Backstroke

Underwater Past Marker - Practice your starts and turns enough to be familiar with the location of the markers and do not exceed the maximum distance allowed underwater.

2 Strokes on Turn - Do not turn over on your belly too soon before turning. Additionally, your turn, single stroke into the wall, and flipshould be a continuous motion.

You may not be on your belly (prone) as you push off of the wall after your flip turn. Try practicing backstroke at full speed with the flags in order to get your timing correct.

You may need to add a stroke or two to the number of strokes that it takes in practice when you are racing as race conditions may cause you to push beyond your best practice stroke turnover rate.

Turn Over at Finish - Do not turn over onto your belly at the finish of the race. Practice dipping your head back into the water so that you can see the wall while on your back and kicking hard into the wall for a strong finish.

Breaststroke

Breast Kick - Legs must work symmetrically in a whipping motion.

a. Lie on a bench on your belly with your waist down hanging over the edge of the bench. Practice your kick from this position. Be sure to begin the kick by bringing your feet to your hips then simultaneously rotate both ankles outwards and whip your legs around until your feet meet each other at the end of the kick.

b. Practice by Swimming on back with arms in a streamline position and use only your breaststroke kick for propulsion. Practice pulling your legs up to your hips without bringing your knees out of the water and rotating your legs symmetrically and simultaneously for a strong breaststroke kick.

c. Practice letting your stroke pull your feet to your hips for the kick and racing your hands forward to prepare for the next stroke as you kick.

Fly Kick - You may not do a fly (dolphin) kick during breaststroke.

Wrong Stroke or Hands Below Waist on Stroke - Hands must not travel below the waist. Practice tracing an upside down heart(valentine)shape with your hands. Be sure to race the hands forward to close the heart and get a good stretch for max speed.

One Hand Touch - Both hands must touch simultaneously before making a turn or at the finish of the breaststroke. Be sure to practice finishing and turning using a two hand touch so that it will be automatic in the race.

Butterfly

Flutter Kick - The swimmer must not allow their feet to separate andbegin to flutter kick at any point during the swim. If this is a problem, practice holding a dolphin kick practice device between your feet while doing kick board work and while doing butterfly stroke work. Also, simply practice doing butterfly kick in a streamline position accompanied by breaststroke arm motion when you need to breathe.

One Hand Touch - Both hands must touch the wall simultaneously on turns and finishes. Practice this so that it is automatic during race situations.

Incomplete Arm Rotation - Hands should clear the water on each stroke - If you begin a stroke you must finish it with a complete arm rotation. Time your finishes and turns so that you are able to finish any stroke that you begin. If you are too close to the wall to complete a stroke, simply extend your hands and kick powerfully into the wall. Discuss proper stroke motion with your coach.

Freestyle

Did not Touch Wall - You must touch the wall before turning. Practice doing flip turns at race speed and count how many stokes it takes you to be in position for your turn after you cross the “T” painted on the bottom of the pool. At race speed, you may need more strokes than at practice speed due to the increased turnover rate you will likely be racing at.

Your coach is your best source of information on how to avoid disqualification. Practice hard, have fun, and be a good listener.