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angle ankles arm action arm pull arm stroke arms and legs Australian crawl back crawl back stroke backward balance beat body breast stroke breathing butterfly butterfly stroke catch championship chest coaches competition competitors crawl stroke distance swimmer diver downward elbow enters the water executed extended feet finish flexed flutter kick foot forearm freestyle gainer glide hand heels held hips hurdle ideal form jump dive knees lane left arm leg action leg drive lift mechanical advantage mechanics medley middle distance middle distance race motion move movement muscles officials peak performance phase pike pool 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 starting position straight straightened stretched surface take-off technique thighs thrust toes trunk twist University of Iowa upward vertical entry wall yards own style