Swimming freestyle while breathing on both the right and left sides, usually every three strokes. This technique helps balance your stroke and improve overall efficiency.

Focusing on DPS means you’re working on making your stroke more efficient. The fewer strokes you take per length, the higher your DPS, indicating a more efficient stroke.

A flip turn involves performing a somersault at the wall to change direction, typically used in freestyle and backstroke. This is different from an open turn.

An open turn is used to change direction at the wall after touching with two hands, commonly in breaststroke and butterfly. It contrasts with a flip turn.

Streamline is a fundamental body position in swimming, where your body is aligned to produce the least amount of drag in the water, enhancing your speed and efficiency. The streamline position is used at the start of a race and after each turn.

Streamline Position:

Using the streamline position helps reduce resistance and maintain speed off the wall during turns and starts.

SWOLF stands for "Swimming Golf." It is a measure of efficiency, calculated as follows:

SWOLF Score = Lap Split + Stroke Count

Your SWOLF score is the sum of the time it took to swim the lap and the number of strokes used. A lower SWOLF score generally indicates better efficiency, as you are swimming faster with fewer strokes, similar to a lower golf score being better. Keep in mind, SWOLF isn't the only measure of efficiency.

Depending on your technique goals, it may be beneficial to consider time and stroke count separately. SWOLF scores are normalized to a 25-meter pool, allowing you to compare them independently of pool length.

Sculling is a technique where you move your hands in a figure-eight motion to create propulsion. This drill helps improve your feel for the water and the efficiency of your stroke.

The catch is the initial phase of the stroke where the hand grabs the water. A good catch ensures that you pull yourself forward effectively.

The pull is the phase following the catch, where you move your hand and arm backward through the water, propelling yourself forward. This phase is crucial for generating power in your stroke.

The finish is the final phase of the stroke, where you push your hand past your hip to complete the stroke. A strong finish ensures you get the most propulsion out of each stroke.

Body roll refers to the rotation of your body along the longitudinal axis during freestyle and backstroke. Proper body roll helps with breathing and improves stroke efficiency.

In freestyle, maintaining a high elbow during the recovery phase and the underwater pull helps maximize propulsion and reduce drag.

Kicking refers to the leg movements that provide propulsion and balance. There are different kicking techniques for each stroke, such as flutter kick for freestyle and dolphin kick for butterfly.

Used primarily in butterfly, backstroke and freestyle starts and turns, this technique involves performing a dolphin kick while fully submerged. It is a powerful way to gain speed and distance underwater.

A brief pause in the stroke where the swimmer maintains momentum without actively stroking or kicking. Glides are often used off starts and turns to maximize speed gained from the push-off.

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