Freestyle, also known as front crawl, is the most common and efficient swimming stroke, allowing swimmers to cover long distances with minimal effort.

The 'catch' phase is the initial part of the stroke where the swimmer pulls the water backward to generate power and propulsion.

The single-arm drill involves swimming with one arm while keeping the other arm extended forward. This drill helps isolate and strengthen the muscles responsible for body rotation and coordination.

Endurance training in swimming typically involves maintaining a heart rate between 70-80% of the maximum heart rate to improve aerobic capacity and stamina.

Backstroke is a swimming technique where the swimmer lies on their back, keeping their head out of the water, and uses a scissor-like leg kick to propel themselves forward.

A warm-up routine before swimming helps increase muscle flexibility, preparing the body for the strenuous movements and reducing the risk of injuries.

Butterfly is a swimming stroke where the swimmer simultaneously moves both arms forward and backward in a symmetrical motion, accompanied by a powerful dolphin-like leg kick.

A cool-down period of 10-15 minutes after a swimming workout helps the body gradually return to its resting state, reducing muscle soreness and aiding in recovery.

The dolphin kick is a swimming drill where the swimmer moves their legs up and down in a continuous undulating motion, mimicking the movement of a dolphin's tail, to improve leg strength and propulsion.

Interval training in swimming involves alternating periods of high-intensity swimming with rest or low-intensity swimming, primarily aimed at improving speed and anaerobic capacity.

Breaststroke is a swimming stroke where the swimmer pulls both arms forward simultaneously while tucking their legs in and then extending them outward with a frog-like kick.

Strength training sessions in a swimming training program are typically recommended two to three times a week to allow for adequate recovery and muscle adaptation.

The Superman drill involves swimming with both arms extended forward and both legs extended backward, resembling the flying position of Superman, to improve body position, balance, and core strength.

A taper period in a swimming training program involves gradually reducing training volume and intensity to allow the swimmer's body to recover and reduce muscle fatigue before a major competition.

Sidestroke is a swimming technique where the swimmer lies on their side and uses alternating arm movements and a scissor-like leg kick to propel themselves forward.