INTRODUCTION TO

SWIMMING
OBJECTIVES
• At the end of the activity / lesson the student should be able to:

1. Recognize the importance of swimming in everyday life;

2. Understand and appreciate the beneficial effects of swimming;
3. Comply with the health rules and safety precautions.
TOPICS
• Historical background of swimming
• Health rules and safety precautions
• Swimming benefits
• Basic water safety
• Basic swimming strokes
• Terminology
• Problems in swimming that should be overcome
• Facilities / equipment / costume
• Strokes Basic
CONCEPTS

No matter who you are or where you live, swimming is a

rewarding activity to learn. This sport can provide you with skills
necessary to propel you through life.
Definition of Swimming

Swimming is the act of propelling oneself through water by

means of the arms and legs. It is the act or the art of floating or moving
progressively in the water by the hands and feet.
BRIEF HISTORY OF SWIMMING
The Sport of Swimming

Archeological evidence makes us the belief that swimming has

been practiced as early as 2500 BC. In the earliest times, it took place in
Egypt, Assyria, Greece, and Rome.
• In Rome, swimming was part of the education of boys of elementary
school age. They also built the first swimming pools, and in the first
century BC, they built the first heated swimming pool.

• In Japan, swimming dates back to the first century BC. There were
many swimming events that took place in Japan before it was opened
to the Western world.
• In the Pacific areas, swimming was taught to children by the time they
could walk.

• There were few races in ancient Greece, which was famous for having
their best boxers swim as part of training.
• Many parts in Europe explain their lack of swimming areas for fear
that such activity may lead to health hazards. The first swimming
organizations took place in 1837, mostly in London, which by then
had six indoor pools with diving boards. In 1869, London founded the
Amateur Swimming Association, which inspired many more swimming
associations in Europe from 1882 – 1889.
• Australia held a swim meet in 1864 that highlighted the first
swimming championship in the 440 yard race. From then on,
swimming races are held annually.

• In the United States, swimming became a recognized sport in 1888

with the Amateur Athletic Union (AUU) as organizer. In 1909, the
Federation Internationale de Natation Amateur (FINA) was founded.
Competitive Swimming
• Swimming became organized as an amateur sport in the late 19th century in
several countries. Its popularity increased with the development and
improvement of the swimming pool. Swimming became part of the first
modern Olympic Games (1896). Olympic events for women were included in
1912. Today Olympic swimming events comprise the 100 – 400 – and 1500
meter freestyle races, 400 and 800 meter freestyle relay races, the 400 meter
medley (mixed stroke) relay, and 100 and 200 meter backstroke, breaststroke,
and butterfly races, 200 and 400 meter individual medley races, springboard
and high diving events (springboard, and platform diving), and water polo.
 Historical Background of Swimming
in the Philippines
The Filipino needed motivation to appreciate swimming as a
competitive sport. This is due to the fact that their ancestors were
seafaring people owing to 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 1970 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 Scout of
the US Army in the Philippines with the motive power of the YMCA
which was later joined by the American Columbian in the effort, kindled
Filipino interest in the sport.
Swimming Benefits
Most people enjoy being around water, so you should know how
to swim for varied reasons. Swimming is the perfect example of a sport,
leisure pursuit, and fitness activity rolled into one and open to all,
including those with disabilities. Anyone can find something beneficial
to mind and body in a water environment.

1. Health. Swimming is considered the best form of exercise. One may

wish to swim simply for fun or regard swimming as competitive
sport. Either way, it is healthy form of activity in which every part of
the body is exercised.
2. Fitness. Through active participation for both normal and
handicapped persons, physical fitness can be improved. It improves
stamina and coordination; it exercise more muscle group than any
other sport; it gets your heart and lungs working more efficiency; it
provides natural buoyancy while you exercise, minimizing strain on
the body.

3. Safety. It is absolutely essential that one should learn to swim so

that in an emergency, one can reach the shore or keep afloat in the
water until help arrives.
4. Recreation. Swimming is a pastime that can be enjoyed all the year
round. It opens the door to many recreational aquatic activities,
including a change of pace from daily life, which offers enjoyment
and relaxation – a need in today’s tense and routine life.

5. Social. Swimming is one of the most popular family sports and

provides a means of increasing family ties and getting along with
others.
Health Rules
To prevent infection and contamination while swimming in a pool, the
following health tips must be applied:

1. Have a clean bill of health from a physician.

2. Take a good shower before and after entering the swimming pool.
3. Empty bladder before entering the pool.
4. Take a footbath before entering the pool.
5. Do not swim when have infectious diseases, like cold, sore eyes, athlete’s
foot, or open wounds.
6. Spit in the gutter at the sides of the pool and not in the water.

7. Do not eat in the pool.

8. Do not use the pool during menstrual period for hygienic reasons.
Safety Measures
To prevent or minimize injuries or accidents, the following safety
tips must be taken into consideration:

1. Do not engage in rough play, pushing, or running in the pool.

2. Do not swim alone in deep portion of the pool or without the
knowledge of the instructor, buddy, or the presence of a lifeguard.
3. Wear caps when needed to keep the hair out of the eyes and
permit swimming without annoyance or handicap.
4. Warm-up before swimming.

5. Do not swim when under the influence of liquor or drugs.

6. Follow rules and regulations implemented by the pool

management.
Care of Belongings
1. Take care of your personal belongings. Remember that the
instructor is not liable for any of your losses.

2. Keep things in a locker or deposit them with the person-in-charge.

3. Remove all jewelries and accessories before swimming.

4. Before leaving, check whether you have any valuables left behind.
 Problems is Swimming that should
be overcome

1. Fear of swimming
2. Discomfort due to pressure of the water over the chest.
3. Opening of the eyes under water is a disturbing experience.
4. Water in the ears and nostrils is unpleasant.
5. Discouragement in learning the swimming skills.
Basic Water Safety
Swimming is not just a sport; it is a fundamental life-saving skill. If you
see someone in a difficult situation in water, you first though might well be to
try to save him/her by jumping in. This act is the last option you should take.
You make the following choices:

1. Tow in by rope, towel, sweat shirt, or poles

2. Have a ring buoy, lifesaver afloat
3. Extend hand/leg
4. Put up a hand-line
5. Assist non-swimmer to his/her feet, by holding wrist, chin, hair, and bathing
suit strap.
 There are other activities related to swimming that are also exciting to
watch and thrilling to know, such as;
1. Diving
2. Synchronized swimming (a sport and art form of rhythmical water activity
with definite pattern of music or narration)
3. Aquatic activities such as:
a) Fishing d) scuba diving
b) Boating e) wind surfing
c) Water skiing f) water polo
Facilities
Any body of water can be used for swimming. However,
precaution must be taken to ensure safety particularly for beginners. A
non-swimmer should be sure to be safe while learning.
Equipment
Swimming areas should have minimum equipment for safety
nearby. There should be bamboo poles, ropes, shallow water markers,
and ring buoys. If swimming is done in the sea, there should be boat
nearby.
Costume
Swimmer should wear suits that do not interfere with
movements. Suits of light material are preferred because they fit
comfortably. Caps to prevent hair from bothering the eyes and to keep
the natural oil of the scalp out of water are required for swimming
pool.
DEFINITION OF TERMS
1. Aerobic Exercise – means long duration exercise that requires
continuous supply of oxygen. For example – aerobic exercise in the
water means working against water’s natural resistance.
2. Anaerobic exercise – refers to any form of exercise that requires less
oxygen. For example – short swim sprints.
3. Action in swimming – is a movement of the limbs.
4. Breathing – means moving air into and out of the lungs.
5. Catch/catch point – is the movement when the hands starts to exert
pressure on the water during an arm stroke.
6. Crawl – is a stroke which is used in freestyle racing.
7. Drill – is practice exercise to improve specific aspects of techniques.
8. Flutter kick – is alternative vertical kick used in front crawl and
backstroke.
9. Glide – means streamlined, arrow-like position as the body moves
thru water with no leg action.
10. Freestyle – is the common term for front crawl stroke.
11. Oxygen deficit – means a temporary shortage of oxygen in the body
created by exertion. With practice, your body will learn to cope with
less oxygen when you are swimming.
12. Kick – is that part of a stroke performed by the legs are used.
13. Kicking – is training drill in which only the legs are used.
14. Pull – is that part of the stroke performed by the arms.
15. Pulling – is the training drill in which only the arms are used.
16. Recovery – means movements which return the limb to the position
from which they started.
17. Push – is the part of the arm action after the pull and before
recovery.
18. Stroke – is the method of propulsion thru the water.
19. Sculling – refers to small inwards and outwards movements with
the hands and arms.
20. Dry land exercises – are the exercises and various strength programs
swimmer do out of the water.
21. Warm-up exercises – are the practices and “loosing” up sessions a
swimmer does before swimming.
PRINCIPLES OF GOOD STROKE
MECHANICS

Swimming is an art, a sport and science. No matter what the

stroke, start, drive, or turn, there are certain basic principles that apply.
Here’s a crash course in fluid mechanics that will help explain why
stroke are done the way they are.
1. Buoyancy or Archimedes’ Law. The specific gravity of water is 1.0. If
yours is less, that means you will float. There is a simple unchanging
principle that explains this phenomenon. Basically, when any weight is
submerged, the water presses in on it from all sides. In case of buoyant
objects, such as your body, more pressure is exerted as upward force
called buoyancy. Since people are naturally buoyant (big bone and heavy
muscled types are less buoyant and float better) very little effort is
required of them to keep afloat. So when you swim do not try to swim
on top of the water; swim through it. Devote your energy to propelling
yourself forward, not staying up. However, the faster you go, the higher
in the water you’ll ride; this is a natural by-product of great speed.
2. Newton’s Third Law of Motion. This law says that for every action, there’s
an equal and opposite reaction. Swimmers move forward by pushing back
the water, instead of pushing up and out as many do. The greater the
resistance of the water, the greater the forward thrust is. The most effective
stroke instead, is one that curves so that you always pushing against a
column of “new” or still water.
3. Streamlining. In order to move through water most efficiently, your body
must pose as little resistance, drag as possible. This act is called streamlining.
To streamline your body, keep it generally horizontal along the central axis
(your spine) so that all your energy is used for propelling tour body directly
forward and none wasted by moving it vertically, to the side, or even
backward.
STROKE BASICS

1. Body Position. In general, the higher your body rides in the water,
with the shoulders slightly higher than the legs, the easier it will be
to swim. But do not get carried away; remember a humans move
through water, not on top of it. The water should come to about our
hairline.
2. Arm Motion. No matter how different they seem, all the arm
strokes in this section have these three components in common.
a) They begin with a catch – the angled entry of your hand - - so that
air bubbles do not get trapped and your hand does not slip through
the water. This is the ready position during which you should get a
good hold on the water.
b) Next comes the two-phase underwater pull - - always some
variation of an elongated S – shape path that make use of water
resistance. Phase 1, a diagonal, outward and downward movement,
you pull water in a semicircle from about the middle of the body.
Phase 2, is a shorter, accelerated press backward. Ideally, the
second phase supplies most of the power of the arm to stroke.
c) Finally, there is a recovery, which occurs either over or under the
water, depending on the stroke. This component, which brings the arm
to the starting position, and gives it a short rest, should be done with a
little resistance as possible.

3. Leg Motion. The main power from any kind of kick comes from the
large muscles and hips and thighs. The arm of all strokes is to push
water backward not to splash water into the air. So make sure your feet
and legs barely break the surface.
4. Breathing. There should be a continuous exchange of air, whether
your head is above the water or below. Inhale fully and exhale slowly
and fully through both nose and mouth. Exhaling through the nose is
especially important when your face is underwater since that’s what
keeps water from getting in.
THE FRONT CRAWL (FREESTYLE)
This is the fastest and most efficient stroke of all because of the
angle of the arm. It’s just about everyone’s favorite, whether they are
recreational or fitness swimmers (who call it the crawl stroke) or
competitive swimmers (who called it freestyle).
THE BACKSTROKE

The backstroke is popular, largely because breathing poses no

problem since you swim on your back, your nose and mouth above the
surface, and you can breathe normally, during the entire stroke cycle.
Of course, the disadvantage of the backstroke is that when you’re on
your back you can’t see where you’re going, only where you’ve been.
 THE BREASTSTROKE
In its commonly used form, the breaststroke would probably win
a worldwide popularity contest, thanks to its most outstanding
characteristics – a relatively long, restful glide. The stroke’s two other
attractions are the natural way that the breathing coordinates with the
lift of the head and shoulders, and its excellent visibility. All in all, this is
an easy and relaxing stroke when swum slowly. The breaststroke is also
ideal for swimming in rough water, a busy pool, or any other situation
where you’re likely to encounter obstacles. The breaststroke and its
variations are also widely used in lifesaving.