SWIMMING

Swimming is a movement by humans or animals in the water, usually without artificial assistance.
It is an art of self-support or self-movement, using the arms and legs in or on the water, usually for
a sport or recreation. Swimming is an activity that is useful and recreational for many species. An
individual’s ability to swim can be judged by speed or stamina.

The Five Primary use of Swimming

1. Bathing
2. Cooling
3. Travel
4. Fishing
5. Escape

VALUES OF SWIMMING
1. Competitive Values
• Man is naturally competitive. He likes to compete against others.

2. Therapeutic Values
• People who have physical and mental disabilities like paralytic, victims of Cerebral palsy,
the crippled and the injured may find help swimming as an Outlet and physical exercise
they need for their improvement and recovery.

3. Recreational Value
• Swimming has become a popular form of recreation not only for family members but all
kinds of people of all walks of life. Learning to swim prepares the individual to other aquatic
activities such as scuba diving, surfing, Canoeing, motor boating, water skiing, sailing.
Fishing and other water games.

4. Physiological Values
• swimming benefits much the cardiovascular system since it develops endurance aside from
strength of body muscles. It also contributes to the development and proper maintenance of
the viral organs of the human body.

5. Safety Values
• Sea Tragedies caused by storms and typhoons lose many lives. The Ability to swim ids a
prime importance to safety against.
 BENEFITS OF SWIMMING

1. Low impact Swimming

• provides many benefits for muscles and joints. The resistance provided by the water
helps to strengthen muscles while also providing low-impact exercise for joints. If
you struggle with injuries, especially in the joints, finding low-impact exercises to do
is extremely important but even if your body is in perfect shape, doing low-impact
exercise is the best way to prevent future injuries from developing. By far, the best of
these exercises is swimming.

2. Can be continued for lifetime

• Swimming is a healthy activity that can be continued for a lifetime, and the health
benefits swimming offers for a lifetime are worth the effort it takes to get to the
swimming pool. It works practically all the muscles in the body (if you do a variety
of strokes).

3. Builds Cardiovascular fitness

• Swimming is an effective exercise activity to develop cardiovascular endurance
because it causes your body to use the aerobic energy system to fuel your movements.
When exercise activities are submaximal and done over a period, the aerobic energy
system is effective at providing your body with the oxygen it needs. However,
swimming at high speeds can require you to use the anaerobic energy system. Most
swimming activities require that you maintain movement over a period of time. To
maintain this movement, your lungs must take in oxygen, which is then transported
by the blood system to your working tissues so that it can be used to provide fuel to
your working muscles, it is free coordinated efforts of. your heart, lungs and
circulatory system that keep your muscles contracting. Swimming workouts that last
over two minutes are completed because of your cardiovascular endurance levels.

4. Builds muscle mass

• Swim in the "sprint" style. This means focusing on swimming a set of laps in a very
short time. Sprint style swimming stresses the muscles, which builds more muscle
mass and definition than endurance swimming.

5. An alternative when injured

• Instead of weightlifting, jogging, etc. As for his exercise it is better that he may
swim because swimming has low impact that doesn't damage the muscles or
bones.

6. It's a break from the summer heat

• which means that swimming can be relaxing for it helps you cool the environment
that surrounds you.

7. It's a family affair

• it can be enjoyed by the family having their bonding. Where both father and mother
would be free from their work
8. Burns Calories
• In fact, a hard swim can be as strenuous as running and can burn more calories.
Because you use both upper and lower body muscles, swimming is a total body
workout

HISTORY
Drawings from the Stone Age were found in "the cave of swimmers" near Sura, dating
back to 2000 B.C.

1538 - Nicolas Wynman, German professor of languages wrote the first swimming book
named "The Art of Swimming" to reduce the danger of drowning and breaststroke is
mentioned for the first time. It is assumed that the movement used in the breaststroke as
described in the book imitated those of frogs in the water.
1800 - Competitive swimming in Europe started mostly using breaststroke
1869 - the Metropolitan Swimming Clubs Association was formed; this later became the
Amateur Swimming Association. The first national champion was Tom Morris who won a
mile race on the River Thames
1837- Founded the first swimming organization, the National Swimming Society in London.
1873 - Front crawl, then called the trudgen (now known predominantly as freestyle) was
introduced by John Arthur Trudgen
1875- The first person to cross the English Channel (England to France) with no type of
buoyancy aid was the former merchant seaman Captain Matthew Webb, who achieved the
feat in 21 hours 45 minutes.
1886- The creation of swimming association, Amateur Swimming Association (ASA)
1891- First synchronized swimming competition in Berlin
1895- Swimming was part of the first modern Summer Olympic Games in Athens.
1900- Backstroke was included as an Olympic Event.
1900- The world swimming association Federation Internationale de Natation Amateur was
formed to administer amateur swimming competitions.
1911- Filipinos watched avidly from the sidelines as the first swimming championship meet
was held at the American Columbian Club swimming pool with compelling American team
from the Manila YMCA, the American Columbian Club, and the USS Saratoga.
1912-Women's swimming events were first included in the Olympic
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.

1913- During the Far Eastern Games held at Manila in 1913, the Philippine Team composed of
Condrado Benitez, J. del Pan, C. Aiville and L. Cristobal won the championship against China and
Japan

1920- The world’s foremost freestyle swimmer was the American Johnny Weissmuller, who held
almost every record there for ten years.

1920- Swimming was the first included in college P.E. in the Philippines. The University
of the Phil. and Phil. Women University were the first schools to have swimming pools
and made swimming a part of the curriculum.
1924- Teofilo Yldefonso won recognition as the greatest Filipino swimming.

1926- the first woman to swim the English Channel was the American Gertrude Ederle,
who set a new record (for men and woman) of 14 hours 39 minutes.

1940- The first reports about the “side stroke" came from Great Britain. The legs executed
a scissors kick while the armed moved the water. Later, one arm was swung forward
above the water.

1950s and 1960s- Women's swimming was dominated by young Australian in the form of
Dawn Fraser.

1952- Butterfly was first a variant of Breaststroke, until it was accepted as a separate style
in the Olympics

1972- The next big American swimming sensation was Mark Spitz, who won seven gold
medals at the Munich Olympics.

2004- Phelps has won 16 Olympic Medals

2008- Phelps also won in Beijing Olympics he got 8 gold medals. Phelps has twice tied
with a total record of eight gold medals at one Olympics.
 NOTABLE CHANGES TO THE SPORT

The first four competitions were held in open water.

1896- Mediterranean Sea
1900- The Seine River
1904- An Artificial Lake
1908- Mediterranean Sea

1904 Olympics – freestyle race was the only one ever measured in 100 yards instead of the
usual 100 meters
1908 Olympics - a 100-meter pool was built and sat in the center of the main stadium’s
track and field oval.
1912 Olympics -marked the beginning of electronic timing.
1924 Olympics- were the first to use the standard 50-meter pool with marked lanes.
1936 Olympics diving blocks were eventually incorporated.
1950s – flip turn was developed.
1976- Goggles were first used.

FIVE RECOGNIZED STROKES HAVE EVOLVED SINCE THE LATE

19th CENTURY

1. Crawl (also known as freestyle because it is the stroke of choice in freestyle

competitions)
2. The alternating arm backstroke, first used in the 1912 Olympic Games by the
American swimmer Harry Hebner.
3. Breaststroke, the oldest style of swimming (known since the 17th century)
4. Butterfly, developed in the 1930s by Henry Myers and the American swimmers and
recognized in the 1950s a separate kind of stroke.
5. Sidestroke, which was the basic stroke in the early years of competition but is not
used only in non-competitive.
 COMPETITIVE

Competitive swimming was first introduced in the early 1800's in Britain by the
National Swimming Society. At that time, there were man-made indoor pools in London
and the National Swimming Society of England used them for swimming competitions,
these events became popular in England and led to the formation of the Amateur Swimming
Association in 1880. The goal of competitive swimming is to be the fastest to swim at a
given distance and drop time.

COMPETITIVE SWIMMING STROKES

Swimming Stroke #1 – THE CRAWL or FREESTYLE

Amongst all the swimming strokes the crawl is the most popular and beginners find it
the easiest to team. The technique involved in this swimming stroke is pretty simple.
You float on your belly in the water and propel yourself by rotating your arms in a
windmill motion and kick your legs in a fluttering motion. The hardest part of this
swimming technique is the coordination of the breathing while performing the strokes
since the face remains in the water almost all the time.

The Crawl Swimming Technique

The Arm Strokes

• The arms should be moved alternately, in rotating
windmill type of motion.
• In order to swim in straight line, each arm should be
extended to full reach and pulled with equal forced
through the water.
• When under the water, the arms should be moved to form
"S" pattern.
• During recovery, while the hands should be cupped, the
hand and the wrist should be relaxed.
The Leg Movement
• The legs are kicked alternatively in fluttering motion.
• The knees should be bent slightly.
• The ankles and feet should be relaxed.
• For maximum propulsion, the downward kicking motion should be emphasized.
How to breathe
• The stroke begins by raising one arm, and as the shoulder is raised, the head should
be turned to the side to take a breath.
• The head should be turned just enough so that the nose comes off the water in order
to breathe.
• The head should not be lifted off the water since that slows down the speed of the
propulsion.
• Take a single deep breath, or several breaths, as required, and then tum the head
back into the water and exhale. through the mouth and nose
• Coordinating with the stroke of the arm, tum to the opposite side, and repeat the
same process.

Swimming Stroke #2 – THE BACKSTROKE

The backstroke is akin to the crawl, except that you float on your back in the water.
The arms are moved in a similar alternate windmill motion and the legs a kicked in a
similarly fluttering motion. The two basic techniques of a correct backstroke is: One, that
the arms are moved with a equal force or else you will find yourself swimming off towards
one side, Two, that the body should be rolled from one side to the other so that the arms
extend to their utmost reach to propel you by catching enough water.

The Backstroke Swimming Technique

The Arm Stroke

• The arms should be moved alternately, in a
windmill pattern of movement. As they are rotated.
• The hands should be cupped, and when it comes out
of the water, the thumb should come out first.
• When under the water, the arms should be moved
to form an “S” pattern.

The Leg Movement

• Like in the crawl, the legs are kicked in fluttering motion, alternately.
• The knees are bent slightly.
• The ankles and feet should be relaxed.
• However, unlike the crawl, for maximum propulsion, the upward kicking motion
should be emphasized.
How to Breathe
• The heads should be kept facing up.
• Since the head is out of the water all the time, the breathing need not be.

Swimming Stroke #3 – THE BREASTSTROKE

Intricate timing is involved in breaststroke. As a matter of fact, missing even a
single stroke can disqualify you in a swimming competition. The swimming technique
involves a pattern wherein the body bobs upwards and downwards as you propel yourself
forward in the water. The breaststroke is a difficult swim. Basically this •swimming stroke
involves pulling your arms through the water, as you bob up and breathe and then kicking
with your legs as you bob down and glide forward. The arm pulling and the leg kicking are
done alternatively.

The Breaststroke Swimming Technique

The Arm Stroke

• The arms should be kept overhead when you start
the stroke.
• Then, the arms should be brought towards the chest,
pulling on the water.
• The hands should be kept cupped.
• Take the arms back to the starting position.

The Leg Movement

• The knees should be brought up to the chest.
• Then the legs should be thrust straight and
backwards
• The legs should be snapped together in order to push the water as well as
propelling you forward, kin to a frog kick.

How to Breathe

• A breath should be taken each time an arm-stroke is made.

Swimming Stroke #4 – THE BUTTERFLY STROKE
Similar to the breaststroke, the butterfly is also a difficult swimming technique and
not advocated for beginning learners since it involves a fair amount of strength as well
as precise timing. While performing this stroke, the legs should be moved together akin
to the movements of a dolphin's tail the arms should also be moved together, pushing tie
water downwards and then backwards, while the torso moves forward in an undulating
manner.

The Arm Stroke

• The arms should be moved together, pulling

through the water, while the hands are kept
cupped.
• The palms should be faced outwards and
pressed in a downward as well as outward
movement.
• The stroke is completed by swinging the
arms forward in a sweeping movement while
they are above the water.

The Leg Movement

• The knees should be kept together and slightly

bent.
• Then the knees should be straightened,
making a downward thrusting movement, while the feet are whipped downwards.
• For each arm stroke two kicking movements should be performed

How to Breathe

• A breath should be taken at the culmination of each stroke of the arms.

 KINDS OF RELAYS
In relays you swim as one of a team of four people, each swimming an equal
distance. There are two relays, the freestyle and medley.

1. Medley Relay
Medley Relay Order
1. Backstroke
2. Breaststroke
3. Butterfly
4. Freestyle

2. Freestyle Relay

STYLES

A style is also known as a stroke. Stroke can also refer to a single completion of the
sequence of body movements repeated while swimming in the given style. It is possible to
swim by moving only legs without arms or only arms without legs, such strokes may be
used for special purposes, for training or exercise for amputees and paralytics.

1. FRONT CRAWL - it is the fastest swimming style.

- Trudgen - similar to front crawl, except that it is swum with a scissor kick.
- Trudgen crawl - similar to the trudgen but with a flutter kick between a scissor kick.
- Double Trudgen — similar to the trudgen but the sides of the scissor kick alternate
- Double Trudgen crawl — similar to the double trudgen but with flutter kick between
the scissor kick alternate
- - Dolphin Crawl — similar to front crawl but with dolphin kick. One kick per arm or
duo kicks per cycle. This style is often used in training.

2. BREASTROKE
- Heads-up Breaststroke — similar to breaststroke but the head stays out of the water.
This style is very popular for recreational and for rescue swimmers approaching a victim.

3. BUTTERFLY
- Slow Butterfly (also known as moth stroke) — similar to butterfly but with an
extended gliding phase, breathing during the pull/push phase return head into water
during recovery. This style uses four kicks or more per cycle.
4. DOG PADDLE
- face over water and paddling with alternate hands, often with the nose and mouth
‘above the water. This stroke can be used in reverse to propel the body feet first.
- Human stroke — similar to the dog paddle but the arms reach out more and pull
farther.

5. SNORKLING
- swimming on the breast using a snorkel, usually in combination with masks and
fin. Any stroke on the breast can be used and there is no need to lift or turn the head
for breathing.

6. FIN SWIMMING
- is the progression of a swimmer using fins either on the water surface or under water.

7. BACKSTROKE (also known as back crawl)

a. Elementary backstroke— both arms move synchronized with a small,
synchronized kick. This is also sometimes known as the lifesaving kick.
b. Inverted breaststroke— similar to elementary backstroke but with a breaststroke
kick.-Inverted butterfly — similar to the backstroke, but with a dolphin kick.
c. Back double trudgen — similar to the backstroke, but with a scissor kick to
alternating sides.

8. SIDE STROKE
- lying on the side with alternating underwater recovery and a scissor kick.
- Overarm sidestroke- similar to the side stroke but with an overwater recovery of
the top arm.

RECREATIONAL SWIMMING

The most common purpose for swimming is recreation. Recreational swimming is

considered by many as a good way to relax while enjoying a good full-good workout.

OCCUPATIONAL SWIMMING

Some occupations required the workers to swim or related in swimming such as

Abalone divers or pearl divers, guards or member of coast guards, marine biologist,
special forces such as Navy Seal, and swimming gear.
 SWIMMING OFFICIALS

At any swimming meet there are a range of different people involved in running the
competition. A key distinction is between technical and non-technical officials. Technical
officials are the people in white who are responsible for ensuring that the rules of
swimming are upheld and that all swimmers have the opportunity to compete fairly in
whatever events they swim. At any meet fierce is a range of different officials including
referee(s), starter, judges (stroke, finish, and turns) and timekeepers. We need at least 20
officials across different levels of qualification to run a meet!

1. Referee
- The Referee is for overseeing and administering the event. He will verify decisions
made by fellow judges and will make a final ending if an appeal has been made.

2. Finish Judge
- Make sure the swimmers touch the wall with the appropriate number of hands (one
hand for freestyle and backstroke, two hands for butterfly and breaststroke with the
swimmers’ hand touching the wall side by side. He decides and reports on what
positions the swimmers finished in.
3. Turn Judge
- Check that the swimmer’s turn is within the rules.
4. Stroke Judge
- There are 4 strokes judges, and they watch the swimmers to verify that the swimmers
are performing the strokes in a legal manner.
5. Timers
- There are 8 timers one for each swimmer. They record the time for the swimmer who
is swimming in the lane they oversee.
6. Chief Timer
- He verifies the electronically recorded times, after he has checked with the timers.
7. Coaches
- Along with the starter and the officials make sure everything is running smoothly. If
an official catches a swimmer breaking rule concerning the strokes, he or she is
swimming, that swimmer is said to be disqualifies and the swim in not considered
valid, and therefore their time will not count.

OTHER ACTIVITIES RELATED TO SWIMMING

1. Diving 4. Water polo 7. Fishing

2. Synchronize swimming 5. Wind Surfing 8. Water skiing
3. Scuba diving 6. River rafting 9. Triathlon
 FACILITIES AND EQUIPMENT

1. Swimming Pool
2. Diving Boards
3. Swimming cap/head cap – in some pools you are required to wear a cap. Make sure
you check on the regulations before you go to a new pool. If you have long hair, it is a
good idea to wear a cap, both use of your exercise time.
4. Flippers - Using flippers loosen and strengthens your ankles and allows you to make
better use of your exercise time.
5. Goggles - Chlorinated pools and long training sessions can irritate your eyes, so most
swimmers use goggles at least some of the time.
6. Ear plug - to stop water getting in your ears, you can use plugs that mould to fit your
ears exactly.
7. Nose Clips- the plastic forms a "U" shape when you press it over your nose.
8. Pull Buoys - hold your legs in place and keep your body in the correct position while
exercising your arms.
9. Hand paddles - Using hand paddles is a good way to practice your arm action once you
have a good stroke. The larger the paddle, the greater the effort you need to make.
10. Kick Boards - are large floats you hold on to while you practice leg action.
11. Laine Line - these divide the pool into lanes. They float on the surface and help to make
sure the racers swim in a straight line. In most pools these Jane lines have special floats
on them that stop waves going from one lane to another. These are called turbulence.
12. Starting Platform - these let the racers get a faster start. For front crawl, butterfly, and
breaststroke the swimmers dive off these starting blocks. In backstroke races they hang
on to them while in the water.
13. False Start Rope - this allows the starter to stop the swimmers if one of them has dived
in too soon. If there is a false, start the rope is dropped into the water and the swimmers
swim into it They know then that they must go back and start again.
14. Backstroke Turn Indicator - a backstroke flag tells backstroke swimmers when they
are getting close to the wall. The swimmers count the number of strokes it takes them to
get from the flag to the wall: so that the next time they go under the flag they don't need
to look around to see how close the wall is.
15. Timing pads – when the starter fires the start gun, the clock begins to run. Each lane has
a special pad at the end, which stops the clock, when the swimmer’s hand touches it at
the race. The swimmer’s time then appears on a large screen at the side of the pool.
 BASIC SKILLS IN SWIMMING

1. Bobbing or Bubbling - submerge the face in the water and exhale air through the nose
then raise the head and inhale air through the mouth. The ability to bob is essential
rhythmic breathing.

According to Douglas and Marthur (1994: 13), there are four breathing techniques.'
unilateral breathing, bilateral breathing, explosive breathing, and the trickle breathing.
However, the first two are to be taken as breathing position techniques whose
procedures are discussed as follows:

a. Unilateral breathing - the head turns laterally or rolls to one side only taking the
face out of water, either left of right depending upon the convenience.

b. Bilateral breathing - while swimming, head turns laterally, or rolls, to both sides
alternately, the face out of the water, and inhalation is due on both sides. But
exhalation is done under water when the head rolls back into the water submerging
the face.

The breathing techniques or tie manner, in which breathing is done during a swim, differ
only in terms of the speed with which the eye is completed as discussed below.

a. Explosive breathing- air is inhaled through the mouth in a gulp in either unilateral or
bilateral breathing position while exhalation is done in water through the mouth and nose
explosively.

b. Trickle breathing - the air that is inhaled is allowed to trickle slowly out of the nose and
mouth while in either unilateral or bilateral breathing position.

2. Floating - to remain on the surface of the water.

Types of Floating

a. Prone Float c. Egg Float

 b. Back Float d. Jellyfish Float

3. Treading Water – staying in the water for a long period by using the scissor and frog
kick in an interval motion.

a. Sculling - It is performed by lying on the back with arms and hands down at side
feet near the surface, as in the back float position. The hands and forearms are
rooted toward the feet, thus engaging the water and it in the direction of the feet.

b. Finning - This skill is similar to sculling as far as position is concerned but in it,
the stroke with the hands is enlarged by bringing the hands up to about the hips
then catching the water with the palms of the hand and pushing it towards the feet.
This is done more slowly than sculling by resting after each thrust.

4. Kicks - the action of your legs that moves you through the water.
a. Flutter kick - used for the freestyle.
b. Reverse Flutter kick – used for the backstroke.
c. Frog kick- used for the breaststroke.
d. Dolphin kick- used for the butterfly stroke.
e. Scissors kick- used for the side stroke.

5. Gliding- is an essential skill behind the strokes particularly the breaststroke, the
freestyle, and the backstroke. The glides involve learning to use momentum from the
extension of the legs to move through the water. There are two basic glides — the prone
glide and the back glide.
 RISKS OF SWIMMING

Swimming is generally a healthy activity and enjoys a low risk of injury compared
with many other sports. Nevertheless, there are some health risks with swimming, including
the following:
§ Drowning, inhalation of water arising from
- Adverse water conditions swamping or overwhelming the swimmer or causing
water inhalation.
- Actions of others pushing under water accidentally in play or intentionally
- Exhaustion or unconsciousness incapacitation through shallow water blackout,
heart attacks, carotid sinus syncope or stroke.

§ Adverse effect of immersion

- Secondary drowning was inherited from soul water creates a foam in the lungs that
restricts breathing.
- Saltwater aspiration syndrome, SWAS.
- Thermal shock after jumping into water can cause the heart to stop.
- Exostosis is an abnormal growth in the ear canal due to the frequent long-term
splashing of water into the air canal. (Known as Surfers’ ear)
- Hyperventilation in a bid to extend underwater breath-hold time lowers blood
carbon dioxide resulting in suppression of the urge to dive.

§ Adverse water and weather conditions

- Currents, including tides and rivers can cause exhaustion and move swimmers away
from safety or pool swimmers under water.
- Wind enhances waves and can blow a swimmer off course.
- Hypothermia, due to cold water can cause rapid exhaustion and consciousness.
- Sunburn severity can be increased by reflections in the water and the lack of
clothing worn during swimming long term exposure to the sun contributes to risk of
skin cancer.
-
§ Objects in the water
- Propeller damage is a major cause of accidents either by being run over by a boat
or entanglement on climbing into both.
- Collision with another swimmer, the pool walls, rocks or boats.
- Diving into a submerged object, or the bottom. often in turbid water
- Snagging underwater, objects. particularly submerged branches or wrecks.
- Stepping on sharp objects such as broken glasses.

§ Dangerous aquatic life

- Stings (jellyfish and some corals)
- Piercings (sea urchins zebra mussels’ stingrays)
- Bites (sharks and other fish snakes’ lobster or crab)
- Electrocution (electric rays, electric eels)

§ Exposure to chemicals
- This infected chlorine will increase the pH of the water. If uncorrected, the race pH
may cause eye or skin irritations.
- Chlorine inhalation, breathing small quantities of fluorine gas from the water
surface while swimming for long periods of time may have an adverse effect on the
lungs, particularly for asthmatics. These problems may be resolved by using a pool
with better ventilation and an outdoor pool having the best result.
- Chlorine also has a negative cosmetic effect after repeated long exposure, stripping
brown hair off color, turning it very light blonde. Chlorine damaged the structure of
hair, turning it freezing. Chlorine can dissolve copper, which turns blonde hair
green. Proper pool maintenance can reduce the amount of copper in the water, while
wetting the hair before entering a pool can help reduce the absorption of copper.
- Chlorine will often remain on skin in an anhydrous form even after several
washings. The chlorine becomes odorous once it is back in the aqueous solution.

§ Infection
- Water is an excellent environment for many bacteria, parasites, fungi, and viruses
affecting humans depending on water quality.
- Skin infections from both swimmer and shower rooms can be caused by athlete's
foot. The easiest way to avoid this is to dry the space between the toes.
- Microscopic parasites such as Cryptosporidium can be resistant to chlorine and can
cause diarrheal illness when swimmers swallow pool water.
- Ear infections, otitis extrema. Unfortunately, when chlorine levels are improper
balance, severe health problems may result, such as chronic bronchitis and asthma.

§ Swimmers’ own actions

- Overuse injury. Competitive butterfly stroke swimmers, for example, may develop
some back pain, including vertebral fractures in rare cases and shoulder pain after
long years of training. Breaststroke swimmers may develop knee pain. Freestyle
and backstroke swimmers may develop shoulder pain, commonly referred to as
swimmers’ shoulder.
 RULES ON POOL USE, HYGIENE & SAFETY
It is useful to have swimming equipment as well as equipment for safety within the
immediate vicinity of the pool Kickboards for learners should be made available since these are
useful in practicing various kicks and for building stamina. At times, leg floats may also be
needed. All swimming areas should have at least minimum equipment for safety and first aid.
Aside from the first aid kit, there should be buoys, shallow water markers, ropes, and ring buoys.
If swimming is done at sea, there should always be a boat nearby and if possible, markers should
be provided in strategic places to guide the learners.

If not used correctly, the swimming pool can become a dangerous place. It is essential for
everyone to observe and follow the safety and hygiene rules and regulations.

Rules for Pool Use:

1. Shower thoroughly, preferably with soap before donning swimsuit.

2. Remove all jewelry and accessories.
3. Walk through the footbath before entering the pool area.
4. Use designated areas for personal necessities, after all the comfort room is more
comfortable when nature calls.
5. No eating is allowed around the pool area.
6. Running around the pool is prohibited unless specified by the instructor.
7. Street shoes and clothes should not be worn on the pool deck.
8. Refrain from using slides and other contraption when instruction is ongoing.

Other Pool Hygiene & Safety Rules:

1. Pool staff
- become acquainted with the pool staff who usually help in keeping an eye on
swimmers.
2. Movement around the pool
- Should be at walking pace since most of the time, the pool sides are slippery and
wet conductive to accidents.
3. Pool Depths
- Always check on the layout of the pool including the varying depths and dangerous
corners especially when the required rectangle shaped pool is not available.
4. Long Nails and Jewelry
- When learning how to swim, one does not have full control of one’s movement in
the water. Thus, it is advisable to keep nails short and remove all jewelry before
entering the pool.
5. Eating before swim
- It must be avoided up to least two hours before the swims. A full stomach could lead
to nausea due to exhaustion while swimming, or more seriously, it may cause
stomach cramps which at times may prove fatal.
6. Spectacles
- If you have weak eyesight and are not comfortable without glasses, you should wear but
tie them, but tie them up with as elastic band.
7. They do not slip off:
- Swimming goggles should be used only for swimming and not for diving as they
could slip off and be rendered useless.
8. Life Saving apparatus.
- is essential to use all lifesaving apparatus so that you are not helpless in case of an
emergency. Apart from the safety code most swimming pools also maintain a pool
hygiene and personal hygiene code. These should be followed strictly.
9. Noise level
- Try not to make too much noise in the swimming pool. Noise could muffle a genuine call
for help. Lifeguards always react instantly to a sound in a pool just in case somebody is
yelling for help.
10. Pushing
- Pushing someone into the pool seems like fun but can be dangerous or even fatal
for a person who does not know how to swim or if he bangs his head against the
pool side or pool bottom. There have been instances where a person has become
paralyzed for life from a fall in the pool.
11. Costumes
- Get into your swimming costumes just before a swim. If you must swim in the
evening after work, do not wear your costumes under your clothes in the morning
before going to work because it would collect a lot of swear throughout the day and
when you enter the pool in the evening you would taking the day’s sweat with you
in the pool. The pool contains chlorine and other chemicals. Rinse your costumes
thoroughly after a swim to free them from chemicals as well as give costumes a
longer life. Similarly, people using rubber caps should dry them properly and put
powder in them to keep them from getting stuck or spoilt. Do not forget to wash out
the powder before the next day’s use.
12. Cuts and Open Wounds
- Do not enter the pool if you have a cut or open wound anywhere on the body. Water
may cause it to become worse.
13. Oil and make up.
- Do not oil your body before going into the swimming pool. Women should take care
to wash away their make-up before entering the pool otherwise it would make the
water dirty.
14. Blowing the nose
- You should blow your nose before you enter the swimming pool, especially if you
have a cold and cough.
15. Showers and footbaths
- Use showers and footbaths to wash away grime and sweat from the body before
entering the pool. Footbaths are generally placed or built around the poolside. Do
use them as the walk from the changing room to the pool.
16. Drying after swim
- drying after a swim is necessary especially between the toes, under the arms and between
the legs, because these are places which if allowed to remain damp, could become breeding
grounds for bacteria. Hair should also be rubbed dry otherwise you would be prone to catch
a cold if you go out into the breeze with wet hair.