STROKE OF GENIUS

Karen Pickering shares her pro tips on how to make the most of these four swimming methods

FRONT CRAWL

Good for: Calorie burn Imagine there’s a rope on the surface of the water and you’re using it to pull yourself along: reach your arm out as far as you can, then, to stretch further, rotate your body. Arms should stay close to the body, moving front to back in a straight line; fingers together but relaxed.

And breathe: Inhale every third stroke, alternating the direction you turn your head. Breathe in when your mouth is out of the water and gently exhale when your face is in the water.

BUTTERFLY KICKS Good for: Core strength The movement is from your hips, not your legs. Mimic a hula-hooping action, but up and down rather than in a circular motion. Keep your legs together and you’ll find they follow your hips. It’s easier to learn when on your back, so face up with your arms raised and focus on your legs and hips.

And breathe: If you’re on your back, breathe normally; if not, breathe in on every third stroke.

BREASTSTROKE Good for: Building lower-body power Focus on pulling your feet to your bum, then, with flexed feet, push your legs out wide behind you. With your arms extended just below the surface, press each arm out and around in a small circle, ending with your hands together in front of your chest. And breathe: Inhale as you begin each stroke, bringing your face out of the water. Exhale into the water in time to inhale again as you raise your head for the next stroke.

BACKSTROKE Good for: Toning arms and shoulders It’s the same theory as front crawl – reach out as if you’re pulling on a rope behind your head. Keep your head still and rotate and stretch through your torso to propel yourself, with your shoulder rising out of the water to meet your chin on each stroke.

And breathe: Breathe as normal, just as you would when exercising out of the water.