Introduction to swimming

Swimming is an activity that burns lots of calories, is easy on the joints, supports your weight, builds muscular
strength and endurance. It also improves cardiovascular fitness, cools you off and refreshes you in summer,
and is one that you can do safely into old age. In this article, I'll review the history of swimming, the benefits,
the strokes, how to get started, what to wear, the equipment you need, where to swim, and more.
What is the history of swimming?
Human beings have been swimming for millennia. According to Wikipedia, Stone Age cave drawings depict
individuals swimming and there are written references in the Bible and the Greek poems "The Iliad" and "The
Odyssey" dating back 1,500 to 2,000 years. There are even Egyptian clay seals from 4000 BC showing four
swimmers doing a version of the crawl, and the most famous swimming drawings were apparently found in
the Kebir desert and were estimated to be from around 4000 BC.
According to the Encyclopedia of Traditional British Rural Sports, literature specifically related to swimming
grew in the middle ages. It is believed that the first book devoted to swimming was Colymbetes by Nicolas
Wynman written in 1538, and a more widely recognized text, De Arte Nantandi, was published in Latin by
Everard Digby in 1587. The encyclopedia also reports that swimming was required of knights and that Romans
built bathhouses and pools in the cities they conquered to serve as social clubs and places to exercise.
Organized swimming began in the 1800s and 1900s with the creation of swimming associations (for example,
the Amateur Swimming Association in 1886) and clubs that competed against each other. There are reports
from that era of swimming clubs in England, France, Germany, and the United States. High-profile events also
contributed to swimming's visibility. For instance, Matthew Webb swam the English Channel in 1875.
Competitive swimming continued to grow in popularity during the 1800s and was included in the first modern
Olympic Games in Athens in 1896. In 1904, the Olympics in St. Louis included the 50-, 100-, 220-, 440-, 880-
yard and one-mile freestyle, the 100-yard backstroke and 440-yard breaststroke, and a 4x50-yard freestyle
relay.
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 swimming strokes used in this time period were the side stroke and the breast stroke. In 1873 John
Trudgen introduced the front crawl to Britain used with a scissor or flutter kick. This enhanced speeds and
made swimming competitions new and exciting. Improvements to the front crawl, either by different kicks or
different ratios of kicks to strokes, resulted in the fastest swimming style known today, now called the
freestyle stroke.
In 1896 the Olympic Games were held in Greece in the city of Athens. Swimming was included and there were
four swimming contests held. They were: 100 m, 100 m for sailors, the 500 m and the 1200 m competitions.
Hungary’s Alfred Hajos won the first gold medal in the history of swimming in the 100 m freestyle and the
1200 m race. Paul Neumann from Austria won the 500 m event. A Greek sailor named Ioannis Malokinis won
the 100 m for sailors.
In 1900 the Olympic Games were held in Paris, France and had the 200 m, 1000 m and 4000 m and 200 m
backstroke and a 200 m relay race. The Paris Games also had an underwater and a swimming against the
current races. The 4000 m freestyle race was won by British swimmer John Jarvis. The 4000 m event was the
longest swimming competition event ever held in the history of swimming. The backstroke was used in the
Olympics in the sport of water polo, for the first time.
In 1904 the Olympic Games in St Louis, Missouri, held the 50 yards (46 m), 100 yards, 220 yards (200 m), 440
yards, 880 yards (800 m) and one mile (1.6 km) freestyle; 100 yards (91 m) backstroke and 440 yards (400 m)
breaststroke; and the 4 × 50 yards freestyle relay. In the history of swimming, this was the first time that the
Olympics specified if an event was freestyle or breaststroke.
In 1908 the Fédération Internationale de Natation Amateur (FINA), which is the world’s first swimming
association, was formed.
In 1912 at the Olympic Games in Stockholm, women swam competitively for the first time. Women’s races
were held in the 100 m freestyle and the 100 m freestyle relay. The men’s events were the 100 m, 400 m, and
1500 m freestyle; 100 m backstroke; 200 m and 400 m breaststroke; and a 4 × 200 m freestyle relay. This was
a milestone Olympic Games for swimming. Women were being allowed to compete for the first time in the
history of swimming, and men had an extensive list of competitive races that were held.
In 1922, Johnny Weissmuller became the first person to swim 100 m in under a minute. Weissmuller went on
to win five Olympic medals and 36 national championships, igniting an interest in competitive swimming that
was never seen before. Weissmuller never lost a race over a career spanning ten years. His record of 51
seconds in the 100 yard freestyle event was unbroken for the next 17 years. He later garnered Hollywood
fame as the star of numerous Tarzan films. Also in 1922, female swimmer Sybil Bauer was the first woman to
break the men’s 440 m backstroke record. Competitive swimming went to the forefront of sports due to these
record-breaking feats.
Mark Spitz in 1972 broke all records in the history of swimming at the 1972 Summer Olympics and won seven
gold medals. Spitz was a phenomenal swimmer and won a total of 9 Olympic gold medals, a silver, a bronze,
five Pan Am golds, 31 other amateur titles, and 8 college titles. He accumulated this impressive total of titles
between the years of 1968–1972. Spitz, at the 1972 Olympics, broke world records in each of the seven events
he won gold medals.
Competitive swimming has not seen the likes of Spitz until Michael Phelps. As of this date, Phelps has won 16
Olympic medals. Phelps won six gold and two bronze medals in 2004 in Athens. In 2008 at the Beijing Olympics
he won eight gold medals. With these accomplishments, Phelps has twice tied with a total record of eight gold
medals at one Olympics.
The history of swimming has been a documented and varied one. From the sidestroke to the current freestyle
strokes, swimming has, and continues to be, an exciting and ever-evolving sport.

By the 20th century, swimming had become mainstream. Indoor pools were beginning to appear, most towns
with populations over 20,000 had public outdoor pools, and swimming clubs became increasingly popular for
recreation. Women participated for the first time in swimming in the Olympic Games in Stockholm in 1912,
and Johnny Weissmuller (considered by many authorities to be the greatest swimmer of all time and who later
went on to Tarzan fame in movies) became the first person to swim 100 meters in less than one minute.
Today swimming is the second most popular exercise activity in the United States, with approximately 360
million annual visits to recreational water venues. Swim clubs, recreation centers, Y's, and many other facilities
feature swimming pools. Many high schools and colleges have competitive swim teams, and of course,
swimming is one of the most popular Olympic sports. Millions of Americans are swimming each year. Are you
one of them? If not, the following information may help get you started.

What equipment do I need for swimming?

Four strokes, or styles of swimming, are contested at swimming meets: freestyle, backstroke, breaststroke,
and butterfly. Swimmers race a variety of distances, ranging from 25 yards or meters to 1600 yards. Each
stroke has specific rules as to how swimmers may propel themselves through the water.

Freestyle
Freestyle, often called the “crawl,” is the most flexible in its rules, and it is typically the fastest stroke. The only
rules are that the swimmer may not push off the bottom of the pool or pull on the lane line, and must touch
the far wall with some part of their body. Otherwise, swimmers may use any type of stroke. Freestyle is swum
face-down with alternating arm strokes; side-breathing; and rapid, alternating up-and-down kicks. Freestyle
races begin with swimmers doing forward-facing dives from either a starting block or the side of the pool. In
multi-lap races, swimmers can do either an open turn or a flip turn. When doing a flip turn, the swimmer does
not touch the wall with his/her hand. Instead, the swimmer’s feet touch the wall. At the finish, freestyle
swimmers touch with one hand.
Backstroke
Backstroke is often thought of as “upside-down freestyle.” As in freestyle, backstroke is swum with alternating
arm strokes and rapid, alternating, up-and-down kicks. Unlike freestyle, the swimmer must be on his/her back,
facing the sky. When swimmers turn their shoulders more than 90 degrees, they are disqualified from the race
for not remaining on their backs. The only exception to this rule applies to the flip turn in multi-lap backstroke
races: Swimmers may turn onto their stomachs for one arm pull, provided their arm movement is continuous.
When their feet leave the wall, swimmers must be on their backs. Backstroke races start with swimmers
already in the water. Swimmers place their feet against the wall, and hold onto either the gutter or the grip
built into the starting block. At the finish of the race, backstroke swimmers must stay on their backs until they
touch the wall, ideally with one hand.

Breastroke
Breastroke is often thought of as the “frog stroke,” as the kick is reminiscent of a frog’s kick. A breaststroke
swimmers arms and legs must move simultaneously, on the same horizontal plane, and identically to each
other. The arms and legs stay mostly underwater, but a swimmer’s head must break the surface every stroke.
So-called scissor kicks are not allowed. The arm stroke begins and ends in streamline position. The hands
scoop water out to the sides, before sweeping in toward the middle of the body and then shooting forward.
Swimmers are not allowed to pull their hands down past their hips, and must keep their elbows in the water
when their hands are shooting forward. On the breastroke kick, swimmers must point their toes out to the
side as the feet sweep out, around, and back together. For every arm stroke there must be one, and only one,
kick. Breaststroke races begin with a forward-facing dive from either the edge of the pool or the starting block.
At the beginning of each lap, swimmers may do one pull-down: one huge pull, in which the hands sweep down
to the thighs, and one giant kick to the surface. On the first stroke after the pull-down, a swimmer’s head must
break the surface of the water. Today’s swimmers are also allowed to do one dolphin/butterfly kick in the first
part of the pull-down, before the first breastroke kick. At the end of each lap of a breaststroke race, swimmers
must touch with two hands, simultaneously and on the same horizontal plane. In multi-lap races, swimmers
will use open turns, not flip turns.

Butterfly
Butterfly emerged as a new stroke in the 1950s, as swimmers were trying to find ways to swim breastroke
faster. The two primary innovations were the double over-the-water arm recovery, and the dolphin kick.
Butterfly is swum with an undulating, dolphin-like movement at the surface of the water. The arms pull
underwater simultaneously, and recover over the water, also simultaneously. Both hands must come out of
the water at the same time on every stroke. During each arm pull, swimmers do two dolphin kicks, one when
the hands enter the water, and one when the hands exit the water. A swimmer’s feet must kick up and down
together, ideally with the feet kept close together. While the vast majority of swimmers lift the head and
shoulders to breathe, some swimmers breathe to the side, as in freestyle. Butterfly races begin with a
forward-facing dive, and swimmers must finish each lap by touching the wall with two hands simultaneously,
on the same horizontal plane. At the beginning of each lap, swimmers will do underwater dolphin kicks, but
must break the surface of the water with their head at or before 15 meters. In multi-lap races, swimmers will
do open turns, as opposed to flip turns.

Individual Medley Events The individual medley, or IM (pronounced “eye-em”), is a race in which the
swimmers swim each stroke for one-fourth the total distance of the race. During each portion of the event,
swimmers must swim the strokes legally. For example, swimmers must finish the butterfly and breaststroke
laps with two-hand-touches and finish the backstroke lap on their backs. They must also swim the strokes in
this order: butterfly, backstroke, breastroke, freestyle. IM events begin with a forward-facing dive.
Relays
In a relay, four swimmers compete as a team. A swimmer may swim only once in a relay, and must swim one-
fourth the total distance of the race. In a freestyle relay, all swimmers swim freestyle. In a medley relay, each
swimmer swims a different stroke. In a medley relay the strokes must be swum in this order: backstroke,
breaststroke, butterfly, freestyle. Freestyle relays begin with a forward-facing dive, while medley relays begin
with a backstroke start. All the other swimmers in a relay can begin with a “rolling” start, provided they do not
leave the blocks before their teammate touches the wall. (In a rolling start, swimmers stand at the back of the
starting block, and generate momentum by swinging their arms, and taking a step to the front of the block.)

Swimsuit
You'll need a swimsuit unless you plan on skinny-dipping! Like many other things, technology has entered the
swimsuit arena as well. Fabrics are designed for minimal resistance through the water, they tend to last a long
time, and they resist fading even when used repeatedly in chlorinated pools. Of course, not all of us would be
comfortable in the skimpy racing suits that you see Olympians wear, but the good news is that you can find
more modest suits at sporting goods and department stores as well as through a number of online vendors
(see the resources section). Comfort is the most important quality in selecting a swimsuit. You're less likely to
swim if you're uncomfortable in your suit.
Goggles
Goggles protect your eyes from chlorine (and anything else that may be in the water), and they help you keep
your eyes open while you swim so that you can see where you're going. You can even get prescription swim
goggles if you wear glasses (check with your optician for availability). To find the right pair of goggles, do the
following:
 Put the goggles over your eyes without slinging the strap over your head.
 Press the goggles into your eye sockets and let go.
 The goggles should stay in place.
 Experiment until you find the pair that fits your eyes best.
Bathing caps
Bathing caps can serve several purposes. Some pool managers will require individuals with long hair to wear
caps to keep hair from getting into the pool, and some people just like to protect their hair from the chlorine
in the water. You may also decide to wear a bathing cap to cut down on resistance in the water. This really
works, and so if you're looking to increase your time a bit, a bathing cap might help. Many caps are made of
latex, although you can find silicone, neoprene (keeps you warm), and Lycra as well. Choose the one that fits
your head and is most comfortable.
Flotation devices and other equipment
There are a number of flotation devices and other equipment available to help you learn how to swim,
improve your swimming times if you start to get competitive, and add resistance to your water workouts to
build muscular strength and tone. Flotation devices help keep you afloat so that you can slow down and work
on your swim stroke without sinking or causing too much fatigue, and they help with confidence for
individuals who don't know how to swim. Read on to learn more about floatation devices.
Kickboards
Kickboards are devices made of foam or other materials that float, and they come in a variety of shapes and
sizes. The main purpose is for you to hold on and stay afloat while your legs do all the work. It's good exercise
for coordinating your kicking, and it gives your arms a rest. One technique that I suggest to swimmers who
want to keep swimming continuously without a break is to leave a kickboard at the end of the pool, and when
they get tired, grab the kickboard and do a lap or two with it until they get their arm strength back, and then
drop the kickboard off at the end of the pool and swim again until they need the kickboard again. Many pools
have kickboards available to try out.
Pull buoys
Like kickboards, pull buoys are flotation devices that come in a variety of shapes and sizes, but unlike a
kickboard, which gives the upper body a rest, pull buoys are placed between the legs to keep the legs afloat
without kicking so that you can work your upper body. Pull buoys are excellent training devices for building
upper-body strength, endurance, and cardiorespiratory fitness. They can also help you work on your form
because you can swim slowly and deliberately without sinking.
Fins
Fins fit on your feet and add propulsion to your kicks (think of a duck's webfoot). They are great training for
your legs and will help you swim faster. They come in long fins for beginners who want to work on their stroke
and build up leg strength and ankle flexibility and short fins to help you go faster without overworking your
legs. Fins should fit snugly but not so tight that they cut into your foot or cut off circulation. Wear socks with
your fins if that feels more comfortable.
Hand paddles
Hand paddles attach to your hands and add propulsion to your arm stroke because they move more water.
They can be a lot of work for the arms and shoulders because of the resistance in the water, and for this
reason, they are used in water aerobic classes to mimic the resistance exercises that you do on land with
dumbbells (for example, biceps curls). Hand paddles make a water workout difficult, and so you should warm
up in the water without them first, and then build up slowly like you would with any resistance exercise
workout so that you don't overwork your arms and shoulder joints.
Gloves
Gloves, like hand paddles, also add resistance for your arms, although they are smaller than paddles and so
the resistance is lighter. These might be a better choice than paddles if you're just starting out with resistance
exercises in the water.
Water dumbbells
Some manufacturers produce dumbbells made of foam for use in the water. They add resistance like paddles
or gloves, but you can release them quickly after a set and then grab them again when you're ready. Water
creates lots of resistance, and so water dumbbells will make you stronger if you use them consistently. They're
fun!
Noodle
A noodle is a flexible, tube-shaped flotation device that you can wrap under your arms or around your waist to
keep you buoyant so that you can keep moving in the water (kids love to play with them). The advantage of
being able to keep moving is that you can work on your stroke without fatigue and increase your strength and
endurance.
Aqua jogger
Aqua jogger is a flotation device that you wear like a belt. Like a noodle, it permits you to keep on moving
without fatigue, so that you can work on your stroke as well as your strength and aerobic fitness, but it's more
heavy-duty than a noodle and will accommodate heavier people and create more resistance. Aqua joggers
also allow you to participate in water aerobic classes and water running without having to know how to swim
or break frequently.
Water treadmill
Did you read that right? Yep, water treadmill. There are two types. One is a device that you install in your pool
that works with a propeller to create a current of water that you swim in place against (okay, it's not really a
treadmill, but you do swim in place). This type is a great training aid and is also used for rehabilitation, but it is
very expensive, depending on the model and whether you have it installed when your pool is being built or in
an existing pool. The other type is a treadmill that is designed for use in water. You walk on it just like any
land-based treadmill, only there is less strain on your joints because of the water. This type of treadmill is
frequently used in rehabilitation. See the resources section or search online for "water treadmill" to learn
more.
There is one other option for swimming in place, and it's inexpensive. Swim stretch cords attach to the side of
a pool and to your body so you can swim without going anywhere, or they come with a drag belt (sort of like a
mini-parachute) that catches water as you swim and drag it behind you. Both are fine options for getting a
great workout.

What are the benefits of swimming?

Low impact
There's no ground impact when you swim, and so you protect the joints from stress and strain. In fact,
the Arthritis Foundation strongly recommends swimming and water activities for this reason, so much so that
they sponsor water classes all over the country (check http://www.arthritis.org for information). Water
aerobics classes are also desirable for this reason, because even if you do jump and hit the bottom of the pool,
you do so with less force because you're buoyant in the water. Not only that, but if you wear or hold a
flotation device during a water aerobics class, the impact is even less.
Can be continued for a lifetime
Because there's no impact with swimming, it can be continued for a lifetime. If you check the United States
Masters Swimming (http://www.usms.org/) Web site for age categories of their swim competitions, you will
find a 100- to 104-year-old age group! And the master of fitness, Jack La Lanne, who died in 2011, reportedly
still swam one hour every day at age 93!
Builds cardiorespiratory fitness
Swimming improves endurance. In one study of sedentary middle-aged men and women who did swim
training for 12 weeks, maximal oxygen consumption improved 10% and stroke volume (the amount of blood
pumped with each beat which indicates heart strength) improved as much as 18%.
Builds muscle mass
In a study of men who completed an eight-week swimming program, there was a 23.8% increase in the triceps
muscle (the back of the arm). My take on muscle mass and swimming is that if you have been doing no
resistance exercise at all and you start to swim, you will certainly get more toned and you may even gain mass
like the men in this study. But even without the gain in mass, it's well worth the strength and tone that you
will almost certainly gain.
An alternative when injured
When athletes are injured, particularly in the lower extremities, they are frequently told to swim to maintain
their fitness level. Swimming helps them stay in shape, and it's even part of the rehabilitation. That's because
the resistance of the water makes the muscles work hard without the strain or impact that is experienced on
land.
It's a break from the summer heat
There's nothing like it during the hot days of summer, whether it's at the beach or in the pool. It's relaxing, the
movements are smooth and rhythmic, and it's a great workout.
It's a family affair
Swimming and other water activities are something the entire family can share. With rising levels of obesity in
children as well as adults in the United States, family physical activities and good role-modeling may be one
way to stem the epidemic of inactivity and obesity facing our nation.
Burns calories
Swimming burns lots of calories, anywhere from 500-650 per hour depending on how efficiently you swim
(you burn more flopping around than swimming cleanly!) and how buoyant you are (the more body fat you
have, the more you float and the fewer calories it takes to swim). Very early and original research on
swimming and calorie expenditure showed that swimming, regardless of the stroke, burned about 89% of the
calories burned during running and 97% of the calories burned during cycling for the same time period. Stated
another way, swimming burns about 11% fewer calories than running but only 3% fewer calories than biking.
One important caveat about this data is that calorie expenditure is dependent on the intensity of exercise, and
so it's entirely possible to burn more calories swimming than running in the same period of time as long as you
swim hard enough, and particularly so if compared to running at light intensity.
There are several types of officials,[14] which are needed to manage the competition.[15]
Referee: The referee has full control and authority over all officials. The referee will enforce all rules and
decisions of FINA and shall decide all questions relating to the actual conduct of the meet, and event or the
competition, the final settlement of which is not otherwise covered by the rules. The referee takes overall
responsibility for running the race and makes the final decisions as to who wins the competition. Referees call
swimmers to the blocks with short blasts of his or her whistle. This is the signal for the swimmers to stand next
to their 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 step in the water. The referee will then
blow another long whistle, signalling the swimmers to grab the gutter or the provided block handle. The
referee will then hand over the rest to the starter by directing his or her hand to 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, signaling 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" or "relax" (for backstroke/backcrawl events only) 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 chosen 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/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 is 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 reported to them by other authorised officials.
All disqualifications are subject to the decision and discretion of the referee.
Those who are disqualified may choose to protest their disqualification . Protests are reviewed by a panel of
officials instead of the deck referee or stroke judges who may have made the initial disqualification report.