BASIC SWIMMING PRELIM ●​ Any person of any age can swim.

●​ Swimming is one of the best workout for the whole body.

LESSON 1 FREESTYLE SWIMMING(BASIC SWIMMING) ●​ Swimming is not only a wonderful aerobic and resistance
workout or a fabulous experience but also an activity, which
BRIEF HISTORY OF SWIMMING provides a lot of health be

-​ Archaeological and other evidence shows swimming to have Disadvantages and Risk of Swimming
been practiced as early as 2500 BCE in Egypt and thereafter -​ Swimming might seem like a fantastic way to spend and enjoy
in Assyrian, Greek, and Roman civilizations. In Greece and the hot summer days. However, swimming is not without its
Rome swimming was apart of martial training and was, with own drawbacks and hazards. There are certain inherent risks
the alphabet, also part of elementary education for males.. from spending too much time in the water, as well as other
-​ The earliest instruction programs were in Great Britain in the less-known issues that we may face due to what is on the
19th century, both for sport and for lifesaving. The programs water. We might not think about it too often, but a swim in a
were copied in the rest of Europe. local pool or a quick dive in the ocean can sometimes lead to
some unnecessary health-relate
The historical background of swimming in the Philippines
-​ The Filipinos needed the motivation to appreciate swimming Pools Have Chlorine
as a competitive sport. This is due to the fact that their -​ Chlorine must in the pools because it is a powerful
ancestors were sea-faring people owing to the more than disinfectant. Being exposed to high amounts of chlorine is not
7,641 islands which compose this country. The American healthy as it can cause, among other conditions, headaches,
military men introduced swimming as a comparative sport in dry skin, and eye irritation
the country.
-​ Wearing swimming goggles can help in preventing irritation of
THE ADVANTAGE AND DISADVANTAGES OF SWIMMING the eyes; however, your skin, hair, and ears will still be
These are the ADVANTAGES of Swimming: exposed to the effects of chlorine.
●​ Swimming is a kind of sport and effective exercise for good -​ In addition, inhaling chlorine can cause respiratory problems,
health. and it increases the risks of developing asthma
●​ Swimming helps to reduce weight by burning calories when
you get into the water. It is good exercise to lose weight and Common Injuries
eliminate obesity. -​ Another notable disadvantage of swimming is that swimmers
●​ Swimming helps to boost your mood by reducing tension. are prone to specific injuries.
●​ Swimming helps reduces heart disease, as it is great -​ This happens due to high amount of repetitive movements
cardiovascular exercise. during different strokes. The most common swimming injuries
●​ Swimming is also good for strengthening muscles. are:
●​ Disabled persons can also use swimming as part of their • Shoulder injuries, tendinitis, and shoulder impingement.
normal activity while those with injuries can use swimming as • Knee injuries.
part of therapy and rehabilitating activity. • Neck and low back injuries.
• Biceps tendinitis which is caused by a combination of the swimming water, high
All these can be caused by a combination of different things like: humidity, and the heat.
• Lack of proper rest between swimming
sessions. Bacterial Infections
• Bad stroke technique. -​ Many different bacteria and pathogens can be found in the
• Poor breathing technique. water. Even in the well-chlorinated pools, some bacteria
• Poor conditioning and strength of the core can still survive. A common bacterial infection is the swimmer’s ear. It
usually develops when water stays in the ear canal for a long time.
Undesired Weight Gain This gives bacteria a chance a chance of developing
-​ Weight gain can be considered one of the less known
disadvantages of swimming in colder, compared to warmer Sun Exposure
water, leads to higher levels of perceived hunger. -​ It has believed that sun exposure is a reason why people feel
-​ This led to the participants who swam in the colder water to exhausted after swimming. A study found that people who
consume as much as 44% more calories. This result was spend long times outdoors, exposed to the sun tend to lower
despite their caloric expenditure being relatively the same as their cognitive functions temporarily.
the participants swimming in warmer water. -​ Another theory is that swimming in cold water causes us to
spend more energy to maintain proper levels of body core
Risk of Drowning temperature. Thus, making us more tired than usual.
-​ Although swimming in a pool can be a lot safer, swimming in -​ In addition, it has believed that many people tend to go for a
open waters (like the oceans, lakes, or rivers) can be quite swim early in the morning without getting a proper breakfast.
dangerous. As a result, swimming after a long
-​ The danger comes from the currents and the lack of familiarity
and experience with how underwater currents EDVICE Polluted Water
-​ A significant disadvantage of swimming, especially in lakes,
Dehydration rivers, or oceans, is the negative effect of doing it in polluted
-​ Swimming is quite an intensive exercise that requires the use waters. There is always the risk of swimming in waters that are
of all your major muscles. As a result, this cause you to sweat polluted with animal and human waste, trash, germs, and
and lose fluids, just like other types of intense exercises. more. Swimming in polluted waters that are near any industrial
However, since you are underwater, it is hard to notice and plants, sewer water treatment plants, or wastewater discharge
feel that you are sweating. points is extremely unsafe and should be avoided.
-​ It can cause different health complications like infections of the
Fungal Infection skin, eyes, ears, stomach, the respiratory system, and of the
-​ Fungal infections are another common disadvantage of open wounds.
swimming. A common type of fungal infection amongst
swimmers is athlete’s foot; it is highly contagious, and it can Winter Swimming
spread quickly. Another concern is the possibility for a yeast -​ Swimming in the winter, for many of us, is often out of the
infection, especially for women, question.
 -​ Especially swimming in oceans, rivers, or lakes. Swimming in near drains or suctions. Entrapments occur when someone or
cold water can affect us in several dangerous ways. It can something becomes stuck to these drains or suctions and pose a
potentially cause: serious danger.
Hypothermia 6. Never swim alone. No one should swim alone. Drowning accidents
Sudden heart attack are vastly more likely to occur when the victim is alone or
Loss of capacity to swim 7. Sun safety is part of the deal. Always wear sunscreen when
swimming outdoors and wear appropriate clothing poolside. This is
Cramps especially important.
▪ Loss of electrolytes and dehydration 8. Use pool safety equipment properly. Pool safety equipment should
▪ Too much swimming not be used as toys. Make sure equipment is well maintained
▪ Lack of proper conditioning and available for proper use when necessary.
9. Out of pool and inside when storms threaten. Lightning
Bumping into Foreign Objects can strike suddenly, even in the absence of rain or with blue sky
• Swimming in open water might be very easy to bump into different visible. Take cover when a storm approaches and remain out of
sorts of rocks and sea creatures the water until at least 30 minutes after the last lightning is
• Animals that although less dangerous can harm us, too, like jelly sighted or thunder heard.
fish, crabs, and sea urchins 10. Know how to respond in an emergency. Know the basics
• Sharks are a well-known danger that is present in most beachgoers of CPR and first aid. Always have a phone available. Students
• Shallow waters might be possible to hit your legs or hands on should be taught to notify an adult immediately if anyone is having
sharp rocks or step on seashells. (although it might not lead to a difficulty in the water.
severe injury, this can cause some bruises and wounds)
TERMINOLOGIES IN SWIMMING
Water Safety Tips: Freestyle- in swimming terminology, freestyle is the official
1.Walk, don’t run. The number one pool safety rule is to never, ever name of the front crawl stroke used more commonly at a competitive
run near a swimming pool. Slipping on wet concrete is a real concern level.
and serious injuries can result.
2. Listen to instructions and obey pool rules. Public pools may have Dolphin kick- simultaneous leg kick used in Butterfly
different rules regarding conduct and play in the pool, Tumble turns- these are underwater somersaults used in backstroke
including allowed toys and attire. Always obey the pool rules. and freestyle that allow swimmers to push off from the wall for the
3. No diving in the shallow end. Only dive in designated areas, and next length
never dive into an above-ground pool. Diving injuries can have a
lifetime consequences. Roll- body roll refers to rotation of your body from side
4. No roughhousing. Drowning accidents can occur during rough play
in the pool, especially with young children. No jumping on Bilateral breathing- bilateral breathing is used in the freestyle stroke
each other in the pool, or holding anyone underwater. and involves breathing on both sides of the body
5. Don’t play around drains and covers. Even when properly
equipped, pool drains and covers can be hazardous. Never play
Unilateral Breathing- you breathe in every other arm stroke. As a -​ A nose clip is nice to have, as it keeps water out of your nose.
consequence, you always breathe in on the same side . This gives So it's one thing less to worry about during the initial learning
you plenty of oxygen and is especially useful in short distance races. phase.
-​ A nose clip helps especially while learning front crawl, as it
Swimming drills-this is swimming terminology for simple exercises takes quite a bit of technique and coordination to be able to
focusing on a particular part of your technique breathe on the side and keep your arms and legs moving.

Glide- gliding is when you are coasting along with a pause in your SWIM FINS
stroke -​ Swim fins dramatically improve the efficiency of your
Streamline- underwater body position after driving or pushing off the flutter kick in front crawl and back and the efficiency of
wall which maximizes swim speed and efficiency your dolphin kick in the butterfly stroke.
Kick- legs only (no pulling) -​ The legs are much better supported in the and hence
you can focus on learning the all stroke movements.
Kickboard- A flat float used for doing kick
PULL BUOY
Backstroke- back crawl -​ The pull buoys is a figure-eight shaped flotation device made
of solid foam and which you squeeze between your ti A pull
Aerobic- longer distance, moderate intensity, short rest period buoy also supports your legs so you can focus on the arm
swimming sets that focus on building endurance stroke movement It makes the most sense to use them w
swimming front crawl.
Anaerobic-shorter distance, high intensity , long rest period
swimming sets that focus on building power Swimming Noodle
-​ (also called water noodles) arethose long colored flexible
Long course- 50 m pool(term used for describing competitions) cylinders made of solid foam. Children like them a lot, as they
Pull- arms only (no kicking) are great pool toys. But they can also be used as flotation
devices to support the upper body while learning the leg
Short course- 25 m pool ( term used for describing competitions) movements of the different swimming strokes.

BASIC SWIMMING LESSON 2 Kickboard

Goggles -​ A kickboard can be used to isolate and learn the leg
-​ A good pair of swimming goggles is also must if you are movements, especially the flutter kick and the breaststroke
serious about learning to swim. kick. A kickboard makes less sense to learn the dolphin kick
-​ Swimming goggles allow you to submerge your head without used in butterfly, as the kickboard limits the body undulation
having to fear of getting water in your eyes. You will be more that is essential in that stroke.
relaxed and able to streamline your body better. -​ Please note that holding the kickboard in front of you at arm’s
length while flutter kicking can put some strain on your
Nose Clip shoulders.
 -​ Using a swimming noodle across your chest can be a valid Dos and Don’ts in Swimming
alternative for those kinds of exercises.
●​ Communication.
SWIMMING POOL ●​ Move Out of the Way.
-​ An Olympic-size swimming pool conforms to regulated ●​ Treat Other Swimmers With Respect.
dimensions that are big enough for international competition. ●​ Don't Cut Off Other Swimmers.
This type of swimming pool is used in the Olympic Games, ●​ Don't Ride Someone's Feet.
where the race course is 50 metres (164.0 ft) in length, ●​ Wait at Least 5 Seconds Between Swimmers.
typically referred to as "long course", distinguishing it from ●​ Don't Join A Lane That's Not Your Speed
"short course" which applies to competitions in pools that are
25 metres (82.0 ft) in length, or 25 yards (22.86 m) in the EXERCISES FOR SWIMMERS WARM-UP and STRETCHING DRY
United States. LAND EXERCISE LESSON 3
-​ If touch panels are used in competition, then the distance 13 Essential Stretches for your Swimming Warm Up
between touch panels should be either 25 or 50 metres to ●​ Warming up your body before exercise is as important for
qualify for FINA recognition. This means that Olympic pools swimming as it is in any sport.
are generally oversized, to accommodate touch panels used in ●​ Stretching plays a key role in this process, as it helps to
competition. prepare your muscles and joints for the intense workout
-​ An Olympic-size swimming pool is used as a colloquial unit of ahead.
volume, to make approximate comparisons to similarly sized ●​ While a warm-up will generally involve low-level activity to
objects or volumes. It is not a specific definition, as there is raise body and muscle temperature in preparation what's
no official limit on the depth of an Olympic pool. The value has ahead, stretching is equally important to prepare the body and
an order of magnitude of 1 megaliter (ML). reduce the risk of injury.
●​ Stretching should also focus on key areas of the body that are
Measurement and Facilities used by a particular sport. In swimming, special attention
should be paid to the shoulders and arms.
●​ When carrying out stretches in your swimming warm up,
remember that they should never hurt. If you overstretch and
feel pain, relax slightly and hold the stretch where it feels more
●​ comfortable.
●​ A good amount of time to hold stretches is between 10 and 30
seconds. Any quicker, and the muscles won't be sufficiently
lengthened. Any longer, and you could put too much pressure
on them.
●​ With that in mind, we take a look at 13 essential stretches for
swimmers to do before exercise.

ESSENTIAL STRETCHES FOR YOUR SWIMMING WARM-UP

SHOULDERS and then the other, making sure you are standing with your legs apart.
-​ Our first four stretches focus on the shoulders. The shoulder is
the most intricate joint in the entire body, so you must stretch Breathing is also extremely important, particularly when performing
and warm up properly by performing a series of rotations to 'static' exercises such as these. Breathing out as you stretch and
really extend them. The smoother these exercises are extend as far as possible helps you relax more and makes these
performed, the more effective they will be. exercises as effective as possible.
Feeling slight pain – but nothing excruciating– is normal, and
1.) Forward shoulder rotation with one arm only remember to keep proper posture at all times when performing these
2.) Backward shoulder rotation with one arm on exercises.
3.) Forward rotation using both arms
4.) Backward rotation using both arms BASIC SKILLS IN SWIMMING LESSON 4
Bobbing
ARMS ➔​ where you sink underwater and slowly exhale a stream of
-​ After starting work on the shoulders, it makes sense to also bubbles through your nose and mouth, is a way to grow
focus on the arms. Our next three stretches will help you warm familiar with breath control. When you return to the surface,
up the shoulders and arms together. If you can, perform these inhale and then sink back into the water and exhale again.
exercises in front of a mirror to check you are doing them
properly, particularly if you are not being followed by a coach. Treading
➔​ Treading water is a technique that allows a swimmer to remain
5) Lateral arm raises upright in an essentially stationary position with the head
6) Alternating arm raises moving on arm forwards and one arm above water. The hands move in a sculling movement, while
backwards the legs kick in a breaststroke or scissors kick.
6) Alternating arm raises moving on arm forwards and one arm
backwards Floating
7) Lateral arm raises finishing with the movement with straight arms ➔​ Many pool accidents are caused when children unintentionally
fall into the water and begin to panic in this different
REST OF THE BODY environment. Floating equips kids with the ability to roll to their
8) Lean forwards with your chest making sure your legs apart and back and stay at the water’s surface, which places them in an
slightly bent, then slowly straighten your legs and bring them together ideal position to breath. Floating also helps the swimmer to
9) Straight-leg hamstring stretch with one leg resting on a starting conserve energy, which reduces the chances of drowning from
block or box physical fatigue. Being able to float also promotes proper
10) As above, but with your foot flexed breathing techniques, which works to keep kids calm in the
11) 'Roll' your back forwards and then 'unroll' again until you are back water.
in an upright position
12. Standing with your legs apart, bend your upper body sideways, Types of floating
first in one direction and then the other 1.) Survival float- the survival float uses very little energy, making it
13) Twist your upper body, first in one direction ideal for situations when you don’t know how long you’ll need to stay
afloat. Lie on your stomach with your face underwater and your arms -​ A floating position on one’s back with arms extended out to the
and legs dangling. When you need to breathe, bring your head back sides and face upward.
up and out of the water while pushing down with your arms and legs.
After you take in a breath, hold it and relax completely for a few Gliding
seconds to drop back into the water. When you need to breathe again, ➔​ It means travelling through the water without any
exhale as you bring your face out of water. movements from arms, legs, torso or head (i.e., no
kicking no paddling)
2.) Horizontal Back Float - When performing the horizontal back
float, you don’t use much energy, and you stay fairly comfortable. In Flutter Kick
the horizontal back float, you lie on your back in the water slightly ➔​ Move your legs up and down (one leg is
arched, your arms out to the sides and your legs straight. Your face kicking downwards while the other leg
won’t go underwater and your legs, if relaxed will float. moves upwards). The flutter kick is a basic
in the front crawl.
3.) Vertical Back Float - in the vertical back float, as in the horizontal
back float, your face remains above the water; however, in the vertical
back float, less of your body floats above the water. While your upper
chest and you face stay out of the water your legs drop down below
the surface.

4.) Supine Float - You start in a backstroke body position and

make your body as flat as you can on the surface of the water while
maintaining a neutral neck.

5.) Jellyfish Float - This float is done by grabbing your

legs at the knees and allowing your body to curl up like a ball. This
float is practiced to increase your awareness of the buoyancy of your
lungs.

6.) Deadman’s Float - A prone floating position, used esp. by

beginning swimmers, with face downward, legs extended
backward, and arms stretched forward.

7.) Mushroom Float - Chin on chest, eyes looking down. Hug both
knees to chest curl into a little ball. Back should break the surface of
the water.

8.) Back Float