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angle ankles arm action arm pull arm stroke arms and legs back crawl back stroke backward balance beat breast stroke breathing butterfly butterfly stroke catch chest coaches competition crawl stroke distance swimmer diver dolphin dolphin kick downward elbow enters the water executed extended eyes feet finish flexed flutter kick foot forearm freestyle gainer glide hand heels held hips hurdle ideal form jump dive knees left arm leg action leg drive lift mechanical advantage mechanics middle distance middle distance race motion move movement muscles One-Half Somersault peak pectoralis major muscle performance phase pool pressed propulsive push race reach recovery relaxed relay relay racing rhythm right arm rotation series of ideal shoulder girdle side slide slightly speed spine sprint crawl sprint race sprinter straight straightened stretched surface take-off technique thighs thrust toes trunk tuck position twist University of Iowa upward vertical entry wall ward wrist yards own style