Introduction

One of today’s newest and most popular ways to exercise involves getting
wet. People of all ages, sizes, and fitness levels have taken the plunge.

What is the all around best form of exercise? It is cross-country skiing,

jogging, cycling, aerobic dance, or aquatic exercise? Whatever your answer, you
are correct! Experts agree that the very best exercise is the one you can stick with
and enjoy.

Welcome to swimming! A sport which will provide lots of fun, keep you fit,
and may one day allow to save your own life or that of someone else. You will learn
to perform the strokes efficiently, and to master the all important matter of timing.
As your skills increases, you may will find that you would like to join Swimming club
and take up competitive swimming, if your basic technique is correct, you will find
that your progress in the sport will be rapid.

Swimming is very easy sport to get into. The equipment you need is minimal,
and most strategic area in city have one or more public swimming pool. If you learn
to swim in pool in one of the many official programmes or award schemes, you can
be sure that you will also learn the essentials of water safety.

It is recommended that you only swim in purpose-built swimming pools until

you are very experienced: the dangers of running water (rivers) or tidal water
(estuaries of the open sea) are obvious, and lakes and ponds can be full of
dangerous underwater hazards.

Swimming is one of the most popular recreational activities all over the world.
Swimming is also a form of sport in several countries. Besides, the number of
injuries with swimming is comparatively lesser than other sports. Health and
Fitness experts always stress the importance of including swimming in their
exercise regime.

Swimming improves the blood circulation in the body and is a great workout for all
the muscles. It is a form of low impact aerobic activity and increases strength and
cardiovascular stamina. Apart from being a full body exercise, it is also a great way
to relax and rejuvenate. A lot of people swim regularly to control their weight and
improve body contours. In fact, swimming is considered as one of the greatest
stress boosters.

Swimming is as old as humanity, the ancient cave paintings testify that our
forefathers also tried a variety of floating and swim styles. It is interesting to look
back to the past and keep track of how the ancient bath life developed from the
sacred immersion in water. How the medieval legend of sea monsters made
swimming fearful and how the current versions of competitive water sports
appeared in the 19th century. Man always found out new and new swimming styles
and has been improving his technique up to the present day.

The present book presents the origins and the latest history of swimming,
the stages of its development into a competitive sport and highlights its outstanding
figures. We will analyze the different styles and the related technique of the starts
and turns as well as the rules.

We will present the specificities of this sport, its biomechanics and its impacts on
the human body. We recommend this manual to the representatives of certain
athletic professions (physical education teachers, sports activity organizers,
professionals of recreation) and to future sports professionals so that they learn
about swimming and about the basics of swimming education.

1. The history of swimming

- the origins of swimming, swimming in ancient civilizations
Our ancestors settled down next to the life-giving water, they fished, hunted, and it
is likely that they also dared to enter the water. What technique did they use to
swim? The answer to this question is given by the cavemen. They showed their
swimming technique in the paintings on the cave wall. It is likely that they
overcame water obstacles dog paddling and doing propulsive arm movements
similar to today’s freestyle arm stroke, or clung to logs and animal bladders.

In some cave paintings from the stone age we can discover some kind of
swimming like moves but it is not easy to identify the style. Some authors say it is
breaststroke, some others say it is dog paddling. On an ancient Egyptian
clay tablet from 4000-9000 B.C. it is easier to identify the swimming style. The
arm-stroke clearly shows the moving phase of the freestyle arm-stroke one arm is
depicted in the recovery phase above the water, while the other arm carries out the
pulling action under the water

While there are only a few records left for us from the prehistoric era, we know a
lot more about the developed swimming and bath culture of people in ancient
times. Human civilizations, such as the Mesopotamian, Egyptian, Chinese, Indian
and Greek were established beside waters, along rivers and seas and this
developed close ties with the life-giving water.

Ancient thinkers, poets, lawmakers, general officers, doctors quickly realized the
positive effects of swimming, and they applied them in military tactics and trainings
as well as in education. In the advanced societies of the ancient world almost
everywhere appeared the swimming and bathing culture.

For the ancient Greeks swimming was a measure of culture. “Those uneducated
who can neither swim nor read and write. Cannot hold a public position”, said Plato.
Although swimming was not included in the programme of the Olympic games. It
was an important part of education. In Athens, solon made the acquisition of the
science of swimming compulsory in 594 B.C. and Lykourgos, the lawmaker of
sparta, prescribed the same in a strict act on education in the 9 th century.

10,000-year-old rock paintings of people swimming were found in the cave

of swimmers near Wadi Sura in southwestern Egypt. These pictures seem to
show breaststroke or doggy paddle, although it is also possible that the
movements have a ritual meaning unrelated to swimming. An Egyptian clay seal
dated between 9000 BC and 4000 BC shows four people who are believed
to be swimming a variant of the front crawl.

More references to swimming are found in the Babylonian and Assyrian wall
drawings, depicting a variant of the breaststroke. The most famous drawings were
found in the kebir desert and are estimated to be from around 4000 BC. The
nagoda bas-relief also shows swimmers inside of men dating back from 3000 B.C.

The Indian palace Mohenjo Daro from 2800 BC contains a swimming pool sized 12
meters by 7 meters. The minoan palace of Knossos in crete also featured baths. An
Egyptian tomb from 2000 BC shows a variant of front crawl. Depictions of
swimmers have also been found from the hittities, Minoans and other middle
eastern civilisations, in the tepantitla compound at teotihuacan and in mosaics in
Pompeii.

Written references date back to ancient times, with the earliest as early as 2000
BC. Such references occur in works like Gilgamesh, the Iliad, the Odyssey, the bible
(ezekiel 47:5, acts 27:42, Isaiah 25:11), Beowolf, and other sagas, although the
style is never described. There are also many mentions of swimmers in the Vatican,
Borgian and Bourbon codices.

A series of reliefs from 850 BC in the Nimrud gallery of the british museum shows
swimmers, mostly in military context, often using swimming aids. The Germanic
folklore describes swimming, which was used successfully in wars against the
Romans.

In Mesopotamia we can find swimming and the pictorial or written records hereof in
almost every nation’s culture from the Sumerian to the Assyrian. Their scientific
achievements include water pools and swimming pools. Excavations in Syria
revealed four-thousand-year old baths, the water temperature of which could be
regulated as desired.

Many records related to swimming remained from the Assyrians too. When
exploring the ruins of Nineveh, several reliefs were dug out from royal tombs from
1200 BC. Which represented the swimming trainings of Assyrian warriors.
Swimming was an integral part of combat training of the assyrians as well as young
people in Israel received obligatory swimming lessons.
Herod the great (73 B.C. – 4 A.D.). king of judea, made swimming compulsory to
all male children. In Mesopotamia as well as in Egypt developed a high-standard
body culture, which was connected to water in many ways. Swimming and bathing
in the nile was also one of their religious obligations. They also had baths, not only
the pharaohs but archeologists found pools for swimming at the dwellings of
general people.

The oldest pictorial records of professional swimming can also be seen in Egyptian
papyri from 3000 B.C. the ancient Egyptians knew a number of swimming styles.
Freestyle, backstroke and breaststroke are depicted in the representations found in
royal tombs, on vessels and vases.

The rest of the ancient people left us with less records of their bath culture, but we
at least know that the Germanic peoples are used swimming as a tactical exercise,
and that the finnish considered it as natural movement as running. The Icelandic
fokelore also reports a number of swimming deeds, which shows the both men and
women were excellent swimmers.

In Japan, swimming had an important role in the training of the samurai. It was
one of the noble skills. According to the historical records the first known swimming
competition was held in the isolated island country in 36 B.C. organized by emperor
Su Gui. In the remote India, the ancient records of swimming can also be found.
One of the first pools used for swimming is located here. In Mohenjo-daro, dating
back to 2800 B.C. and measuring 30x60 meters. Within the military caste it was
mandatory to learn how to swim and fight in water.

In china, where body culture flourished under the reign of the third dynasty, the
zhou dynasty(11th-3rd c.) historians account swimming across rivers. Of course,
here as well swimming was part of the military training. in the 3 rd century B.C. the
Chinese imperial fleet officer training institutions have organized swimming lessons
and swimming trainings.

Not everyone was known to be a good swimmer in the ancient world. alexander the
great, for example, could not swim. Just as the persian warriors did not know the
mysteries of water. They were not allowed to learn how to swim for religious
reasons, because they were not allowed to learn how to swim for religious reasons,
because they were not allowed to defile the holy water by entering it. The lack of
swimming ability caused the demise of many of them.

In the battle of salamis, in 480 B.C. the Persians were heavily defeated by the
Greeks. The Persian ships were sunk by the Greeks, who due to their lack of
swimming ability could not escape to the nearby island of Salamis, and therefore
most of them got drowned in the sea.

The ancient swimming and bathing culture rose to its highest level in rome. The
usefulness of swimming in entertainment and in public life, and its role in politics
was quickly realized. Romans excelled in bath building, too. Augustus had a
swimming pool built, big enough to simulate sea battles in it. Roman baths were
also built in hungary, such as the famous baths of Aquincum.

Swimming for the Romans did not only have health and body exercising function,
but it was considered as indispensable also in military training. From the 3 rd century
B.C. warriors had to swim in attire and weaponry in order to improve their physical
fitness.

Swimming races were not part of the ancient Olympic Games, because the original
Games were held to honor Zeus, the king of the Gods, who lived on Mt. Olympus.
Swimming was part of other sporting contests in ancient Greece. Paintings on
Greek pottery show people diving from rocks into the sea.

At the first modern Olympics held in Athens, Greece, in 1896, swimming was the
main event. The races were not held in the pool but in the sea. The competitors
went out in small boats and dived from the boats at the start, watch by the crowds
on shore. In the morning the sea was cold, 55 degree F, but fairly calm. After lunch
the waves were 13 feet high, but nobody complained about the different conditions.

At the modern Games

Other swimming events soon made their way into the modern Olympic
Games. Water polo began in 1900, with Great Britain taking the Gold, and platform
diving became an event in the 1904 St. Louis Games.

Swimming races for women began in 1912. The last aquatic event to be
added was synchronized swimming in 1984. Swimming remains one of the most
popular sports with spectators throughout the world.

Swimming and the Spa life in the Middle Ages

After the fall of the Roman empire (476 A.D.), water has lost the popularity. Any
contact with it was considered unclean and sinful. “everyday bathing and swimming
in open water are extremely harmful to health”, they professed. This, of course,
had some base as the plague and leprosy imported by the Byzantine troops around
542 reorganised Europe’s population. Water may have been the source of diseases
and illnesses, and it was better to stay away from it.

Water is not a divine but a vicious legacy, spread the Christian missioners. Certain
author’s have even written that it is “disgusting” when a man lying on his abdomen,
swimming with big and wide gestures, touches the water even his mouth.
Swimming was like a sexual pleasure, seducing like a sinful woman: “as one of the
sources of bodily pleasures it is synonymous with evil, sin and temptation”

The contempt of “bodily vanity”, the deemphasis of body culture and of the hygiene
education characterized the man of the early Middle ages. As ascetic lifestyle led to
the purgation of the soul and to the gain salvation, physical exercise, and so is
swimming, was relegated. Due to the widespread of Christianity, swimming and
bathing culture fully declined.

The church prohibited physical exercise, swimming and even bathing, as “pure body
covers impure soul” Medieval Christianity created a dual ideal of man, One is the
self-mortifying ascetic, who scorned and afflicted his body and cared only about his
soul: and the other is the particular figure of the secular saint, the armed
propagator and guardian of the faith, the knight.

In the era of knights, knightly education claimed a high level of physical

requirements to the zealot defenders of the period. Swimming was part of it as one
of the seven knightly skills. As a knight’s suit of armor became very heavy, knights
swimming was transformed, and did not mean free swimming any more but
swimming on horseback. Knights had to learn the technique of horseback swimming
in order to cross waters.

From the 12th-13th centuries, in spite of the prohibitions bath life surged again all
around in Europe. Until the 11th – 14th centuries in most of the towns, baths worked
regularly. Civilian baths became the centres of intimate social life, and often
functioned as brothels.

From the second half of the 1500s, the bathing of men and women together has not
been banned, but because of the spread of infectious diseases and debauchery the
church began to stop bath houses in Europe. Due to the prejudices against
swimming and bathing and to the closing of the bath houses, the education of
water skills fell short, and as a result the number of drownings increased with a
huge proportion.

In order to stop it, public bathing and swimming were banned all over Europe in
1643 in Vienna, in 1650 in Prague, in 1661 in Paris. Although at this time there was
still a vivid bath life in Hungary, the restrictive measure has reached hungary as
well, and the ban entered into force at the time of the habsbugrs. Maria Theresa
banned swimming in her provision for education, the ratio educationis, and this was
followed by another regulation in 1786, which prohibited bathing in Lake Balaton as
well for reasons of life safety.

As people could not resist the temptation of water, only a few respected the
regulation, so the open waters went on taking casualties. To the ban of swimming
faced up the humanist thinkers, who believed that drownings could not be
prevented by prohibiting regulations but by swimming lessons.
Defying the church and its prohibition, the first swimming manual written by
Nicolaus Winnmann, a university professor in Ingolstadt, published in 1538, also
encouraged the practice of swimming and emphasized the importance hereof. In his
work entitled “The art of Swimming” the author presents not only the swimming
styles and how to teach them but also describes how to jump in the water, how to
dive and how to save someone from drowning.

He propagates the primacy of teaching breaststroke. This work by Winnmann was

put on index by the synod of trident. As an effect of Winnman’s work, books on
swimming were published one after the other. In 1587, Everard Digby wrote De
Arte Nantadi, and in 1696 Melchisedech Thevenot published “The art of swimming
represented in images and instructions for useful Bathing”, a popular work of the
author throughout Europe.

From the 17th century books on swimming or on physical exercise including

swimming were published one after the other. In 1741, a book by the dutch jean
Frederic bachstrom was published, which is perhaps the very first reference book
on saving from drowning. Bachstrom also struggled for the integration of swimming
lessons in the school curricula. His thoughts and ideas anticipated the Renaissance
already: “ humans,like animals, can swim from birth.

Only the sufficient courage has to be added to make movements similar to to the
movements made by frogs”. In 1786, a work propagating similar humanist
thoughts was published in Paris: “Art de Nager” its author says that a man can
swim originally, only civilization distorted him. As we got alienated from nature, we
have forgotten this inherent ability the animals (frogs, dogs) still use.

The Renaissance of Swimming

The boom of the Renaissance body culture has overcome all the medieval prejudice
against swimming. People in the Renaissance discovered the beauty of the human
body and that of physical activity, returned to the ancient values of the body
culture. Swimming and bathing in open waters become popular again. The scientific
thinking of the period had its effects on the experts of swimming, too. Swimming
figures appeared in the works of art. (Durer, Leonardo, Cranach, Gentile.)

The majority of the humanist thinkers have committed themselves to swimming.

John Locke, whose work was also published in Hungary, reasons as follows: “it is
necessary, when a certain age is reached, to teach children how to swim”, “which is
useful to know, and often saves one’s life and the lives of other”. By the 18 th and
19th centuries, open water in swimming has become more and more popular.

In default of swimming pools, bathing cabins were installed on the riverside and
seaside, or mobile “ambulant cabins” were set up. In the second half of the 18 th
century swimming pools started to be built. The first facilities were wooden framed
swimming pools on rivers. On the bottom, down to the bottom of the river, nets
closed them from the river or the lake. They were moored due to the stream of the
river.

Due to the influence of the Philanthropists, organized mass swimming lessons took
a favourable turn. The revolutionary new features of physical education in the 18 th
and 19th centuries became prevailing also in swimming lessons. Basedow (1723-
1790) and Guts Muths (1779-1839) initiated swimming and water saving lessons in
schools. They fought for that swimming lessons also become instituted by the state.
Thus, however, did not happen at that time.

The History of Swimming in Philippines

The Filipinos needed the motivation to appreciate swimming as a competitive sport.

This is due to the fact that their ancestors were sea-faring people owing to the
more than 7,100 islands which compose this country. The American military men
introduced swimming as a comparative sport in the country.

Through the pioneering efforts of YMCA leaders working among the American
military forces, the rudiments of the sports were impressed upon the Filipinos who
saw in 1907 the construction of the first swimming pool in the country at fort
Mckinley YMCA.

The holding of the first dual swimming meet between MANILA YMCA AND the Fort
Mckinley YMCA in 1910 marked the formal inception in the Philippines of swimming
as a competitive sports.
This initial competition among members of the defunct Philippine Scouts of the US
Army in the Philippines with the motive power of the ymca which was later joined
by the American Columbian Club in the effort , kindled Filipino interest in the sport.

In 1911, Filipinos watched avidly from the sidelines as the first swimming
championship meet was held at the American Columbian Club, and the USS
Saratoga.

In the following year (1912), the Filipinos participated in the second championship
meet. Of the 42 individual entries, the late Condrado Benitez emerged as the most
outstanding Filipino swimmer.
During the far eastern games held in Manila in 1913, the Pilippine team composed
of Conrado Benitez, J. del Pan, C. Aiville and L. Cristobal won the championship
against China and Japan.

The following decade, educational institutions, the first of which was the University
of the Philippines, followed later on by the Philippines Women’s University, trained
swimmers.

In 1924, Teofilo Yldefonso, a Philippine Scout soldier of the US Army won

recognition as the greatest Filipino swimmer for his feats in national championship
meets. The far east and Olympic games. Muslims, Filipinos from sulu also made
names in National Championship Competition.

Great muslim swimmers before World War II were Jikirum Adjalladin, Arasad Alpad,
Tuburan, angkang Nakaria and Asdai Tahil.
The succeeding years up to 1951 saw the staging of the sixth Formosa – Philippines
Biennial Swimming Championship Meets, the 9th and 10th Far Eastern Games and
the series of Manila Hongkong interport Swimming Meets wherein Filipino men and
Women swimmers showed outstanding performance.

They were Sotero Alcantara, Rene Amabuyok, Edilberto Bonus, Jacinto Cayco,
Nulsali Maddin, Mahhamad Mala, Eugenio Palileo, Artemio Salamat, Serafin
Villanueva, Artemio Villavieja, Lourdes Alba, Angela Fermin, Norma Guerrero,
Andres Ofilada, Ana Labayan, Encarnacion Partilo and Erudito Vito.

Women swimmers competed in the 1931 National Women’s Swimming

Championship meet at the Rizal Memorial Pool where the University of the
Philippines won. The PWU Women’s team won the championship in 1934. Women’s
participation in swimming competitions were held yearly since then.
Swimming competitions were suspended during the Japan occupation.

It was only in 1948 when swimming competitions were resumed. The first Asian
games held in New Delhi in 1951 gave the Filipino swimmers the opportunity to
participate once again in international competition. Among the swimmers were
Artemio Salamat, Jacinto Cayco and Nurjatab Rajab.
The second Asian Games was held in Manila in 1954. Our swimming who earned
honors for our country were Parson Nabiula, Amado Jimenez, Robert Cullins,
Haydee Coloso, Norma Yldefonso, Sandra Von Geise, Lolita Ramirez, Corazon
Cullen, Bana Sailani, Agapito Lozada, Raul Badulis and Jacinto Cayco.

The participants to the third Asian games in Tokyo in 1958 brought honors to the
country. They were Bana Sailani, Walter Brown, Rodolfo Agustin, Lorenzo Cortez,
Haydee Coloso, Gertrudes Lozada, Sylvia Von Geise, Victoria Cagayat, and Jocelyn
Von Geise.
The Fourth Asian Games at Jakarta, Indonesia in 1962 marked another significant
victory for the Filipino Swimmers. They placed second. The standouts were Haydee
Coloso, Gertrudes Lozada, Sampang Hassan, Rolando Landrito and Annurhussin
Hamsain. Participation of filipino swimmers continued. In 1962, the federation
system under the republic Act 3135 was inaugurated.

PASA launched a relatively-well-rounded and systematic program of development

for the purpose of reinforcing the Philippines against the challenges from other
countries. The first age group overseas program was the Philippine-Hongkong YMCA
which started in 1968, From then on, Hongkong and Philippines is hosting
alternately for this annual swim meet. This program continued on until 1978.

In 1970, the first Asian Age Group was hosted by Singapore. This is the first age
group swimming team sent by the Philippine Amateur Swimming Association.
Powerhouse Japan and China were included in this yearly swim event. There were
16 age groupers who represented the country.

Philippines came in second behind host Singapore which had more swimmers than
any of the participating teams. The mere fact that we beat Japan and China at the
time was an enormous feat for the team. The Asian age group went on until 1976.

In 1977 the Southeast Asian (SEA) Age group was born, hosted by Singapore, and
later on, the ASEAN. With the leadership of Eduardo Ledesma and former national
standards like, Ral Rosario and Eric Buhain, PASA attained remarkable progress in
the development of swimming. Such projects as regular Age Group Competitions,
Coach to coach Program, Annual Summer Development Program, Olympic
Development Swimming Program, Community Pools Construction Program, Milo
learn to swim Program and National Swimming Grand Prix were launched.

Today a fresh start in Philippine Swimming is now unfolding with the creation of
Aquatics Spors Association of the Philippines (ASAP) ASAP is a non stock, non profit
organization registered with the securities and exchange commission as stated in its
articles of Incorporation, ASAP aims “To promote swimming and other aquatic
sports throughout the country; and to recruit, train and develop world class
athletes to represent our country in various international competitions.”

ASAP is headed by atty. Luz Arzaga- Mendoza as President, with atty. Jane Ong as
vice-president; susan Papa, secretary;Beth Mascardo of synchronized swimming,
treasurer; Augusto Bonilla and Cesar Espino, Trustees.
The swimming association is also strengthening its membership base and renewing
its campaign for both individuals and group to unite under the ASAP banner.

It is now working on the education and certification of all local swim coaches and
instructors with the end in view of upgrading the quality of coaching in the
Philippines.

This will involve a series of level of certification for those concerned in the different
aspects of coaching. At present, the ASAP leadership is committed to a policy of
good governance and will be transparent in all its affairs, hiding nothing and simply
working towards the betterment of swimming in the country.

The Origins and the evolution of competitive swimming

Great historical swims to promote swimming as a sport also took place at the
end of the century. As a greatest event in the history of swimming in 1875 Matthew
Webb swam across the English Channel between Dover and Calais in 21 hours and
45 minutes. The distance was 34 kilometers, but he supposedly swam in zigzag, so
he covered 64 kilometers by the end.

Because of the 16 degree cold water he slathered his body with grease.
According to the records, he covered the whole distance swimming breaststroke.
(the first woman, Gertrude Ederle undertook the same distance in the English
Channel in 1926, and cut Mathhew Webb’s time to 14 hours 32 minutes.)

Captain Boyton was also considered to be a great long-course swimmer. In 1876,

he drew attention to himself when he swam from Linz to Budapest in a specific way,
lying on his back, with oars in his hands and a sail attached to his feet. He covered
the distance in 52 hours. These long-course swim have primarily increased the
popularity of swimming as a sport.

For a long time swimmers were not motivated by the time or the speed, but by the
distance they were ale to cover. For a long time the stories of river, lake or, related
to coastal peoples, gulf-crossing swims have been reported. The first competitions
were also held in rivers, lakes or gulfs.

Overseas countries have got ahead of Europe, as the first tournaments were held in
Japan in 1810 and in Australia in 1846. The first official swimming competition in
Europe was organized in the UK in 1869, the year of the formation of the British
Swimming Federation. The competition was organized on the River Thames for the
distance of an English mile (1609 mile).
The programme of the championship has expanded gradually beside the longcourse
swimming, swimmers competed on 100 yards ( about 91 meters) in 1878, then on
500 yards, and from 1880 0n 200 yards. At the beginning of competitive swimming
distances were rated in yards, and the longer distances in miles.

From the second half of the 19th century, in most European countries associations
were created one after the other to undertake the tasks of organizing competitions.
Associations sprouting up formed the National Swimming Federations, which
entailed the creation of an international swimming organization.

In 1908, the FINA (Federation Internationale de Natation. In English International

Swimming Federation was Founded.
At the beginnings of the formation of competitive swimming, at the end of the 19 th
century, breaststroke was the only one swimming style. At the first competitions
almost all the swimmers competing swam in breaststroke style or in a similar way.

But in order to swim faster and faster, swimmers also experimented with other
swimming styles. They realized that forwarding the arms over the water speeds up
the tempo. Side swimming and overarm sidestroke was invented, and from this
freestyle was born. At the first modern Olympics a champion was announced in this
event.

From the first Olympic Games in 1896 swimming has been included in the
programme of the Olympics. At the first Olympic Games in Athens swimmers
competed only four events: 100, 500, 1200 freestyle and the event organized for
the Greek seaman, where everyone could swim in a style as he wanted or as he
could. From 1900 backstroke, then from 1904 breaststroke and finally in 1956
butterfly were also included in the events of the Olympics programme.

The individual medley only got into the Olympics swimming events in 1964 at the
Tokyo Games.
At the first three Olympics participants still swim in open water. In Athens, the
games were held in the extremely cold water of 11-12 degrees of the Bay of Zea, at
the second Olympics in 1900 in Paris, in the backwaterof the Seine, the Marne
River, while at the Games in St. Louis in 1904 on an artificial lake.

Since the Olympic Games held in London in 1908, swimming competitions have
been hold in a pool. In England, home country of water sports, the 100 meter-long
swimming pool was built in front of the main box of the Olympic Stadium, which
housed the event. This was the first Olympics where the events similar to those of
our days became permanent: 100,400, and 1500 yard freestyle, 100-yard
backstroke, 200-yard breaststroke and the 4 times 200 yard freestyle relay.
Although women had been admitted to the Olympic Games from 1900, until 1912,
only men were allowed to enter the competitions. Ladies then were allowed to enter
the Games, but were only tolerated by the people. It was difficult for them to
compete as they were to wear swim suits covering their whole body from neck to
ankle, which were not suitable for swimming, even bathing was difficult in them.

Ladies were allowed to swim first at the Olympics in 1912, and even then only in
the events of 100 meters freestyle and of the 4 times 100 meter team relay. The
outrageous backstroke style which exposed the lady swimmers belly and breasts,
was banned until 1924. The 50 meter long pool was used inParis in 1924 for the
first time. This was also the first time to use lane dividing ropes, which were made
of coloured cork.

At this Olympics the navigation helper lines at the bottom of the pool appeared as
well for the first time. At the start, swimmers have started from the edge of the
pool, but this was already a step ahead, since 1886 they had to start from the boat,
or later from a floating bridge. Starting blocks at the ends of the pool have been
used only from 1936.

After the world war II more and more events have been gradually included in the
official Olympic programme. Olympic Champions were announced eleven swimming
events in 1936, in thirteen events in 1956, in eighteen events in 1964 and in
twenty-nine events in 1972. In Beijing no less than thirty-four events were held.

Organisations of competitive swimming

The International organisations of swimmers, FINA (Federation Internationale de

Natation) was founded on 19 july, in London, in the Manchester Hotel. At the
inaugural meeting, the swimming federations of eight countries, Belgium, England,
Denmark, finland, France, Germany, Sweden, and hungary were present. The
current head office of FINA is in Switzerland, in Lausanne. FINA oversees the
organization of competitions in five aquatic sports (swimming, diving, synchronized
swimming, water polo, open water swimming). Its current President is Dr. Julio C.
Maglione (Uruguay).

On the initiative of the Hungarian Leo donath, the European Swimming

Associations, LEN was established in 1972. With the exception of the short course
European championship of swimming, that takes place each year, the LEN
organizes its competitions and tournaments every two years. The long-course
European Championship of swimming, the water polo European Championship, the
Masters Swimming Championship, the Junior European Championship of swimming
and the open water European Championship.
In addition to swimming, the rest of aquatic sports are subject to the supervision of
the federation: waterpolo, diving, syncronised swimming, and long-course (open-
water) swimming. The current President of the European Swimming Federation is
Paolo Barelli (Italy). Its former vice-president (2008-2012) and its current treasurer
is the Hungarian Tamas Gyarfas.

Among the swimming competitions which are organized by FINA the most
important ones are FINA swimming World Cup, Short-course Swimming World Cup,
Junior World Cup, Swimming World CUP, Marathon World Cup (10 Km or longer
distance).

The first swimming world Championship was held in 1973, and since 2001 it has
always been organized in odd years. Within the framework of the world cup
champions are announced not only in swimming events, but in the events of
synchronized swimming, diving and open water long-course swimming as well. The
water polo World Cup takes place at the same time. The “aquatic world cup” is
formally known as “swimming long course swimming, diving, synchronized
swimming and water polo world cup”.

The English name for it is “FINA world aquatics Championship” . The first European
Championship was held in Budapest, hungary in 1926. The 50 meter pool The
European swimming Championship is usually organized every two years (in spring
and in summer) in a 50 meter long pool by the European Swimming Federation
(LEN). LEN organizes competitions in a 25-meter-long pool as well, which are held
each year, during the winter (November, December). The first short course
swimming championship was held in Gelsenkirchende in 1991.

Hungary has only once organized a European short course championship, Debrecen
hosted the event in 2007. Before 1996 the name of the competition was European
Sprint Swimming Championship because the contestants could only enter short-
course events. Within the framework of the European Championship swimming is
not the only one sport, but there are events in syncronised swimming and the diver
as well, furthermore the open water championship is held at the same time.

Until 1999 the European Water Polo Championships were also at this time, but the
management hereof has changed, and nowadays another city has been hosting the
event, although at the same time. It is known under the umbrella term of
“European Aquatic Championships”.

The Evolution or the World Records in Competitive Swimming

The International Swimming Federation was founded only after the Olympic Games
in 1908 in London, but the first world records in swimming had already been
recorded earlier. The first task of FINA was the post factum verification of the
performances. Upon the review of the swimming world records, a lot of interesting
data can be observed. For example, most of the world records are in freestyle.

Most of the Men’s world records are in the event of the 100-meter breaststroke,
while most of the women’s world records are in the 200-meter breaststroke. The
first record holder of the 100 meter freestyle is the multiple Olympic champion, the
Hungarian Zoltan Halmay, who set up the record in 1905 at 1:05.8. However, it
was Weissmuller who managed to cross first the one-minute dream limit (57.4) at
the Olympics in Paris in 1924.

At the beginning of competitive swimming, distances were measured in yards (e.g.

in 1904,Halmay won an Olympic Gold Medal in50 and 100 yards. Longer distances
were calculated in miles. Since traditional british distances (100,200,400 yards and
1 mile) were dismissed May 1st 1957, FINA abolished in 1968 all world records set
up in distances measured in yards,

In 1969 the final list of the 31 events were determined in which one can beat a
world record in a 50 meter pool (16 male and 15 female events). In 1972 the
registration of the world records to the nearest hundredth was introduced. The
change in the rules of certain events, and the development of the swimming
technique promoted new world records. From 1964, at the turn in freestyle the
walls of the pool were not be manually touched any more, which accelerated
swimming.
Over the years, the rules of the breaststroke have changed the most often, it’s no
wonder that so many world records were setup in the event. After the Olympic
Games in 1956, FINA has banned underwater breaststroke swimming.

Since then, the rules have changed several times, most recently a downward
dolphin kick has been permitted after the start and the turns. The rules of the turns
in backstroke were altered in 1991, permitting a turn similar to the freestyle turn
technique. The short-course records have been registered since March 3 rd 1991.
Dynamic Warm Up in Swimming

Jumping Jacks
Start standing with legs together and arms on sides. Jump up and raise
arms up high, separating feet. Jump again and return legs and arms into
the original position. Keep this up for about 1 minute.

Butt Kicks
Kick legs up to butt while jogging a lap around the area. Keep this up for
about 2 minutes.

Jump Rope
Grab a rope and jump rope for 2 minutes. Focus on an even pace and
small jumps, not large jumps.

Arm Circles
Raise arms to shoulder length. Move hands in circles for about 2 minutes.

High knees
Kick knees up towards torso while jogging for about 2 minutes.
Lunges
Lunges are a great way to incorporate dynamic stretching into a
swimmer’s routine. Start standing up straight. Take a step forward with
one leg and lower the hips until both legs are at 90 degree angles. Make
sure the knee in front is directly above the ankle, and the knee at the
back isn’t touching the ground. Take the knee at the back forward and
return to neutral standing position. Repeat 10 times each leg.

Dynamic Stretches in Swimming

1. Calf raise
2. Leg Curls
3. Horizontal Flexion and Extension
4. Trunk Rotation
5. Shoulder Internal Rotation
6. Arm Circles
7. Latissimus Dorsi Stretch
8. Posterior Shoulder Stretch
9. Neck and Trapezius

Basic for Static Stretching:

Warm up your muscles first, then stretch while your muscles are still warm.

Slowly take your muscles to the end of their range. You will feel light resistance in
the muscle, but you should never feel pain during stretch.

Hold the stretch in a static position, Do not bounce, this will help slow down the
nerve impulses and return your muscles to a resting state.

Hold each stretch for 20-30 seconds. Repeat each stretch 3-4 times.

Static Stretches for Swimming:

These muscles are your prime movers for swimming. You’ll need to stretch these
muscles after you swim. Don’t forget to stretch both sides.
Pectoral Muscles
Shoulder External Rotators
Use your towel to gently to pull the bottom arm up
Calf Stretch (gastrocnemius)
Lumbar spine lateral flexors
Hamstrings

Leg and Core Toners

Stand with your back against the side of the pool, and your arms extended
backwards holding the edge of the pool on each side. Then, pull your legs up
toward the surface, keeping them together until they’re extended straight out in
front of you. Next, move your legs outward to a V-position and then back together.
Keep them together, and move back down to the starting position.

Water Crunches
Use your abdominal muscles to pull your upper body up out of the water as
far as you can. Use your muscles again to lower your body back into the water.

Safety in swimming

1. Do not swim immediately after a meal, as this may cause dangerous

stomach cramps.
2. Never swim alone. A companion or a lifeguard should always be around.
3. Never dive into dark water or shallow pools. It should be clear and its
bottom visible.
4. Never swim in cold open water you will run out of energy amazingly
quickly.
5. Do not go out of the ‘safe depth zone’ until you are a really competent
swimmer. Swimming at this limited depth as a safe for learner. The limit
varies with efficiency and practice achieved in swimming.
6. Treat the sea with respect-understand how easy it is to stray out into
deep waters.

Pool Hygiene and Safety

 If not used correctly, a swimming pool can become a dangerous place. It is
essential to observe the safety regulations.

1. Pool Staff
2. Movement around the pool
3. Pool depths
4. Long nails and Jewelry
5. Eating in the pool
6. Eating before a swim
7. Spectacles
8. Life saving apparatus
9. Noise level
10. Entering and leaving the water
11. Lifeguards
12. Pushing
13. Costumes
14. Skin diseases
15. Cuts and open wound
16. Athletes foot
17. Oil and make up
18. Blowing the nose
19. Showers and footbaths
20. Drying after a swim
21. Menstruation

Health Benefits of Swimming

Swimming is a healthy activity that can be done by most people throughout

their life. It is low impact workout that has several mental and bodily health
benefits all while being a good recreational activity. Swimming builds endurance,
muscle strength, and cardiovascular fitness. Correspondingly, it also improves
weight loss while being a safer alternative of working out for someone who is
injured or for women who are pregnant. Swimming requires less effort than other
sports, but the athletes will get the results they are looking for.

The U.S. Census Bureau reports that two and a half hours per week of
aerobic physical activity such as swimming can decrease the risk of chronic
illnesses, and help regenerate healthy cells. Furthermore, swimming is linked to
better cognitive function, also lowering the risk of Type II diabetes, high blood
pressure, and a stroke. It can improve lung and heart strength while it tones
muscles in a full body workout. People can typically exercise longer in water than in
land without increased effort and minimal joint or muscle pain. When in the water
the body undergoes less physical stress thus releasing pressure from the joints. In
addition to the physical benefits of swimming, lower stress levels and occurrences
of depression and anxiety are known to decrease while swimming. Swimming is a
meditation sport meaning there is an increase of blood flow to the brain which
allows an individual to evaluate stressors more calmly. The activity can help
increase the memory for older aged individuals who suffer from dementia.

Aquatics has a unique place in a balanced physical education programme. It

provides students with a water-based learning experience through participation in a
broad range of structured activities.
It provides opportunities for physical psychological and social development of
each student.

Physical Benefits

 Students of all ability levels can develop a range of skills in the water.
 Students can improve stamina, functional capacity and local muscular
endurance without undue strain on the joints
 Students will have the opportunity to develop a range of skills which can be
used throughout their lives

Social Benefits

Aquatics provides an opportunity to participate in physical activity which

can:

 Be enjoyed with family and friends

 Develop an awareness of safety in or near water
 Provide opportunities to share responsibilities and cooperate with others
 Become involved in competition at appropriate levels
 Assume different roles and responsibilities i.e. personal safety, co-operation,
care of others

Psychological benefits

Sports can experience:

 An appreciation of personal success
 An improved self-image and sense of independence
 An enhanced feeling of well being
 An opportunity to experience risk and challenge
Defensive and Aggressive Swimming

Defensive swimming conserves energy. Basically float on your back and use
backstroke techniques to navigate to shore. Keep your feet on the surface and use
them as shock absorbers to bounce off rocks. If you are about to go over a large
drop or falls, curl into a ball so your feet don’t hit first and potentially become
entrapped. It is important to grab breaths of air when available. If you are heading
into the exploding wave, over a drop, or into a hole – grab a deep breath before
getting submerged. The laid back position is perfect for holding on a throw rope as
well. This article provides a lot of guidance for both defensive and aggressive
swimming techniques: Swiftwater swimming.
Aggressive swimming is used to get point B as fast as possible. Perhaps there
is a big drop below or you are floating towards a strainer. Flip from your back to
your belly and kick it into high gear with an American crawl. Pretend you are a boat
and set a ferry angle to cross fast moving current without floating downstream too
far. To break an eddy fence, barrel roll over it. Another special form of aggressive
swimming is when you can’t avoid a strainer. Turn around and go head first
towards the strainer as fast as you can. When you reach the strainer, push down on
it and dive over the strainer. Here is a good video on aggressive swimming
techniques. This is a video on how to swim over a strainer.

Step 1 – Feel the water

The first step to learning swimming is to be comfortable in the water.
I call it ‘build the water confidence stage’ Just walk to and fro in shallow
water.

Step 2 – Face and ear immersion

Step 3 - Floating

Floating before you start kicking and stroking, first learn to float in the
water, floating helps you to get used to the habit of moving through water
properly and floating helps to keep your body on the surface of the water.

Breathing

Air is an absolute necessity even when in water. Stress is always laid on

proper breathing techniques which enable the swimmer to swim longer distance
comfortably.

1. Unilateral breathing – in this type of breathing the head turns laterally to one
side throughout the stroke for inhaling and exhaling is done in water.
 2. Bilateral breathing – The head turns laterally to both sides alternately and
inhalation is done on both sides but exhalation is done under water.
3. Explosive breathing – Air is inhaled through the mouth in a gulp and
exhalation is done on both sides but exhalation is done under water.
4. Trickle breathing – The air that is inhaled is allowed to trickle out of the
nose/mouth. Useful for long distance swimming

How to practice breathing

Breathing can be practiced in the pool as well as outside. Initially in a basin

of water will do. Start with practicing the explosive type of breathing inhale and
then put your face in the water and exhale through the nose/mouth as fast as you
can then continue the cycle. Initially gives gaps in between two cycles but gradually
increase the speed. Once you have mastered the art of explosive breathing try
trickle breathing. Take a deep breath of air and then put your face in the water
and exhale slowly through your nose. This is just the opposite of explosive
breathing. Exhale fast initially but try to take longer to exhale and keep increasing
the time. Next comes the unilateral breathing. Hold the basin with both hands and
put your face in the water, tilt your head to one side and inhale then tilt your head
back into the water and exhale. Continue this procedure until you can practice the
explosive and trickle breathing with the unilateral breathing. Tilt head to one side
and return to water to exhale explosively or by trickle. Once you master this
practice bilateral breathing where exhalation is underwater while inhalation is to
the sides alternately. With this also practice explosive or trickle breathing.

Essential swimming skills

1. Being able to enter the water and resurface

2. Controlling Breathing
3. Floating
4. Turning
5. Moving to safety in the water and exiting

Five Basic Skills in Swimming

Swimming takes a little coordination. You need to move your legs and arms
in tandem, as well as time your breathing and swimming strokes for maximum
efficiency. Swimming skills also include diving into the water to get a good, smooth
start on your stroke. Once you feel confident moving around in the water, you can
start learning basic swimming strokes such as breast stroke.

BREATHING

An often overlooked basic skill in swimming is the ability to time your

breaths. If you’re not comfortable breathing while swimming, you’ll struggle to
make streamlined, coordinated movements. The basic idea involves breathing out
through both nose and mouth when your head is underwater, then lift your head to
the side, taking a full breath before plunging your face back down under the
surface. In his book “Swimming: Steps to success,” David G. Thomas suggests
practicing this motion when holding onto the side of the pool with your arms
outstretched.

GLIDING

Gliding through the water is a basic skill to master before you even consider
kicking and paddling, according to swimming instructor Ian Cross, speaking to “the
Guardian.” Gliding helps you to get used to the sensation of moving through the
water headfirst. Try gently pushing off the side wall of the pool with your arms
stretched out in front of your head. Keep your head face-down in the water and
glide until you slow down.

COORDINATION

Beginner swimmers often find themselves messily chopping through the

water with their limbs. That’s fine. It takes a while to get a feel for moving your
limbs in time. You must also get used to moving muscles in your lower back,
abdomen and hips to power you forward. Similarly, try to let your legs come up
behind your body, and keep a slim, streamlined position. Over time, this reduces
drag from the water and makes you more efficient swimmer.

BREASTSTROKE

Once you feel confident with basic swimming techniques, mastering a specific
stroke is your next challenge. Breaststroke, while requiring slightly more
coordination than front crawl, offers a stable, gentle stroke that’s ideal for
beginners. To do breaststroke, you need to stay straight at the water’s surface,
holding your head up. Pull your arms in together with the hands almost touching.
As your hands reach your chest, bend your knees and lift our feet up in a frog-like
shape with the soles of your feet pointed out each side. Push back with your legs
and reach forward with your hands simultaneously. This double-propulsion should
help you surge through the water.

DIVING
 Diving into the pool is a basic swimming skill – even if it starts out of the
water. Always practice diving in a deep pool with lifeguard on duty. When you
begin, diving may only involve putting your hands together above your head and
gently curling your body forward toward the water until you fall in, headfirst. As you
progress, try jumping slightly and strengthening your legs behind you as you dive
to enter the water smoothly.

Floating

The ability to stay on or just below the water surface with certain parts of the
body above the water line.

Types of floating

1. Prone float
2. Supine float
3. Turtle float or Tuck float
4. Jellyfish float

Survival Bobbing

Whether you are a beginner or an experienced swimmer, knowledge of

survival bobbing can help you survive an accident or other difficulties in the water.
Survival bobbing enables you to float for a long time using very little energy.
Fill your lungs with air and relax your body. Let your arms and legs hand down
limply and your chin flop down to the chest. The air in your lungs helps you float on
the surface of the water. When you need to breath quickly exhale through the nose,
lift your face out of the water, and inhale through your mouth.

Types of kicks

1. The flutter kick is the most popular and easiest of them all. The force
applied in this kick should come from the upper leg. The legs are
alternately moved up and down with a slightly relax behind at the knees.
The propulsion comes from the feet, as if kicking something off the toes.
2. The breaststroke kick begins with the legs fully extended and the toes
pointed to the rear. Then, bring your heels towards the hips, just under
the surface of the water. As your feet near the hips, bend your knees and
extend them towards. At the same time, turn your ankles so that the toes
also point outwards. Then, without the pause, push your feet backwards
and squeeze your legs together until the toes again point to the rear.
3. The scissors kick begins the body turned to either side. Keep the legs
together and the toes pointing backwards. Drawing your knees up, spread
 your legs wide apart like the blades of a pair of scissors. Move your top
leg forward from the hip, then snap both legs together to their original
position in a scissors like action.
4. The dolphin kick a flexible vertical leg kick in which both legs and lower
trunk undulate through the water with an action resembling that of a
dolphin.

The Strokes

Once you have learned to swim with reasonable confidence, you can begin to
think about improving your style. So far, you have been concerned simply with
staying afloat without making any sort of progress: developing style will
automatically mean that you will move through the water faster and with far less
effort than before. The movements of the legs and feet are called kicks, which
combined with movements of the arms and hand, are called strokes.

Five basic strokes in competitive swimming

1. Freestyle or Front crawl is the fastest and popular stroke of all. It is also the
one most commonly used in training and fitness sessions
2. Backstroke or back crawl is another restful stroke as your face is always out
of the water and breathing is easy. It is thus useful in long distance
swimming.
3. The breaststroke is one of the most restful strokes, done in combination with
the breaststroke kick
4. The butterfly stroke is the most demanding and difficult of the four strokes
and is usually only taught to swimmers who are fairly competent in the first
three strokes. However, butterfly can be exhilarating when swum well, and
some young people take to it quickly because they are very supple.
5. The sidestroke is done on your side, on whichever side you find comfortable.

Rules and Regulation – Swimming

Starts and Finishes

The rules regarding starts and finishes for freestyle are easy to understand and
follow. The freestyle start is a forward start – you must be moving in a forward
fashion toward the other end of the pool. You are allowed to keep your entire body
and head submerged for up to 15 meters after your start and each turn, but after
the distance, your head must break the surface of the water. The freestyle finish
occurs when any part of your body touches the wall after you have completed the
race. For most competitive swimmers, this is a one-handed touch.

Stroke Mechanics

The term “freestyle” means that you can swim in any style he likes. In a technical
sense, you are free to swim backstroke, sidestroke or any other stroke you choose
in a freestyle race. The exception to this rule is during a medley event in which you
are already swimming backstroke, butterfly and breaststroke. In this case, you
cannot repeat a stroke and most choose a fourth, unique stroke. In competition,
however, freestyle refers to the front crawl stroke. The stroke is performed on the
stomach with an overhand arm stroke and a flutter kick. Unlike the butterfly,
backstroke and breaststroke, competitive swimmers cannot be disqualified for
performing the arms or kick incorrectly.

Turns

Freestyle turns are performed in either an open or flip-style. Both types of turns are
legal as long as part of your body touches the wall before you return to the other
side of the pool. The hand is usually the body part that touches the wall during an
open turn. Your feet touch and push off from the wall in a flip turn. Touching the
wall with any other body part, such as the back, buttocks, shoulder or elbow, is
inefficient from a racing perspective, but is not grounds for disqualification.

Disqualification

Competitive swimmers may disqualify themselves from a freestyle race if they do

not adhere to additional rules regarding their activity in the pool. Swimmers who
walk with their feet touching the bottom of the pool during a race, or forcefully pull
on the lane lines are disqualified from that particular race. However, according to
the USA swimming 2013 Rule Book, a swimmer who stands still in the pool during
the freestyle, and stays in the water until the heat is completed, will not be
disqualified. Accidentally bumping into the lane lines is not grounds for
disqualification refraining from touching the wall during a turn also disqualifies you
from a freestyle race.

Interpretation of FINA Rules

4 strokes – FINA Rules apply in terms of the nature of the strokes. Rules of the
strokes and start turn/finish of the strokes of FINA. FINA rules apply to
below explanations of the strokes:

FREESTYLE

The swimmer may swim any style, except that in individual medley or
medley relay events, freestyle means any style other than backstroke, breaststroke
or butterfly.
Some part of the swimmer must touch the wall upon completion of each length and
at the finish. Some part of the swimmer must break the surface of the water
throughout the race, except it shall be permissible for the swimmer to be
completely submerged during the turn and for a distance of not more than 15
meters after the start and each turn.

BACKSTROKE

At the signal for starting and after turning the swimmer shall push off and
swim upon his/her back throughout the race except when executing a turn. The
normal position on the back can include a roll movement of the body up to, but not
including 90 degrees from horizontal. Some part of the swimmer must break the
surface of the water throughout the race. It is permissible for the swimmer to be
completely submerged during the turn, at the finish and for a distance of not more
than 15 meters after the start and each turn. However, recent developments and
trends, swimmers and coaches have developed a “Fish action” (Fly kick on a
swimmers side”) same distance applies and passing through 90 degree. (this would
be deemed as swimming on their front and thus not backstroke) Upon the finish of
the race the swimmer must touch the wall while on the back.

BREASTSTROKE

From the beginning of the first arm stroke after the start and after each turn,
the body shall be kept on the breast. It is not permitted to roll onto the back at any
time. All movements of the arms shall be simultaneous and in the same horizontal
plane without alternating movement.
After the start and after each turn, the swimmer may take one arm stroke
completely back to the legs. The head must break the surface of the water before
the hands turn inward at the widest part of the second stroke. A single downward
dolphin kick followed by a breaststroke kick is permitted while wholly submerged.
The feet must be turned outwards during the propulsive part of the kick. A scissors,
flutter or downward kick is not permitted except breaking the surface of the water
with the feet is allowed unless followed by a downward dolphin kick. At each turn
and at the finish of the race, the touch shall be made with both hands
simultaneously at, above, or below the water level.
BUTTERFLY

From the beginning of the first arm stroke after the start and each turn, the body
shall kept on the breast.
Under the water kicking on the side is allowed. It is not permitted to roll onto the
back at any time.
Both arms shall be brought forward together over the water and brought backward
simultaneously throughout the race.
All up and down movements of the legs must be simultaneous. The legs or the feet
need to be on the same level, but they shall not alternate in relation to each other.
A breaststroke kicking is not permitted.
At the start and turns, a swimmer is permitted one or more leg kicks and one arm
pull under the water, which must bring him/her to the surface. It shall be
permissible for a swimmer to be completely submerged for a distance of not more
than 15 meters after the start and start and each turn.

MEDLEY SWIMMING:

In individual Medley events, the swimmer covers the four swimming styles in the
following order: Butterfly, Backstroke, Breaststroke and Fresestyle.
In Medley Relay Events, swimmers will cover the four swimming styles in the
following order: Backstroke, Breaststroke, Butterfly, and Freestyle.

STARTS

ALL FRONT PRONE STROKES

Swimmers are to start from the side of the pool ( starting block, side of the pool or
in the water).
The same applies to relay events e.g. Freestyle

BACKSTROKE STARTS

Swimmers have to start in the water.

Toes under the surface
15 meters maximum under water before surfacing.
One false start rule.

RELAY STARTS

Starts apply according to entering the water as stated before.

Freestyle relays (forward dive)
Medley Relays will start in the water with the backstroke leg first and backstroke
start rules applying.
TAKEOVERS

Relay swimmers must not dive (feet leave starting block) before the incoming
swimmer (on their team) in the water has touched the end of the pool in their lane.

FINISHES

Butterfly and Breaststroke finishes must be with both hands touching at the same
time and level.
Backstroke finishes must be on the back and can be with one hand
Freestyle finishes (developing on the chosen stroke) tend to be one handed and on
the swimmer front

THE RACE

A swimmer swimming over the course alone shall cover the whole distance to
qualify.

A swimmer must finish the race in the same lane in which he/she started.

In all events, a swimmer when turning shall make physical conduct with the
end of the pool course. The turn must be made from the wall, and it is not
permitted to take a stride or step from the bottom of the pool (if the host pool has
a shallow end)

Pulling on the lane rope is not allowed.

Obstructing another swimmer by swimming across another lane or otherwise

interfering shall disqualify the offender.

There shall be four swimmers on each relay team.

In relay events, the team of a swimmer whose feet lose touch with the
starting platform before the preceding team-made touches the wall shall be
disqualified.

Any relay team shall be disqualified from a race if a team member, other
than the swimmer designated to swim that length, enters the water when the race
is being conducted, before all swimmers of all teams have finished the race.
 The members of a relay team and their order of competing must be
nominated before the race. Any relay team member may compete in a race only
once.

Any swimmer having finished his/her race, or his/her distance in a relay

event, must leave the pool as soon as possible without obstructing and other
swimmer who has not yet finished his/her race.

All turns require contact as this indicates successful completion of each lap.

Failure to execute turns properly will result in DQ (disqualification) Turn

judges have to properly notify the start judge of the violation than to warrant if it is
a “DQ” able violation of the rules.

Swimmer and coach need to be notified immediately after the race so that
swimmers and coaches are not left in the dark with unexplained DQ’s.

OFFICIALS

There are several types of officials, which are needed to manage the competition.

Referee: The referee has full control and authority over all officials. The referee
will enforce all rules and decisions of FINA and shall have the final answer to all
questions relating to the actual conduct of anything regarding the meet, as well as
the final settlement of which is not otherwise covered by the rules. The referee
takes overall responsibility for running the meet and makes the final decisions as to
who wins each race. Referees call swimmers to the blocks with short blasts of
his/her whistle. This is the signal for the swimmers to stand next to the blocks.
Then the referee will blow a long whistle that will tell the swimmers to step on the
block. For backstroke events, the long whistle is the signal for the swimmers to
jump into the water. The referee will then blow another long whistle, signalling the
swimmers to grab the gutter or the provided block handle. Finally the referee will
hand over the rest to the starter by directing his or her hand in the starter.

Starter: The starter has full control of the swimmers from the time the referee
turns the swimmers over to him/her until the race commences. A starter begins the
race by saying “Take your mark.” At this point, the swimmers will get into
stationary positions in which they would like to start their race. After all swimmers
have assumed their stationary position. the starter will push a button on the
starting system, signalling the start of a race with a loud noise(usually a beep or a
horn) and flash from a strobe light. A starter sends the swimmers off the blocks and
may call a false start if a swimmer leaves the block before the starter sends them.
A starter may also choose to recall the race after the start for any reason or request
the swimmers to “stand”, “Relax” or “step down” if he or she believes that (a)
particular swimmer (s) has gotten an unfair advantage at the start.

Clerk of Course: The clerk of course (also called the “bullpen”) assembles
swimmers prior to each event, and is responsible for organizing (“seeding”)
swimmers into heats based on their times. Heats are generally seeded from slowest
to fastest, where swimmers with no previous time for an event are assumed to be
the slowest. The clerk of the course is also responsible for recording and reporting
swimmers who have choosen to “scratch” (not swim) their events after they have
signed up or qualified to a semifinal or final. The clerk is also responsible for
enforcing rules of the swim meet if a swimmer chooses to not show up (“No show”-
NS) his or her events.

Timekeepers: Each timekeeper takes the time of the swimmers in the lane
assigned to him or her. Unless a video backup system is used, it may be necessary
to use the full complement of timekeepers even when automatic officiating
equipment is used. A chief timekeeper assigns the seating positions for all
timekeepers and the lanes for which they are responsible. In most competitions
there will be one or more timekeepers per lane. In international competitions where
full automatic timing and video placing equipment is in use timekeepers may not be
required.

Inspectors of turns: One inspector of turns is assigned to one or more lanes at

each end of the pool. Each inspector of turns ensures that swimmers comply with
the relevant rules for turning as well as the relevant rules for start and finish of the
race. Inspectors of turns shall report any violation on disqualification reports
detailing the event, lane number, and the infringement delivered to the chief
inspector of turns who will immediately convey the report to the referee.

Judges of Stroke: Judges of stroke are located on each side of the pool. They
follow the swimmers during their swim back and forth across the pool. They ensure
that the rules related to the style of swimming designated for the event are being
observed, and observe the turns and the finishes to assist the inspectors of turns.

Finish Judges: Finish judges determine the order of finish and make sure the
swimmers finish in accordance with the rules (two hands simultaneously for
breaststroke and butterfly, on the back for backstroke, etc.)

If an official observes a swimmer breaking a rule concerning the stroke he or she

swimming, the official will report what they have seen to the referee. The referee
can disqualify (or DQ) any swimmer for any violation of the rules that he/she
personally observes or for any violation of the rules that he/she personally observes
or for any violation reported to them by other authorized officials. All
disqualifications are subject to the decision and discretion of the referee.
Those who are disqualified may choose to protest their disqualifications. Protest are
reviewed by a panel of officials instead of the deck referee or stroke judges who
may have made the initial disqualification report.

Facilities and Equipment

Facilities
 Safety, handicap and accessibility railings
 Deck mounted handrails
 Heavy-duty stair rails
 Grab bars
 Therapeutic rails
 Exercise bars
 Swimming pool lifts, platform style and seat model
 Lifeguard chairs and platforms
 Recessed steps and ladders
 Starting platforms
 Stanchion posts and anchors
 Diving boards
 Diving standards, towers and platforms

Equipment

1. Swimsuit/Trunks
Obviously one needs swimming suit to learn how to swim. For men, these generally
include swim briefs or swimming trunks. Boardshorts aren’t actually good for
swimming purpose as they tend to create too much drag. Additionally, they are
forbidden in certain pools for basic hygienic reasons. For women, the primary
comfortable swimsuit is the one-piece swimsuit.

2. Googles
Swimming googles are very important for vision underwater. They also function as
protectors of your eyes and maintain clarity underwater. Swim googles keep the
pool chemicals like chlorine and also your hair out of your eyes so you can see
where you’re going.

3. Swimming Cap
Swimming cap should be present in every swimmer’s swimming accessories bag.
They are available in many alternatives, and it is crucial to find the one that fits
your head perfectly. Majority they are made in three primary materials such as
latex, silicon, and lycra. A swimming cap keeps your hair somewhat dry and
protected from the pool chemicals, and also keeps your hair out of your face and
mouth when swimming.
 4. Ear Plugs
The two types of swimming ear plugs are custom fit plugs and one-size-fits-all swim
plugs. Ear tubes are small sized cylinders that are placed through the eardrum.
Doctors recommend frequent use of swimming when diving or swimming. The
benefits of wearing swimming ear plugs include prevention of water entering into
the ear canal and protection from both ear infections and irritations. They also
avoid ear aches and enable people to enjoy swimming in spite of suffering from a
perforated eardrum.

5. Nose Clip
Swimming nose clips (or nose plugs) are small pieces of bent wire. They are
designed in a padded form with rubber such that one can stick them inside the
nose. They are specifically designed to keep the water out by squeezing the nostrils
together. This is very beneficial if your nose is allergic to pool chemicals (such as
chlorine). While learning freestyle stroke, using nose plugs avoids water from
entering the nose especially when one rotates the head to breathe. While learning
backstroke, it again prevents the water from entering the nose if you lack balance
or in case the water is projected at your face by the recovering arm.

6. Kick Board

Terminologies

Action In swimming, a movement of the limbs. For every action there is an

equal and opposite reaction.
Aerobic Loosely, exercise for which there is sufficient oxygen. It relates to
endurance.
Age-group
Swimming Development system in which children compete against others of
The same ages from 9-17 years old.
Alternative
Strokes Shorthand term for back and front crawl strokes.
Anaerobic Loosely, exercise for which the oxygen supply is insufficient. It
relates to sprinting.
Backstroke A style of swimming in which, for competition purposes, the
Swimmer must remain on the back through out the race, except for
A moment during the turn. It is the only racing stroke in which
Competitors are in the water at the start.
Ballistic In swimming, a rapid flinging action of the arms in recovery.
Beat Board The beat board are made of polystyrene foam which is light in
Weight and boards are good for beginners for keeping their body
Into right kicking position.
Bent arm The most skilled and effective way of using the arms in all
Swimming strokes.
Breaststroke The oldest stroke used in competition and probably the most
 Natural.
Breathing Moving air into and out of the lungs.
Butterfly A stroke which developed from breaststroke, and similarly requires
Simultaneous movements of arms and legs.
Catch up A style of swimming crawl strokes where one arm waist just before
Catch point for the other top join it. Used also as training skill.
Sometimes referred to as sliding, or overlap.

Circuit
Training Training in which all swimmers exercise simultaneously at different
Stations, changing their stations in rapid succession.
Consolation
Final A race swum by the fastest competitors not qualifying for the final
Of an event to determine place 9-16.
Coordination The interlinking arm and leg movements with breathing which
Produces swimming.
Crawl A stroke which is used in freestyle racing.
Cross-over
Kick A kick in which one leg kicks across the other
Dog
Paddle Swimming on the front using an alternating crawl leg kick and an
Alternating arm action, with an underwater recovery.
Dolphin Kick A flexible vertical leg kick in which both legs and lower trunk
Undulate through the water with an action resembling that of a
Dolphin.
Drill A practice used in a swimming session, usually by a coach.
Flutter kick Alternative vertical kick used in front crawl and backstroke.
FINA Federation International de Natation Amateur. Founded at London
Olympic Games of 1908, it is the world governing body for
Swimming, diving, water polo and synchronized swimming.
False start A start by a swimmer before the gun, three false starts
Disqualifying the swimmer.
Flags A line of flags is strung across the pool to warn backstroke
Swimmers of the imminence of the turn, it is recommended the
Flags be 5m from the end.
Flippers The flippers are made of plastic with rubberized strips attached to
That. The flippers help in both loosen up and overload the ankles
On alternating technique.
Foul Any infringement of the rules, including interference, walking, an
Illegal turn, an illegal start. The penalty is disqualification except for
Interference where the penalty is at the referee’s discretion.
Goggles The goggles are made of plastic eye pieces with strong elasticated
Support which goes round the back of the head, it helps the
Swimmer to escape from slip off water inside and enables him
Clearly see under the water.
HypothermiaLoss of heat at the vital core of the body.
Hypoxic
Training A training technique in which swimmers cover short distances
Without breathing to improve their tolerance to oxygen depth.
Long course A 50m pool: sometimes 50m pool are referred to as Olympic pools.
Long-distance
Swimming Open water swimming in lakes, rivers, and the sea: races range
From 1 mile to 40 miles.
Pitch The angle at which the hands and feet move through the water.
Pull That part of a stroke performed by the arms.

Recovery Movements which return the limb to the position from which they
Started.
Relays Events in which teams of swimmers swim in sequence.
Screw-kick Colloquialism for an irregularity of the breaststroke kick.
Sculling Propulsion obtained by small hand movements accompanied by
Changes of pitch.
Short course In theory any pool less than 50m long, although a strong body of
Opinion holds that the term should be applied only to 25m pools.
Syncronized
Swimming A competitive form of water ballet, for women only.
Take-off Starting blocks, 30 inches above the surface of the water, should be
Provided for dual meets and must be provided for championship
Meets.
Trudgen A hand-over. Or double arm over-arm stroke in which the swimmer
Uses alternate arms, always breathing on the same side.

TERMINOLOGIES

SWIMMING – It is the propulsion of the body through water by combined arm and
leg motions and the natural floatation of the body.

SWIMMING DRILLS – These simple are exercises that focuses on a particular aspect
of a swim stroke. It helps to improve the swimming technique.

STROKE – The stroke you are completing.

FREESTYLE – It is used for competitive swimming which allows the swimmer to

swim whatever stroke they desire.

STREAMLINE – Underwater body position after diving or pushing off the wall which
maximises swim speed and efficiency
BREASTSTROKE – Is when the swimmer uses their chest and their torso does rotate
during this stroke.

FLUTTER KICKS – Is a kicking movement in swimming.

BUTTERFLY – Swum on the chest, with both arms moving symmetrically.

BACKSTROKE – this type of stroke is swim on the back where the swimmer is in a
supine position in the water.

BOBBING – Where you sink underwater and slowly exhale a stream of bubbles
through your nose and mouth, is a way to grow familiar with breath control.