MODULE 2: DRYLAND SWIMMING WORK-OUT FOR FITNESS AND

WELLNESS

UNIT 1: The Four Swimming Strokes

Learning Outcomes

Having successfully completed this unit you will be able to:

 describe the techniques, position and procedures in performing the four

swimming strokes;
 demonstrate swimming styles and strokes on dry land;
 identify dryland swimming workout to improve the swimming strokes for
swimmers and/or fitness for both swimmers and non-swimmers; and
 create a swimming workout plan that can help develop swimming skill and
fitness.

Introduction

This unit presents two important elements of swimming: the four swimming strokes and basic water
rescue and response skills. The swimming strokes which include freestyle, backstroke, breaststroke, and
butterfly are described to point out techniques and principles in the execution of each stroke. Emphasis is
given to identifying and performing dryland work-out drills for fitness for both swimmers and non-swimmers.

Module1 has provided you with an understanding of basic

movements that you need to master before learning how to swim.
The work-out activity has likewise given you the chance to utilize
the basic movements for fitness purposes. We look forward to
applying all these principles in the future in the actual swimming
venue. In the meantime, we will brace ourselves with a clear and
comprehensive understanding of how these exciting activities are
done correctly in the water through discussions and dryland
activities.
To prepare you in the next section of this module, let us consider analyzing the different swimming
strokes to explain how foundation skills are essential in learning swimming strokes.

Note:

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 Open the video entitled “ Swimming Strokes” saved on your memory stick. For OBL
students, the same materials will be posted in the google classroom by your FIT instructor.

Whether you are a proficient or a starter swimmer and you're looking to improve your swimming
skills, one of the best ways to develop your swimming technique is by focusing on how to propel your body
through the water with little wasted effort. Moving smoothly and efficiently through the water is the goal of
swimming for recreation, fitness, or competition. This chapter focuses on describing and demonstrating the
four basic swimming strokes—freestyle, backstroke, breaststroke, and butterfly—and offers instructions for
refining your technique in the different swimming strokes despite non-aquatic experience.

A video demonstration of the four swimming strokes is provided to guide you in learning the
movement.

Note:

Open the file entitled Swimming Strokes Demonstration on Procedures and Movements saved
on your memory stick. For OBL students, the same materials will be posted in the google classroom by
your FIT instructor.

Four Swimming strokes

1. Freestyle- Also known as the front crawl, this is the classic

swimming posture. Lie on your stomach and flutter your legs
while alternating the arms in a windmill motion. You propel
yourself forward with a moderate speed in a specific direction.
The freestyle is a significant competitive and exercise stroke and
allows you to swim longer distances without exhaustion.

Procedure:
A. Body position
1. Move into a face-down, streamlined position.
2. Look toward the bottom of the pool or slightly forward
with the neck flat and the waterline at the middle of the
top of the head.
3. Rotate around the midline of the body throughout the stroke.

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 B. Legs
1. Push off in a streamlined position on the front and start flutter kicking.

C. Arms
For each arm stroke:
1. Slide the fingers of one hand into the water first with the
palm pitched slightly outward.
2. Allow the hand to smoothly enter the water, keeping the
elbow higher than the rest of the arm. The elbow enters the
water last.
3. Extend the arm forward in front of the shoulder.
4. Bend the elbow so that the palm and forearm face toward
the feet and press backward.
5. Allow the elbow and hand to move naturally, just outside
the shoulder, as the arm travels backward.

6. Continue pressing the palm and forearm directly backward.

The hand follows a straight path backward that traces the
side of the body.
7. Keep the elbow slightly wider than the hand so that the
elbow remains bent and the palm and forearm face back.
8. Keep the palm facing back as long as possible and then
move upward as the arm extends.
9. Accelerate the hand through the end of the stroke until the
arm reaches full extension.
10. Lift the elbow so that it is the first part of the arm to exit
the water.
11. While lifting the elbow, keep the arm relaxed with the
forearm hanging down.

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 12. Swing the arm around the side in a relaxed motion, keeping the hand wider than the elbow.
13. As the hand passes the shoulder, let it lead the rest of the arm until it enters the water.
D. Breathing and timing
1. Start turning the head toward the recovery arm (the arm that
is out of the water) as it exits the water.
2. Look to the side, keeping the head aligned with the neck and
the waterline at the top of the head. One ear stays in the
water.
3. Inhale when the body roll is at its maximum, and the
recovery elbow is high.
4. After inhaling, return the face to the water in a quick motion
before the recovery arm re-enters the water.
5. Exhale slowly underwater through the mouth and nose
between breaths.

2. Backstroke

Lie on your back and flutter your legs, up and down, while
your arms execute alternative movements. It is very similar to the
freestyle, but you swim on your back and propel yourself backward.
Swimming on your back means easier to prove, and it's great for
long-distance swimming. Many doctors recommend this technique for those who have back problems or
develop stronger back muscles, as it works their lower back muscles; it even improves your posture and
tightens your core

Procedure:
A. Body position
1. Move into a horizontal, streamlined position on the
back, arms at the sides.
2. Keep the head submerged to the ears with the face
out of the water.

B. Legs
1. Start with the legs together and extend with the toes
pointed during the glide.

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 2. From this position, recover the legs by bending and slightly
separating the knees, then dropping.
3. The heels downward to a point under and outside the knees.
The knees are spread hip-width or slightly wider.
4. Keep the thighs in line with the hips—the hips should stay
near the surface. Do not drop the hips when dropping the
heels.
5. Rotate the knees inward slightly while the ankles flex and
the feet turn outward.
6. Finish by pressing the feet backward with a slightly
rounded motion, ending with the legs in the glide position.
As the feet press backward, they move into a pointed
position.

C. Arms
1. Keep the arms and hands just below the surface
throughout the stroke.
2. From the glide position, recover the arms by bending the
elbows so the hands (palms facing down or toward the
body) slide along the sides to near the armpits.
3. Point the fingers outward from the shoulders so that the
palms face back toward the feet.
4. Leading with the fingers, extend the arms out to the sides
until the hands are no further forward than the top of the
head.
5. Without pausing, simultaneously press the palms and the
insides of both arms in a broad sweeping motion back toward the feet, keeping the arms straight.
6. End this motion with the arms and hands in the glide position.

D. Breathing
and timing

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 1. Breathe during each arm stroke. Inhale as the arms recover, and exhale as the arms press backward.
2. Start the arm recovery just ahead of the legs.
3. Finish the leg thrust at the same time as the arms.
4. Glide with the body streamlined after the combined propulsion.

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 3. Breaststroke

This basic stroke is excellent for beginners making it one of the most popular styles. The legs and
arms perform the same motion making it much simpler to learn; however, the breaststroke is the slowest and
less efficient of all the four styles.

Float with your stomach facing down, and then move your arms in a half-circle motion in front of the body.
Bend your legs, then kick back with good timing, and you will propel yourself up and forward. This is a great
workout; it is recommended for those who swim for exercise.

A. Body position

1. Move into a face-down, horizontal, streamlined position.

2. Extend the arms to the front with the palms face-down and below the surface.

3. Keep the back straight.

B.

Legs

1. Recover by bringing the heels toward the buttocks as much as possible without upsetting body
position and allowing the knees to drop toward the bottom of the pool.
2. As the legs recover, gradually separate the knees and heels until the knees are about hip-width apart
and the feet are outside the knees. Keep the heels just under the surface.
3. At the end of the recovery, flex the ankles and rotate the feet so that the toes point outward.

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 4. With a continuous pushing action, forcefully press the feet and knees backward until the legs are
extended (toes pointed) and the feet and ankles touch, and then hold the legs in a straight line.

C. Arms

1. Turn the palms outward about 45 degrees to the surface of the water while in a glide position.
2. Slightly bend the arms and press the palms outward until the hands are spread wider than the shoulders.
3. Bend the elbows and sweep the hands downward and inward.
4. Allow the hands to pass under the elbows with the forearms in a nearly vertical position.

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 5. Sweep the hands inward and upward until the hands are
in front of the chest. The MPPhands should be pitched
slightly upward and almost touching each other.
6. Push forward with the elbows so that the hands start
moving forward with the palms angled slightly upward.
7. Continue to extend the arms forward while rotating the
wrists until the palms are facing down and below the
surface at full extension in the glide position.

D. Breathing and timing

1.
From the glide position, start the power phase
with the arms.
2. As the arms and hands start to pull
backward, the head and upper body lift
naturally for a breath.
3. Take a breath and start to bend the legs to
prepare for the kick near the end of the

power phase.
4. Without pause, start to recover the arms and drive forward into the water with the upper body.
5. Start the kick's power phase by pressing backward with the feet as soon as the arms reach full
extension, just before the head lowers into position between the arms. The upper body and arms will
be in the glide position just before the kick ends.
6. Exhale in a slow, steady manner, mostly through the mouth, in the glide position until just before the
next breath

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 4. Butterfly

An excellent workout and common competitive

stroke–possibly because it tests a mature swimmer–the
butterfly is performed by bringing your arms up above your
head, then pushing them down into the water to propel
yourself forward. The butterfly is also known for the unique
style; the technique uses a wave-like body undulation to
propel yourself through the water as the stroke requires the
legs to move as one it works at the legs. Your legs perform a
dolphin kick, in which they stay together and kick
simultaneously in a bobbing fashion.

A. Body position
1. Face-down, streamlined position.

B. Legs
1. Begin the kick in the upper abdominals, hips, and
thighs in a continuous movement with the legs
together.
2. Bend the knees to start the downbeat, then extend
the legs in a whip-like motion.
3. Straighten the legs on the upbeat until the
heels just break the surface.
4. The hips rise above and return just below the
surface.

C. Arms
1. Start with the arms extended in front of the
shoulders.
2. Simultaneously bend the elbows so that the palms
and forearms start facing the feet. Keep the elbows
high with the hands directly below and fingertips
pointing down and slightly outward.

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 3. Continue pressing backward toward the feet with the palms and forearms. The hands move from the
wide position at the end of the catch to a point at the waist that is just inside the width of the body.
4. Extend the arms toward the feet, which causes the
arms to come closer to the body.
5. Accelerate the arms and continue pressing the
hands back past the hips.
6. Recover by swinging the arms out of the water and
wide to the sides with little or no bend in the
elbows, making sure to lead this motion with the
hands.
7. Move the arms just above the surface to enter the
water in front of the shoulders. Keep the wrists
relaxed and the thumbs down.
8. The hands enter the water with the thumbs facing
down and the elbows remaining slightly flexed in
front of or slightly outside of the shoulders.
9. After the entry, extend the elbows to prepare for the
next arm stroke.

D. Breathing and timing

1. During the arm

recovery, bend the knees to prepare for the first kick.
2. As the hands enter the water, press forward and down
with the chin and the chest and extend the legs for the
first kick's downbeat. The upper body angles slightly
downward at this point and appears to bend or "pivot"
at the waist. ("As the chest goes down, the hips go
up.")
3. Let the upper body rise
toward the surface while
bending the knees to
prepare for the second
kick.
4. Complete the second kick's downbeat at the finish of pull and just before
the hands exiting the water.
5. Exhale fully during the underwater pull as the body is rising up.
6. Inhale just as the arms exit the water.

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 7. Thrust the chin forward (not upward) just as the face clears the water.

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 Swimming Strokes Benefits Advantages Disadvantages
Freestyle, favored by long-distance swimmers, The fastest and also most efficient
is considered the most efficient stroke. swimming stroke. One of the difficulties of the front
crawl stroke is that the face is in
Freestyle takes you farther than other strokes it allows you to cover long the water most of the time, and to
without expending more energy. distances while wasting the least breathe, you need to turn your
Freestyle amount of energy. head sideways at the right time of
It works the muscles in your arms, legs, core, the arm recovery.
and back.

For every 30 minutes of swimming Backstroke swims on the back;

breaststroke, you will burn approximately 200 hence breathing issues are avoided It can be challenging for novice
calories. once the swimmer has good swimmers to find balance on the
balance. back, and then breathing becomes
This swimming style is a perfect option for an issue as the nose is up and
working your chest muscles, hamstrings, thigh It is also more efficient than water can quickly enter the nose.
muscles, core muscles, arm muscles, and a great breaststroke and can be swum for
cardio workout. long distances.

Backstroke It is also often advised as a remedy

Breaststroke is the slowest swimming stroke, against back problems.
which may be a con for people who prefer
speed and can be done for more extended
periods, serving as an endurance workout.

Swimming backstroke will burn approximately The head can always stay above It’s slower and less efficient than
250 calories in 30 minutes. water at a fundamental level, the other strokes.
which gives excellent visibility
Backstroke can help improve your posture since while swimming and avoids The position of your head is one
Breaststroke your muscles need to keep your back straight in breathing issues. small downside of backstroke to
the water and help improve your hip flexibility. Both arms and both legs execute consider. Some people feel
the same motion synchronously, slightly nervous not seeing where
It will also work your arm, leg, and core making this swimming stroke one they are going in the water since
muscles. of the easier ones to learn. their line of sight is directed
upwards, rather than in front of
you.

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 The butterfly burns the most calories of any The butterfly's advantage is that it The butterfly stroke is quickly
swimming stroke, approximately 450 calories is also speedy, faster than tiring as it requires a lot of
for every 30 minutes of swimming. breaststroke and backstroke but strength and requires both an
slower than front crawl. excellent wave-like body
This stroke is an excellent option for combining undulation and perfect timing for
core and upper body training. It is also a stroke that is a lot of the arm recovery to occur.
Butterfly You also work your arm, chest, and upper back fun because of its unique dolphin-
muscles to raise both of your arms out of the like body undulation.
water and over your head.

Your body's position during the butterfly also

helps improve overall flexibility.

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 Activity 1
Using your own words, describe the most important things to do in implementing the different
swimming strokes, and identify the significant movement used in each stroke.

Swimming strokes Description Movement

a. Freestyle

b.Backstroke

c. Breaststroke

d. Butterfly

To help you benefit from dry land swimming using the four swimming strokes, you will now engage
in the activities mentioned in this section of your module.

Muscles developed by swimming

Swimming as a form of exercise integrates a wide range of muscle groups, and this muscle in the
body functions or toiled in different ways. If swimming exercises are properly executed, the risk of injury is
very low, and the benefits are numerous. Hence, when different swimming strokes are appropriately
demonstrated, the different specific muscles are also developed, and you will get a great full-body workout
every time you swim.
Although the different swimming strokes use or target different groups of muscles to perform the
different swimming techniques, all the different swimming strokes will improve different muscles.

The following is a general view of the different groups of muscles used in the different swimming
strokes
a. Core abdominal and lower back muscles keep the body steady in streamlined positions in the water
to reduce drag.
b. Deltoid and shoulder muscles help the hands have a proper entry in the water and reach out far.
c. Forearm muscles that are worked when pulling in the water for more propulsion.
d. Upper back muscles that stabilize the shoulders throughout the swimming strokes.
e. Glutes and hamstring muscles to keep the body in a balanced position and to aid in propulsion.

1. Muscle groups engaged by Freestyle and Backstroke

● Core abdominal and oblique are important in rotating the torso for a longer stroke.

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 ● Hip flexors are used to maintain a compact and steady kick.

2. Muscle groups engaged by Breaststroke

● Pectoral and Latissimus dorsi muscles are used to sweep the arms inwards against the water.
● Glutes and Quadriceps muscles power the breaststroke kick.

3. Muscle groups engaged by Butterfly stroke

● Core abdominal and lower back muscles lift the body out of the water when breathing.
● Glutes ensure the legs move as one like a dolphin or mermaid.
● Pecs, lasts, quads, hamstrings, calves, shoulders, biceps, and triceps are all in play during this
powerful stroke.

Photo credit: swimtoslim.com

Now that you learned the different muscles developed by swimming. Let us identify and describe
sample dry land swimming stroke exercises that will target the various muscles mentioned earlier. A
demonstration of this dry land swimming strokes and exercise is provided to guide you in doing and creating
dry land exercises.

Note:

Open the PPT presentation entitled Dry-land Swimming strokes and exercises saved on your
memory stick. For online students, the same materials will be posted in the google classroom by your
FIT instructor. Listen carefully to the instructions on how dry-land drills are done or executed
properly, and take note of important precautionary measures to avoid injuries.

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 SAMPLE SWIMMING STROKE DRYLAND EXERCISES

A. BREAST STROKE DRYLAND EXERCISE

DRILL 1: Dill 1: Prone position: preparatory position in swimming w/ head raise- a dry land core
exercise that strengthens your upper and lower back and core muscles by isolating them as you lift your
head off the floor.
Drill 2: Superman- The superman core exercise is a medium-intensity exercise that strengthens your
lower back and core muscles by isolating them as you lift your arms and legs off the floor. As the name
suggests, this exercise puts you in a position that emulates Superman while he flies.
Drill 3: Side to side lunges- The side lunge is an effective lower body exercise that strengthens your
quads, glutes and hamstrings while also targeting both the inner and outer thighs. By moving in a side-to-
side motion rather than the traditional lunge motion of forward and back, you recruit your thigh muscles
and also work on your balance and stability. This is a great exercise to add into your workouts to tone
your lower body, improve your balance, and get leaner legs.
Drill 4: Side to side squats- Side to side squats activate several muscle groups simultaneously, working
the legs, glutes and core. The squat increases performance and flexibility and the side to side movement
improves dynamic balance and agility.
B. BUTTERFLY DRYLAND EXERCISE
Drill 1: Dolphin arm pull- For butterfly stroke. Tone your shoulders, upper arms, and back,
and it will also increase flexibility in your hamstrings.
Drill 2: Leg raise- Preparatory for dolphin kick. Leg raise exercises strengthen your lower
abdominal muscles. Hanging leg raises target your lower and upper abdominal muscles while floor leg
raises burn fat in your lower abs. Although these are challenging exercises for beginners,
repetition gets you faster results.
Drill 3: Pike to cobra- preparatory for body wave in butterfly (dolphin kick). Stretches
muscles in the shoulders, chest and abdominal; Decreases stiffness of the lower back; strengthens the
arms and shoulders; Increases flexibility; Improves menstrual irregularities; Elevates mood;
Firms and tones the buttocks; Invigorates the heart; Stimulates organs in the abdomen, like the
kidneys
Drill 4: Back up flies- Preparatory for butterfly the arm movement . "The fly is great
because it's a nice chest opener and teaches scapular retraction. Scapular retraction means the ability
to pinch your shoulder blades together-an action that's super important for combating poor
posture from sitting hunched over a desk or cell phone all day.
Drill 5: Dolphin kick. The dolphin kick works the abdominal muscles and is helpful for
improving rhythm during swimming.
A. FREESTYLE DRYLAND EXERCISE

DRILL 1: Standing arm raises- Strengthening your shoulder and upper back muscles helps
build strength in your rear deltoids and upper body. On an aesthetic level, strong deltoids will help your
upper body look bigger, stronger, and more toned.

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 DRILL 2: Alternating arm pumping- almost doubles the aerobic benefit of walking
and tones the muscles of the arms, shoulders, and back at the same time. It also takes the stress off
the shoulder joint by making the muscles of the upper back share the strain of the movement.

DRILL 3: Standing pointing toes (RL)- By using these tendons, nearby muscles, and
ligaments for toe raises, you work on range of motion and improve your overall foot health. In some cases,
you can even relieve foot and ankle pain.

DRLL 4: Squats- Squats mainly work your lower body, specifically your quadriceps and
glutes. It's your knee position in particular bending them to a 90-degree angle that helps activate
these muscle groups effectively. Plus, every time you squat, you engage your core as it
works to stabilize your body during the movement.

DRILL 5: Leg swing- is a stretching and warm-up exercise that primarily targets the groin
and to a lesser degree also targets the glutes, hamstrings, quads, hip flexor and outer thighs.

B. BACKSTROKE DRYLAND EXERCISE

DRILL 1: Standing high arms – overhead arm raise is a stretching and warm-up exercise
that primarily targets the shoulders.
DRILL 2: Overhead Arm Raise- The primary muscle worked in the Lateral
Raise exercise is the medial or middle deltoid. This is achieved by lifting the arms to the
sides. Lifting the arms to different directions will change the target muscles. For example – lifting
the arms to the front will primarily work the anterior deltoids.
DRILL 3: Squat to arm raise - When you do squats, the muscles worked include your quads,
glutes, hamstrings, calves and even your core muscles.
DRILL 4: Flutter kicks -  are an exercise that works the muscles of your core, specifically
the lower rectus abdominal muscles, plus the hip flexors. They mimic a swimming stroke, but are
performed on dry land.
DRILL 5: Leg raises - The leg raise is a strength training exercise which targets the iliopsoas
(the anterior hip flexors). Because the abdominal muscles are used isometrically to stabilize
the body during the motion, leg raises are also often used to strengthen the rectus abdominis
muscle and the internal and external oblique muscles.

Good warm-up exercise is vital for swimming as it is proven to have many benefits, such as limiting
your chances of injury and helping the body deliver oxygen to the exercising muscle groups. Study shows that
the most crucial warm-up exercises for swimmers are dynamic exercises as it increases the swimmers' blood
flow to the muscles and raises the body temperature. Dynamic warm-up exercises for swimming are mostly
done five to ten minutes by integrating moderate cardio and stretching exercises.
Open the video entitled “Sample Stretching Exercises “saved on your memory stick. For online
students, the same materials will be posted in the google classroom by your FIT instructor. You can use these
exercises or add more to it depending on the kind of swimming work-out (on dry land or in the water) that
you will be doing. Again, it is logical that you prepare the body for a more strenuous activity because you
want to avoid injury and most of all, enjoy the benefits from the swimming work out.

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 This section will let you create your dry-land workout plan incorporating the basic swimming stroke
movement you learned in the previous section. You have also been guided previously in creating a workout
plan, which you have learned in your previous FIT-HW class and recalled in the previous section of this
module. (see Module 1_Unit 2_Elaborate).

Here is a sample workout program that can be your basis in creating your swimming workout
program.

SAMPLE DRYLAND SWIMMING PROGRAM

SAMPLE 1

Sample Freestyle exercise program for 15 days

Days Exercises Description

Day 1-2 1. Exercises involving kicking the legs, with and without kickboard, with the head out of
and under the water.
2. Breathing exercises (inhaling through the mouth and exhaling through mouth and nose).
These are performed while standing close to an edge, holding on to the edge, or with a
pole, etc.
3. Repeat the breathing while walking with the kickboard in the hands and with arms
outstretched out while performing the breathing exercise.

Day 3-4-5 4. Repeat 1, 2, 3 for 10 minutes (from now on, no more breathing to the front).
5. Start teaching the stroke. Out of the water, explain the stroke technique, and the
recovery should be with the elbow semi-extended and semi-extended for traction in the
water.
6. In the water, while standing, practice the movement with the same arm several times,
with the other arm resting on the edge or on a kickboard.
7. Repeat with the head under the water, without breathing, and with the head out of the
water.
8. Perform step 7, walking around as before.
9. With 5 minutes, hold the kickboard and kick the legs with the head under the water,
performing two to three strokes. Stop and start with the other arm.

Day 6-7 10. You can take 15 minutes to go over exercises from previous days that you consider
need to be adjusted and/or corrected.
11. Exercise for coordination of kicking with the kickboard/breathing. Kick while holding
the kickboard and breathe to the side.
12. Exercise for coordination of kicking with the kickboard/movement of just one arm.
13. Same catch-up coordination exercise (one arm arrives back, the other goes).

Day 8-9-10 14. For 10-15 minutes, go over exercises from previous days so that they may be

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 corrected/become automatic, as you see fit.
15. Exercise for coordination of stroke/breathing, supporting the hands on one edge or on
the kickboard (teach the student to inhale with the movement of one arm and exhale with
the movement of the other arm).
16. With the kickboard in both hands, kick and perform catch-up drill while breathing to
one side.

Day 11-12 17. For 15 to 20 minutes, go over exercises to make them automatic as you deem
necessary.
18. Front crawl without kickboard with only one arm (the inhalation arm).
19. Total swimming catch-up drill.
20. Swim a minimum distance without stopping for 10-15 meters.

Day 13-14-15 21. Introduction to another technique (backstroke).

22. Incorporate your personal knowledge and techniques with the new movement learned.
23. Practice with basic assistance
24. Swim comfortably and without stopping for 25 -50 meters.

SAMPLE 2
Exercise Muscles Purpose Mon. Tues. Wed Thur Fri. Sat. Sun.
s

Warmup

Flutter lower abs Kick needed for freestyle 30 secs 30 40 Rest 40 1 Rest
Kick and legs and backstroke secs secs day secs min day

Jumping Calf and To improve footwork, 30 secs 30 40   40 1  

rope or core coordination secs secs secs min
jumping muscles,
jacks legs

Squats Abdomin Flip-turn or wall kick used in 20 secs 20 30   30 40  

al the different strokes secs secs secs secs
muscles
and legs

...                  

Workout proper ( dryland exercise applicable for the 4 swimming strokes)

Russian Torso, This move helps work your 2 reps. 3 3   2 2  

Twists core torso with rotating 20 reps. reps. reps. reps.
muscles movements, similar to secs. 20 20 30 30
freestyle swimming, and 10 secs secs. secs. secs. secs.
improve your speed in the rest 10 10 15 15
water and prevent corkscrew interval secs secs secs secs
twisting rest rest rest rest
inter inter inter inter

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 val val val val

Superm Abs, Helps improve proper poster, 2 reps. 2 3   2 2  

an back and and prone and supine 20 reps. reps. reps. reps.
shoulder position in the different secs. 20 20 30 30
swimming strokes. 10 secs secs. secs. secs. secs.
rest 10 10 15 15
interval secs secs secs secs
rest rest rest rest
inter inter inter inter
val val val val

Pull-ups Upper Improve lats and traps 2 reps. 2 3   2 2  

back muscles which are very 20 reps. reps. reps. reps.
muscles, important for butterfly. secs. 20 20 30 30
Works a lot of the primary 10 secs secs. secs. secs. secs.
muscles groups used in each rest 10 10 15 15
stroke of swimming. interval secs secs secs secs
rest rest rest rest
inter inter inter inter
val val val val

Push-up Chest, These are all primary muscle 2 reps. 2 3   2 2  

triceps groups (Chest, triceps and 20 reps. reps. reps. reps.
and shoulder) used in the secs. 20 20 30 30
shoulder butterfly stroke 10 secs secs. secs. secs. secs.
rest 10 10 15 15
interval secs secs secs secs
rest rest rest rest
inter inter inter inter
val val val val

Plank                  

Burpees                  

Jumps                  
Squats

                   

Cool down

Shoulde     30 secs 30 30   30 30  
r stretch secs secs secs secs

Quad     30 secs 30 30   30 30  
Stretch secs secs secs secs

                   

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 ACTIVITY 2: CREATING A WORK-OUT PLAN

1.Develop a one-week (1), five-day (5)personal dryland workout plan, integrating the four swimming strokes
(freestyle, backstroke, breaststroke, butterfly).
2. Incorporate the following in your personal workout plan:
- Phases of an exercise: warm-up, workout proper and cool down
- FITT principle: Frequency, intensity, time and type
3. Clearly state your personal fitness goal
4. be guided with the given rubric (pls. see below)
5. use the given format for your workout plan (pls. see below)
6. Save your file using PDF format.
7. File name format:
Family Name_ First Name _ Classcode _Activity
e.g. Dela Cruz_Juan_0000_Workout Plan

Workout plan Rubrics

Criteria Exceeding Meeting Approaching Below

Expectations Expectations Expectations Expectations
A+ (47-50) B+ (39-42) C+ (31-34) D+ (23-26)
A- (43-46) B- (35-38) C- (27-30) D- (19-22)
Program Program clearly Program clearly Program does not Program not
Design Plan related to goals. relates to goals relate to goals but related to
Identifies FITT but does not does include goals. FITT
Principles in relate to FITT FITT Principles Principles not
training plan. Principles in in the training applied in
-All the 3 phases training plan. plan. - the phases training plan
of an exercise are - the 3 phases of of an exercise are or swimming
present and an exercise are all present , and exercises..
demonstrates present and demonstrates use
appropriate choice demonstrates of sets, reps, rests,
of exercises for appropriate but incorrect
swimming, sets, choice of exercises for
reps and rest. exercises for swimming.
swimming, but
the order, sets,
reps and rest
between
exercises is not
accurate.
Goal Goals are clear, Goals are clear Goals are too Goals are non-
measurable and and realistic, but general and not existent or too
realistic. Goals no identification measurable. vague and
based on of ways to Goals are not unclear.
interpretation of measure them. based on
activity given interpretation of
the activity given.
Appropriate All exercises are One or two More than 2 Most exercises

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means, electronic, mechanical, photocopying, recording, or otherwise of any part of this document, without the prior written permission of SLU, is strictly prohibited.
 ness of specific to target exercises did are exercises are not are
Exercises body part and not specific to specific to target inappropriate
(Health Related target body body part/HRF to target body
Fitness) HRF part/HRF part/HRF
goals.
organization -The -The The program -The
program's program's is well- program's
format is format is formatted and format and
attractive and attractive and well-organized organizatio
well-organized well- n is
organized confusing
to the
reader.

Workout format
Goal:
 

Exercise Target Purpose/ Mon. Tues. Wed. Thurs. Fri. Sat. Sun.
Muscles swimming
stroke

Warm-up (minimum of 4 exercises)

                   

                   

                   

                   

Workout proper (minimum of 8 exercises)

                   

                   

                   

                   

                   

                   

                   

                   

Cool down (minimum of 4 exercises)

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For OBL: Open this embedded link for the Rubrics.
For CBL: Open your flashdrive in Module 2 Unit 1 on Evaluate with the file name Rubrics for the workout
program.

Activity 3: DEMONSTRATION OF WORK-OUT PLAN

1. Based on your workout plan, create a video executing the different exercise that enhances the
different swimming strokes.
2. the video should not be more than 5 minutes but not less than 3 minutes
3. Focus on the workout-proper, but you must do your warmup and cool down activity before and after
your workout-proper.
4. You may do the activity with your family member, but they are not part of the evaluation process.
5. You may use any music appropriate for your exercise. Don’t use music with vulgar lyrics.
6. Attire: Use any appropriate exercise attire.
7. Save your video using a MP4 format
8. Turn in your activity using this format:
Family Name_First Name_classcode_activity
example: Dela Cruz_Juan_Dry land Swimming Workout

Note: Before recording your workout, be sure that you had your warm-up exercise first, and don’t
forget to finish your training with a cool down. Set up your video recording materials in a space where you
can freely move around and make sure that your whole body is VISIBLE throughout the video. 

Criteria
Appropriateness of Exercises (including warm-up and cool-down exercises) 15 pts
Proper Execution 15 pts
Effort in each station 10 pts
Mechanics:(all instruction were followed, video output is clear)10 pts

References:

American Red Cross. (2000). Water Safety Instructor’s Manual. StayWell.

https://www.bhjsl.org/wpcontent/uploads/2019/05/WaterSafetyInstructorManual.pdf

Property of and for the exclusive use of SLU. Reproduction, storing in a retrieval system, distributing, uploading or posting online, or transmitting in any form or by any25
means, electronic, mechanical, photocopying, recording, or otherwise of any part of this document, without the prior written permission of SLU, is strictly prohibited.
 American Red Cross. (2014). Water Safety Instructor’s Manual. Krames Staywell Strategic Partnerships
Division. https://fbh2o.com/DocumentCenter/View/431/Water-Safety-Instructor-Manual

Baey, M. (n.d) What muscle groups does swimming develop and its benefits. Singapore Sports Council.
https://www.myactivesg.com/Sports/Swimming/How-To-Play/Swimming-facts/What-muscle-
groups-do-swimming-develop
Krayzelburg, L. (2019). Various types of swimming strokes and styles. SwimRight Academy.
https://www.swimrightacademy.com/various-types-of-swimming-strokes-and-styles/
Mulcahy, J. (2020). 5 Tips to improve your swimming strokes and avoid Injury. American Physical Therapy
Association. https://www.choosept.com/resources/detail/proper-swim-stroke-to-avoid-shoulder-
injuries

Property of and for the exclusive use of SLU. Reproduction, storing in a retrieval system, distributing, uploading or posting online, or transmitting in any form or by any26
means, electronic, mechanical, photocopying, recording, or otherwise of any part of this document, without the prior written permission of SLU, is strictly prohibited.