Swimming the breaststroke and backstroke efficiently depends on specific muscle engagement and stroke technique. Learn about the cardio benefits of lap swimming and the essential rules to avoid disqualification.
Fast and effective underwater swimming can make your swim more beneficial to your health and fitness goals. Swimming in a swimming pool will always require underwater swimming when pushing off the walls and during flip turns. Swimming fast underwater will make the transition into your stroke easier and more efficient.
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The front crawl, or freestyle stroke, is an efficient, popular stroke that swimmers use for racing, fitness and recreation. USA Swimming defines this stroke as "alternate stroking of the arms over the surface of the water surface and an alternating (up-and-down) flutter kick."
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