99.
Caps: Caps are designed to keep the hair out of swimmers’ faces and goggles straps into place. Caps
range from $3.99 - $19.99.
• Women’s Practice Suit: Practice suits are used during workouts. They are created with a stronger
material for durability. Some may create extra drag to make the workout more challenging.
Women’s practice suits range from $33.00 - $76.00.
• Men’s Practice Suit: Practice suits are used during workouts. They are created with a stronger
material for durability. Some may create extra drag to make the workout more challenging. Men’s
practice suits range from $22.00 - $47.00.
We do have some equipment available for sale. Please ask your coach regarding any team discount on
equipment.
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Common Equipment:
• Mesh Bag: A mesh bag is used by swimmers to hold their training equipment. Mesh bags range
from $6.00 - $18.00.
• Kickboard: A kickboard is a floating device used by swimmers during practice to enhance their
kicking skills. Kickboards range from $6.95 - $24.99.
• Fins: Fins are a device that fit on a swimmers feet to increase kicking speed during practice. Fins
range from $22.95 – $45.95.
• Paddles: Paddles are a plastic device placed on a swimmers hands during practice. The paddles are
used to add resistance to the pulling phase of the stroke. There are a variety of paddles available,
depending on the stroke you are swimming and the purpose of the pulling drill. Paddles range from
$7.95 - $21.00.
• Pull Buoys: Pull-Buoys are a device used by swimmers during a practice to enhance body position
during pull sets when the swimmers are not kicking. Pull buoys range from $6.95 – $11.99.
Competition Swim Suits
• Women’s Competition Suit: Competition suits are used during meets. There are a number of brands
and styles, depending on a swimmers preference. Women’s competition suits range from $84.00 –
$450.00.
• Men’s Competition Suit: Competition suits are used during meets. There are a number of brands
and styles, depending on a swimmers preference. Women’s competition suits range from $33.00 $450.00.
EXPECTATIONS FOR INDOOR SWIM MEETS
What to bring to an indoor meet:
Your swimmer needs:
• Team swim cap
• Team or competition suit
• 2-4 towels per swimmer
• Extra goggles
• Drinks- water or energy drinks (also available at the concession area)
• Snacks – energy foods, fruits, veggies, sandwiches, etc.
• Parka or warm clothes to wear on pool deck
• Footwear (sheepskin lined boots, sandals, flip flops)
• Some swimmers like to bring sleeping bags or blankets to lay out on deck
• Games, books, cards, iPods, etc.
Parents also bring
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Chairs (if no bleachers are available for seating)
Money for heat sheets, concessions or other vendors
Pens/Highlighters/Markers
Camera
At most meets, the hosting team will run a concession stand with reasonable prices. There is typically a
swim gear vendor selling goggles, caps, suits, etc.
Listed below are some very in-depth guidelines geared to help you through your first couple of swim meets.
It may seem a little overwhelming, but we tried to be as specific and as detailed as we possibly could. If you
have any questions, please ask your coach.
Preparing for the Meet
1. The day before the meet it is important that your swimmer eat well. This means a well balance
meal high in protein. It is proven that higher levels of protein consumed the day before competition
provides an athlete with more sustained energy during competition than a meal high in
carbohydrates.
2. The day of the meet, your swimmer should eat a well-balanced, protein heavy meal at least one to
two hours prior to warm ups. Eating in this fashion will ensure that your swimmer’s body has had
the chance to metabolize his/her meal into the energy needed to perform his/her best at the meet.
Eating a meal between warm ups and their first event will not provide the same benefits.
What to expect at a meet:
Arrive on time or early for warm-up!
Your swimmer should be on deck and ready to swim at the posted warm-up time. Meet warm-up and start
times are stated on the meet form. Coaches will also instruct swimmers as to the time they should arrive at
the meet for warm-up. For most morning sessions, the warm-ups start at 7:00 am and the meet starts at
8:00 am. Afternoon session (typically for the older swimmers) warm-ups start after the morning session is
completed, usually around 12:00. This can vary depending on the meet. Coaches should have a tentative
time line and will let afternoon swimmers know when to arrive for warm ups.
Note: Most team families sit together at the away swim meets. This is a great way to get to know the other
families and swimmers. It also builds great camaraderie for parents and swimmers. Swimmers also enjoy
cheering for each other.
Check in:
Some meets are positive check-in. Typically, signs are posted directing swimmers where to check in. At the
check in table, the swimmer confirms the events they are entered to swim. Often, younger swimmers like
to have their event numbers, heat and lane written on their hand with a sharpie marker to help keep track
of their events for the day.
Report to the coach:
Our coaches are often rotated at meets. If your regular coach is not present, report to the team coach
attending the meet. You will warm-up with your teammates. Coaches will get the swimmers warmed up
before the start of the meet.
Posting of Events:
Swimmers need to watch for the posting of their events so they know what lane and heat they are
swimming. The races are normally posted on a wall on the pool deck and are called “Heat Sheets”. They are
separated into girls and boys postings and by age group and event. Swimmers are responsible for knowing
what heat and lane they are swimming. The coach will give them a final pep talk. It is the swimmer’s
responsibility to be behind the blocks in time for their race. Heat Sheets are available for spectators at each
meet for a small fee.
After the Race:
The swimmer reports back to the coach. The coach will briefly discuss the swimmer’s performance during
the race. Generally, the coach follows these guidelines when discussing swims: Positive comments or
praise, suggestions for improvement, positive comments.
During the Meet:
Swimmers should have fun. They also need to be aware of the order of Events so they do not miss their
race. The scoreboard will display the current event and the swimmer’s times. Watch the scoreboard and
the heat sheet to know when your race is coming up. Cheer for your team mates.
What You Can Do:
Things you, as a parent, can do after each swim: 1. Tell your swimmer how great they did! The coaching
staff will be sure to discuss stroke technique with him. You need to tell him how proud you are. 2. Take
them back to the team area and relax. 3. This is another good time to check out the bathrooms, get a drink
or something light to eat.
Home Meets:
Parents are expected to volunteer to help with home meets. There are a variety of tasks and you will still
be able to watch your swimmer. A sign-up will be posted that explains the task. Parents will sign up for
time slots for these tasks. Everyone pitching in a little bit helps the whole team.
Away Meets:
Some away meets are local (QC area) and the parents take the swimmers in their own vehicles. Other
meets are out of town. The team will usually reserve a block of rooms at a local hotel, or you can stay
wherever you want. Families can travel on their own or in groups to the venue and hotel. A “Travel Meet”
is when the team may rent a travel bus to take swimmers and parents to the meet.
In a Nut Shell:
Competitive age group swimming isn’t always easy. But with the right attitude it can always be fun and
fulfilling for everyone. A few guidelines to achieve this are what we call:
The Do and Do Not’s for Swim Parents:
Do For Yourself:
• Get vicarious pleasure from your children's participation, but do not become overly ego-involved.
• Try to enjoy yourself at competitions. Your unhappiness can cause your child to feel guilty.
• Is relaxed, calm, positive, and energized when watching your child compete. Your attitude influences
how your child feels and performs.
• Have a life of your own outside of your child's sports participation.
Do with Others:
• Make friends with other parents at events. Socializing can make the event more fun for you.
• Volunteer as much as you can. Youth sports depend upon the time and energy of involved parents.
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Police your own ranks: Work with other parents to ensure that all parents behave appropriately at
practices and competitions.
Do with Coaches:
• Leave the coaching to the coaches.
• Give them any support they need to help them do their jobs better.
• Communicate with them about your child. You can learn about your child from each other.
• Inform them of relevant issues at home that might affect your child at practice.
• Inquire about the progress of your children. You have a right to know.
• Make the coaches your allies.
Do for your Children:
• Provide guidance for your children, but do not force or pressure them.
• Assist them in setting realistic goals for participation.
• Emphasize fun, skill development and other benefits of sports participation, e.g., cooperation,
competition, self-discipline, commitment.
• Show interest in their participation: help them get to practice, attend competitions, and ask questions.
• Provide a healthy perspective to help children understand success and failure.
• Emphasize and reward effort rather than results.
• Intervene if your child's behavior is unacceptable during practice or competitions.
• Understand that your child may need a break from sports occasionally.
• Give your child some space when needed. Part of sports participation involves them figuring things out
for themselves.
• Keep a sense of humor. If you are having fun and laughing, so will your child
• Provide regular encouragement.
• Be a healthy role model for your child by being positive and relaxed at competitions and by having
balance in your life.
• GIVE THEM UNCONDITIONAL LOVE: SHOW THEM YOU LOVE THEM WHETHER THEY WIN OR LOSE!!!
Do Not for Yourself:
Base your self-esteem and ego on the success of your child's sports participation.
Care too much about how your child performs.
Lose perspective about the importance of your child's sports participation.
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Do Not with Other Parents:
• Make enemies of other parents.
• Talk about others in the sports community. Talk to them. It is more constructive.
Do Not with Coaches:
• Interfere with their coaching during practice or competitions.
• Work at cross purposes with them. Make sure you agree philosophically and practically on why your
child is playing sports and what he or she may get out of sports.
• Second guess coaching decisions with other swim parents or your child. If you have a question or
concern, contact the coach directly.
Do Not with Your Children:
• Expect your children to get anything more from their sports than a good time, physical fitness, mastery
and love of a lifetime sport and transferable life skills.
• Ignore your child's behavior when it is inappropriate in practice or competitions.
• Make your child feel guilty for the time, energy and money you are spending and the sacrifices you are
making.
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Think of your child's sports participation as an investment for which you expect a return.
Compare your child's progress with that of other children.
Badger, harass, use sarcasm, threaten or use fear to motivate your child. It only demeans them.
Expect anything more from your child other than their best effort.
Feel that you need to motivate your child. This is the child's and coach's responsibility.
Show negative emotions while you are watching your child at a competition.
Expect your child to talk with you when they are upset. Give them some time.
Base your self-esteem on the success of your child's sport participation.
EVER DO ANYTHING THAT WILL CAUSE THEM TO THINK LESS OF THEMSELVES OR OF YOU!
You can help your child become a strong competitor by...
• Emphasizing and rewarding effort rather than outcome.
• Understanding that your child may need a break from sports occasionally.
• Encouraging and guiding your child, not forcing or pressuring them to compete.
• Emphasizing the importance of learning and transferring life skills such as hard work, self-discipline,
teamwork, and commitment.
• Emphasizing the importance of having fun, learning new skills, and developing skills.
• Showing interest in their participation in sports, asking questions.
• Giving your child some space when needed. Allow children to figure things out for themselves.
• Keeping a sense of humor. If you are having fun, so will your child.
• Giving unconditional love and support to your child, regardless of the outcome of the day's
competition.
• Enjoying yourself at competitions. Make friends with other parents, socialize, and have fun.
• Looking relaxed, calm, and positive when watching your child compete.
• Realizing that your attitude and behaviors influences your child's performance.
• Having a balanced life of your own outside sports.