WEBVTT

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- [Instructor] Side stroke, 25 meters.

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The side stroke is a survival stroke

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because you use both arms for buoyancy,

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with each arm creating
a slight propulsion.

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The majority of your body's
propulsion comes from your kick.

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Body position.

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Lie on your side with
your lead, or bottom arm

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extended beyond your head.

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With a slight bend in your elbow

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and in line with your body.

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Your palm is down, and
your hands submerged

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six to eight inches.

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Extend your trail or top arm down

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the length of your body over your thigh.

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Keep your legs straight and together.

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Toes pointed rearward.

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Keep your face out of the water.

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This allows for free-breathing.

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Arm action.

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Pull your lead arm downward,
while flexing at the elbow

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until it is straight from your shoulder.

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Rotate your shoulder and pull
your elbow into your side.

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This should put your lead
hand at shoulder level.

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At the same time, turn
your palm toward your face

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and thrust forward to your
original extended position.

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Draw your right hand upward,

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in front of your chest to shoulder level.

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Rotate your palm towards your feet.

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Then, push it downward
in front of your body

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towards your feet to catch the water.

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Push your trail hand backward
to its original position

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on top of your thigh.

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Your trail hand starts forward

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and meets your lead hand
at shoulder or chest level.

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While pulling the arms
in propulsion phase,

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keep the hands cupped.

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Leg action.

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To perform the scissors kick,

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the top leg always goes forward

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and the bottom leg always goes rearward.

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From the extended position,
draw or recover your feet

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towards your buttocks
until your legs are bent

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at a 45 degree angle at the knees.

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The hips are flexed at a 45
degree angle with the thighs.

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Once the legs have
completed their recovery,

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and while maintaining a 45
degree bend in the knees,

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extend the legs fully into a V shape

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in order to catch the water
for the propulsion phase.

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Once the legs are separated
and extended forward

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and rearward into the V position,

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sweep the legs together
until the feet are together.

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Breathing.

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As long as your face
remains clear of the water,

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it is a free-breathing stroke.

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However, it is recommended that you exhale

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then quickly inhale when the
legs are sweeping back together

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in a scissors kick.

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This is when the body
reaches its highest point

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in the water, thus clearing
the face completely

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from the surface of the water,

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making it the optimum time to breathe.

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Coordination.

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Begin the stroke with a
downward pull of your lead arm.

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At the same time, bring
your trail arm upward

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and draw your knees up to begin the kick.

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Let the thrust of your lead arm,

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the push of your trail arm,
and the kick of your legs

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coincide in other to
finish the glide position.

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Glide through the water

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for approximately one to three seconds

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or until the forward momentum decreases.

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Then, begin your next stroke.