The Swimming Pool
The length of a long course racing pool is 50 meters. World records may only be set in 50-meter (long course) or 25-meter pools. Most competitive pools typically have a minimum of six to eight lanes, with each lane anywhere from seven to nine feet wide. The racing lane must be at least four feet deep and is frequently deeper. The top pools in the US are six to nine feet deep. The water temperature must be between 78-80 degrees Fahrenheit. The front edge of the starting blocks are 30 inches above the surface of the water.

Freestyle
In the freestyle, the competitor may swim any stroke he/she wishes. The usual stroke used is the Australian Crawl. This stroke is characterized by the alternate overhand motion of the arms and a flutter kick which can be either a six-beat-per stroke or two-beat-per-stroke cycle rhythm. The slower two-beat kick is used in the distance races, while the faster, six-beat kick is usually used in the sprint events and at the very end of the distance races. In USA Swimming competitions, each swimmer's head must surface within 15 meters of the start of the race. This rule was adopted in 1998. The freestyle is swum in 50, 100, 200, 400, 800 and 1500 meter/yard distances.

Backstroke
In the backstroke the swimmer must stay on his/her back, except during the turns. The stroke is an alternating motion of the arms, much like the crawl stroke, but with a flutter kick. Since April of 1991, a swimmer is no longer required to touch the wall with his/her hand before executing the turn maneuver. The key to proper interpretation of the backstroke rule is the phrase "continuous turning action" (i.e., a uniform, unbroken motion with no pauses). In a more technical interpretation, after the shoulder rotates beyond the vertical toward the breast, a continuous simultaneous double arm pull may be used to initiate the turn. There can be no kick, arm pull, or floatation that is independent of the turn. The position of the head is not relevant. In USA Swimming competitions, each swimmer's head must surface within 15 meters of the start of the race. This is a change from the 1988 rule which stated that a swimmer must surface within 10 meters of the start of a race. Backstroke race distances are 50, 100 and 200 meters/yards.

Breaststroke
Perhaps one of the most difficult strokes to master, the breaststroke requires simultaneous movements of the arms on the same horizontal plane. The hands are pushed forward from the breast on or under the surface of the water and brought backward in the propulsive stage of the stroke simultaneously.

The kick is a simultaneous thrust of the legs called a "frog" or "breaststroke" kick. After the start and each turn, a single butterfly kick, which must be followed by a breaststroke kick, is permitted during or at the completion of the first arm pull. Following which, all movements of the legs shall be simultaneous and in the same horizontal plane without alternating movement. Feet must be turned outwards during the propulsive part of the kick. A scissors, flutter or downward butterfly (dolphin) kick is not permitted except as provided herein.

Swimmers must touch the wall with both hands at the same time before executing their turn. Breaststroke race distances are 50, 100 and 200 meters/yards.

Butterfly
The most physically demanding stroke, the butterfly features the simultaneous overhead stroke of the arms combined with the dolphin kick. The dolphin kick features both legs moving up and down together. No flutter kicking is allowed. As in the breaststroke, swimmers must touch the wall with both hands before turning. The butterfly was "born" in the early 1950's as a loophole in the breaststroke rules and in 1956 became an Olympic event. In USA Swimming competitions, each swimmer's head must surface within 15 meters of the start of the race. This rule was passed in 1998. Butterfly races are swum in 50, 100 and 200 meter/yard distances.

Individual Medley or IM (Bu-Bk-Br-Fr)
The individual medley, commonly referred to as the "I.M.," features all four competitive strokes. In the I.M. a swimmer begins with the butterfly, changes to the backstroke after one-fourth of the race, then the breaststroke for another quarter and finally finishes with the freestyle. The "no-touch" backstroke rule comes into play in the individual medley events in that the new turn may be used in the 400-meter or yard I.M. (100 of each stroke) only in the middle of the backstroke leg. The new turn may not be used in the backstroke to breaststroke turn, however, and is therefore not allowed in a Long Course 200-meter/yard individual medley race. The I.M. is swum in 100, 200 and 400 meter/yard distances.

Medley Relay (Bk-Br-Bu-Fr)
In the medley relay, all four strokes are swum by four different swimmers. No swimmer may swim more than one leg of the relay, which is swum in backstroke, breaststroke, butterfly and freestyle order.

Freestyle Relay
In the freestyle relays, four swimmers each swim one fourth of the total distance. As in the medley relay, no individual may swim more than one leg of the relay. There are four freestyle relays - 100, 200, 400 and 800 meters/yards.

Starts and Turns
Many races are lost in poor starts and turns. In the start, the swimmer is called to starting position by the starter who visually checks that all swimmers are in the down positions and still. Then, once the starter is satisfied, the race is started by either a gun or electronic tone. If the starter feels that one of the swimmers has jumped early, the race will be recalled and the offending swimmer disqualified. Quick turns are essential to a good race. In all events the swimmer must touch the wall, but in the freestyle and the backstroke, the swimmer may "somersault" as he or she reaches the wall, touching only with the feet. In the other two competitive strokes, the swimmer must touch the wall with one or both hands before executing the turn.