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achievement ankles arm pull arm stroke arms and legs athletes Backstroke Swimming basic bend body forward body is moving body position Breaststroke Swimming breathing butterfly arm action butterfly stroke Butterfly Swimming clock coaches and swimmers components contribute to propulsion contribution to forward crawl stroke develop power directly backward dolphin kick downbeat downward action early season effective workout efficient enter the water fartlek flier forearms forelegs forward propulsion forward speed FRANK RYAN Freestyle Swimming frog kick goal grab greater hands enter High Jump hips important increase interval training land exercises leg drive Library of Sports mechanical advantage miles per hour momentum moving backward faster moving fast muscles Overdistance paddle performance practice Pulling and kicking race recovery repetition training rest interval rules solid surface Sports Skills sprinters straight streamlined position strength-building swimming books swimming speed training methods turn upbeat upper body upward reaction Viking Library water resistance Weight Training