SWIMMING

SWIMMING is the movement by humans or

animals through water, usually without artificial
assistance. Swimming is an activity that can be both
useful and recreational. Its primary uses are bathing,
cooling, travel, fishing, escape, and sport.

HISTORY

Swimming has been known since prehistoric

times; the earliest recording of swimming dates back to
Stone Age paintings from around 7,000 years ago.
Written references date from 2000 BC. Some of the
earliest references include in the Gilgamesh, the Iliad,
the Odyssey, the Bible (Ezikiel 47:5, Acts 27:42, Isiah
25:11), Beowulf, and other sagas. Competitive
swimming in Europe started around 1800, mostly using
breaststroke. Swimming was part of the first modern
Olympic Games in 1896 in Athens. In 1902 Richard
Cavill introduced the front crawl to the Western World.
In 1908, the world swimming association Federation
Internationale de Natation (FINA) was formed. Butterfly
was developed in 1930’s and was at first a variant of

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breaststroke, until it was accepted as a separate style
in 1952.

Gauis Maecanas of Rome – built the first heated

swimming pool as considered to be the patron of all
arts. However, swimming pools did not become
popular until the middle of 19th century. By 1873, six-
indoor pools with diving boards were built in London,
England. After the modern Olympic Games began in
1896 and swimming races were among the original
events and the popularity of swimming pools began to
spread.

SWIMMING EQUIPMENT

FINS

Used primarily in helping to develop and

maintain good stroke technique, especially in drill
works. Can be used in a fun activity within your training
session.

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GOGGLES

Encourage swimmers to
wear goggles at all times while
participating in training and
competition. Goggles help
beginners to put face in water
and encourage confidence.
Be aware that some swimmers
may have prescription
goggles, and swimmers should
learn how to maintain and
care for them.

NOSE CLIPS

Nose clips (sometimes

called nose plugs) are small
devices that pinch your nose
and allow you to keep water
out of your nose while
swimming. They are especially
useful for beginners that
haven’t mastered the
breathing technique of a
particular swimming stroke yet.
Used by some swimmers
who take in water through
their nostrils, especially when
performing turns.

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EAR PLUGS
Ears plugs specially designed for swimming are
used to prevent water intrusion in the ear canal which
can often lead to infection.

PULL BOUYS

The pull buoy is a basic piece of swimming

equipment used to improve a swimmer’s power. A
buoy is typically held
between the thighs to float
the hips and legs at the
surface of the water. The
action of swimming with a
buoy is called “pulling”
because only the arms are
used for forward
momentum. This can be
used within a training
session to help maintain
buoyancy and in specific
drills to develop upper body movement and strength.

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SWIMMING CAPS

Caps are worn for various reasons. Some facilities

require the wearing of
swim caps, in order to
protect filters from
becoming clogged with
loose hairs which fall from
the scalp of swimmers who
are not wearing a cap.
Caps are also sometimes
worn in an attempt to
keep the hair relatively dry
or free from chlorinated
water, to keep the sun off
of the hair, and also, when a cap is worn with ear plugs,
in order to keep water out of the ears.

KICK BOARDS

These are training

equipment which help
improve your kicking
power. These are gripped
with both the hands when
training. If you find your
ankles not that strong and
flexible, then you can use
swim fins in place of
kickboards to boost your
ankle flexibility.

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POOL ADVICE

 Always have an adult watch you when you are

in the pool – even in your own backyard. Never
go in the pool if there is no adult around.
 Always obey pool rules.
 Walk slowly in the pool area. Don’t run.
 Swim at a depth that is safe for you. If you’re just
learning to swim, stay in the shallow end.
 Don’t push or jump on others. You could
accidentally hurt someone or yourself.
 Don’t chew gum or eat while you swim – you
could choke.

POOL S.O.P

 Shower
 Make up/oils/gels
 Long nails/jewelries
 Wounds/cuts
 Allergies/fever
 Full stomach
 Spitting/urinating
 Menstrual Period
 Horse play
 Noise
 Weather

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PREVENTING SWIMMING INJURIES

Each year, almost 150,000 swimming-related

injuries are treated in hospitals, doctors’ offices, clinics,
ambulatory surgery centers and hospital emergency
rooms.

The American Academy of Orthopaedic Surgeons

offers the following tips to prevent swimming injuries:

 Always take time to warm up and stretch.

Research studies have shown that cold muscles
are more prone to injury. Warm up with jumping
jacks, stationary cycling or running or walking in
place for 3 to 5 minutes. Then slowly and gently
stretch, holding each stretch for 30 seconds.
 Learn how to swim and do not swim alone. Swim
in supervised areas where lifeguards are present.
Inexperienced swimmers should wear lifejackets
in the water.
 Do not attempt to swim if you are too tired, too
cold, or overheated.
 Avoid diving into shallow water. Each year
approximately 1,000 disabling neck and back
injuries occur after people went headfirst into
water which was shallow or too murky to see
objects.
 Swim in a pool only if you can see the bottom at
the deepest point; check the shape of the full
diving area to make sure it is deep enough.

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 Dive only off the end of a diving board. Do not
run on the board, try to dive far out, or bounce
more than once. Swim away from the board
immediately after the dive, to allow room for the
next diver. Make sure there is only one person on
the board at a time.
 When swimming in open water, never run and
enter waves headfirst. Make sure the water is free
of undercurrents and other hazards.
 Do not swim in a lake or river after a storm if the
water seems to be rising or if there is flooding
because currents may become strong. The
clarity and depth of the water may have
changed, and new hazards may be present.
 Check weather reports before going swimming
to avoid being in the water during storms, fog, or
high winds. Because water conducts electricity,
being in the water during an electrical storm is
dangerous.
 Remember that alcohol and water don't mix.
Alcohol affects not only judgment, but it slows
movement and impairs vision. It can reduce
swimming skills and make it harder to stay warm.
 Be knowledgeable about first aid and be able to
administer it for minor injuries, such as facial cuts,
bruises, or minor tendinitis, strains, or sprains.
 Be prepared for emergency situations and have
a plan to reach medical personnel to treat
injuries such as concussions, dislocations, elbow
contusions, wrist or finger sprains, and fractures.

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BASIC SKILLS IN SWIMMING

Skills in swimming are varied and numerous. A

good swimmer must master even the most basic water
skills.

FLOATING
Humans are less dense than water; therefore,
they are able to float. Each person has a different
floating capacity. This is due to body composition – the
fats on the hips and chest area, as well as the amount
of air the lungs can hold – and the calmness of the
person. This also points to the fact that a leaner muscle
is heavier in water.

Scientifically, it is easier for a person to float in salt

water than in fresh water. Females tend to float more
than males, and children more than adults.

You as a swimmer determine if you are either a

floater or a sinker and whether you are relaxed in the
water. You can ascertain this by doing the following:

1. TUCK FLOAT (turtle float) – Breath in and hold your

breath. With bended knees, hold your ankles
together to your chest. Your body will
automatically float with your back towards the
sky like a turtle. Blow out steadily through your
nostrils to empty the lungs below the water
surface. Release your feet to stretch vertically.

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 Spread your relaxed arms sideward for body
balance. Touch the pool with your feet.

2. JELLY FISH FLOAT – Breathe in and hold your

breath, with bended knees, hold your ankles
together at the chest. Automatically, your body
will float with your back facing the sky like a
turtle. Blow out steadily through your nostrils to
empty the lungs below the water surface.
Gradually release your legs, making your arms
and legs look like a jelly fish. Let your arms and
legs fall down. Spread your relaxed arms
sideward sideward for body balance. Touch the
pool floor with your feet.

3. PRONE FLOAT – Stretch your arms over your head

and put your legs straight together. Breathe in,
hold your breath with your face down.
Automatically, your body will float with your back
facing the sky like a turtle. Blow out steadily
through your nostrils to empty the lungs below
the water horizontally. Stretch your arms above
your head and spread them sideways for body
balance. Touch the pool floor with your feet.

Remember that the body floats when the

lungs are full of air. The prone float requires you to
float on your stomach with your face down in the
water. This skill is necessary to learn the crawl and
the breaststroke in swimming.

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 4. SUPINE FLOAT/BACK FLOAT – Floating is one of the
most important skills to learn swimming. It allows
you to breathe and relax as well to balance
yourself in a close to a horizontal position in
water. It requires minimal effort to keep afloat in
water. This skill may also save your life in case of
an aquatic emergency.

When having a hard time floating on a

stretched back, try raisng both arms above your
head. Bend your knees slightly and bend your
wrists as well to expose your hands out of the
water. Take a deep breath and hold it to feel
your back float, then release. These adjustments
will make you float easier. Stretch the back of
your neck. Keep your ears in the water.

BREATHING
a. Breathing
Breathing is difficult to do while swimming.
You can inhale only when your mouth is
above the water, and exhale through your
nose or mouth when your face is
submerged underwater.

Breathing mechanics:
 Inhale through the nose and
exhale through your mouth-
normal breathing
 Inhale through mouth and
exhale through the nose –

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 (reverse breathing in
swimming)

b. Bubbling as Relaxation
Befriend the water and relax. Inhale above
the water through the mouth. Hold your
breath and submerge your head. Breathe
out to protect and empty the lungs by
blowing steadily

SCULLING
A continuous arm-and-hand movement helps
you move in the water. The main action is continuous
catch, pulling and pushing on the water surface. This
skill is commonly used in all competitive swimming and
synchronized swimming stunts and figures.

FINNING
Start from a supine lying position. Both arms are
down up and press, results from a whipping action of
the hand and the forearm. The legs are moved slightly
as in flutter kick for balance.

TREADING
Although it's technically not a type of floating,
treading water makes it easy to transition between
floating positions. Because your head remains
completely above the water's surface, treading water
is ideal in situations where you need to look at your
surroundings. Keeping your arms outstretched, move

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them slowly just under the surface of the water while
performing scissor kicks to stay afloat.

BASIC SKILLS IN SWIMMING

(Strokes)

FREESTYLE/FRONT CRAWL

The front crawl is likely the first swimming stroke you

think of when you picture swimming. It is commonly
called the freestyle stroke as most swimmers choose to
use this stroke in freestyle events as it is the fastest.

To execute the front crawl, you lie on your stomach

and propel yourself forward with alternating arm
movements in a sort of windmill motion that starts by
pushing underwater and recovers above water. Your
legs should propel you with a flutter kick, which is
performed with pointed feet as your legs move up and
down in alternation. You take breaths in time with the
strokes.

BACKSTROKE

The backstroke requires similar movements to the front

crawl, but it is done, as the name suggests, on your
back. Doctors often recommend this stroke to
individuals with back problems as it provides a great
back workout.

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To perform the backstroke, while floating on your back,
alternate your arms with a windmill-like motion to
propel yourself backwards. Like the front crawl, your
arms should start the circular motion by pushing
underwater and recovering above water. Your legs
should engage in a flutter kick. Your face should be
above the surface as you look straight up.

BREASTSTROKE

The breast stroke is the slowest competitive swimming

stroke, and it is the most commonly learned stroke. It’s
often taught to beginner swimmers because it does not
require putting your head underwater. However, in
competitive swimming, swimmers do submerge their
head and breathe at designated points in the stroke.

This stroke is performed with your stomach facing down.

Your arms move simultaneously beneath the surface of
the water in a half circular movement in front of your
body. Your legs perform the whip kick at the same time.
The whip kick is executed by bringing your legs from
straight behind you close to your body by bending
both at your knees and at your hips. Your legs then
move outward and off to the side before extending
and coming back together. This swimming technique is
often compared to a frog’s movement.

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BUTTERFLY

The butterfly is an advanced swimming stroke that

provides an excellent workout. It can be more difficult
and tiring to learn, but it is also a lot of fun. It is the
second fastest competitive stroke, and the favorite
stroke of Olympic legend Michael Phelps.

To perform the butterfly stroke, start horizontal with your

stomach facing the bottom of the pool. Bring your arms
simultaneously over your head and push them into the
water to propel you forward and bring them up out of
the water again to repeat. As you move your arms into
the water, you will push your head and shoulders
above the surface of the water.

Your legs will perform a dolphin kick, which requires

your legs to stay together and straight as you kick them
similarly to how a dolphin’s lower body and tail moves.

MECHANICS:

AMERICAN (FRONT) CRAWL

Ability to perform an effective crawl, is the mark of a

skilled swimmer. The crawl is not only the fastest stroke
but also extremely efficient. The crawl of freestyle is one
of the four competitive strokes.

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BODY POSITION:

The swimmer is in a prone horizontal position with the

body flat on the surface of the water. The head and
body are aligned with the water line approximately at
the middle of the forehead, but this position may be
adjusted slightly up or down to compensate for the
difference in body buoyancy. The arms and legs are
extended.

ARM ACTION:

The fingers lead as the hand enters the water in front of

the shoulder. The arm is angled forward and
downward; the catch is made by flexing the wrist
slightly, which positions the palm so that it faces almost
directly backward. The palm continues pressing
backward until it is approximately in line with the hip
joint. The arm pull describes an inverted question mark.
The arm recovery should be made with a bent elbow
first breaking the water followed by the forearm and
hand. An easy rolling motion of the upper body will aid
the arm recovery. As the hand enters the water the
opposite arm is recovering from the pull. Do not
recover with a straight elbow in a wide swinging arc,
since this will cause excessive wriggling in the hips.

LEG ACTION:

The action of the legs is commonly called the "flutter

kick, which is an alternating up and down action of the

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legs, one leg moves up as the other moves down. The
kick originates from the hip and the legs are kept
relatively straight, but the knees and ankles are relaxed,
not stiff, throughout the action.

BREATHING:

A complete breathing cycle, inhalation and

exhalation, should take place to each arm cycle. The
swimmer inhales as the head is rotated (do not lift) just
enough to bring the mouth above the surface. The
rotation of the head is started as the arm on the
breathing side is finishing the press backward and the
opposite arm has just entered the water and is starting
to extend downward. After a quick inhalation through
the mouth, exhalation is done more slowly through the
nose and mouth and should finish just as the head is
rotated again and the-mouth clears the surface.

COORDINATION:

In a 6-beat crawl, there are three downward beats to

one pull of the arm, and the usual timing is that the
downbeat of one leg will coincide with the entry of the
arm on the opposite side. Since the kick serves to give
balance and stability, over-kicking should be avoided.
The best coordination of the arms, legs, and breathing
is that which develops as a natural response of the
individual swimmer. Good coordination should result in
a forward motion that is smooth and constant.

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BACK CRAWL

The back crawl is the most efficient stroke performed

on the back and is one of the four strokes in
competitive swimming. Since the face is clear of the
water, free breathing is easy; therefore, when the arms
and legs are properly coordinated, this style of
swimming can be useful in swimming practically any
distance. Skilled swimmers should be able to perform
the back crawl efficiently.

BODY POSITION

The body should be on the back, in a prone horizontal

position with the head in line with the spine and
submerged to about the level of the ears. The back is
kept straight or flat as possible. The hips should be just
below the surface and the legs fully extended.

ARM ACTION

As the hand enters the water, the body rolls so that the
hand is in line with the shoulder and is lead by the little
finger. After the entry the pull is made with the hand
describing a flattened "S" pattern. The first push of the
hand is downward toward the bottom of the pool. The
arm is recovered with the little finger leading and is
kept straight but not rigid. As the hand enters the water,
the opposite arm is recovering.

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LEG ACTION

The kick is similar to the flutter kick on the front crawl in

that it is an alternate up and down motion of the legs
originating from the hip. The legs and feet are kept
relatively straight, but not stiff. Overkicking and
pumping should be avoided since they will cause
fatigue.

BREATHING

Since the face should be out of the water at all times,

free breathing causes no difficulty. However, a regular
cycle of inhalation through the mouth and exhalation
through the mouth and nose should be maintained on
every complete arm cycle.

COORDINATION

Arm and leg coordination is achieved by developing a

regular stroke rhythm. As one arm moves upward in
recovery, the opposite leg is kicking upward at the
same time.

BREAST-STROKE

The breaststroke is one of the oldest forms of propulsion

and for many years was considered the best stroke to
teach non-swimmers. Today it is one of the routine
strokes used in competition. It is also very useful in
lifesaving and survival swimming.

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BODY POSITION

The body should be in a streamlined prone horizontal

position, with the back flat. The arms are extended in
front of the head with the hands together and the
palms slanted slightly downward. The legs are
extended with the feet and hips just below the surface
of the water. The head is positioned so that the water
level is about or slightly above the eyebrow level.

ARM ACTION

The arm pull is made in a heart-shaped pattern. The pull

begins with the palms of the hands facing outward and
the elbows fully extended. As the hands are pressed
outward and back, the elbows bend. The pull should
be wide enough so that the hands are in line with the
elbows at one point, but the hands should not pull
beyond the elbows. During the last part of the arm
action, the hands are brought fairly close together in a
rounded motion and lead the elbows in the recovery to
an extended position. The pull consists of an outward,
then inward sculling action and the pitch of the hands
change from facing outward on the outward press to
facing slightly inward on the inward sculling action.
During the pull the arms should be carried in a high
elbow position and not pull them into the ribs.

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LEG ACTION:

The most effective breaststroke kick is the whip kick. The

legs are together and fully extended in line with the
body and just below the surface. When the heels have
been drawn to a point almost over the knees, the feet
are flexed in a hooked position and the toes are
pointed to the side. At this point, the knees will be
spread slightly and the feet are rotated to a position
outside the knees.

Without pause, the hips, knees and ankles are

extended forcefully, thus bringing the feet slightly
outward and backward through an arc. As the sole,
instep and the inside of the calf are pressed almost
directly backward against the water the resulting
pressure provides the propelling force. The kick finishes
with the extension of the ankles into a streamline
position. The important aspect in developing power in
the whip kick is the emphasis on pressing as directly
backwards as possible and not on the width of the kick.
A wide kick will result in a less effective squeeze kick.

BREATHING:

The swimmer inhales through the mouth during the

positive action of the pull by lifting the head just
enough for the mouth to clear the surface. The head is
then dropped to the starting position and exhalation
occurs during the extension and glide.

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COORDINATION:

The arms start the action, and the legs start to recover
as the arms are pressing through the last part of the
positive action. The legs kick as the arms are recovered
to their extended position. A moderate gasp follows
but should not be prolonged to a point where forward
momentum is lost.

BUTTERFLY

The butterfly is probably the most difficult stroke for

most swimmers to master.

It uses simultaneously over-the-water arm recovery and

a double (dolphin) kick for each arm cycle. The
butterfly is one of the four competitive strokes and one
the most fascinating to watch when executed properly.

BODY POSITION:

The swimmer is in a prone horizontal position with the

body flat on the surface of the water. The head and
body are aligned with the forehead below the surface
of the water. The arms and legs are extended.

ARM ACTION:

The arms are fully extended and the hands enter the
water in front of the body, about shoulder width apart.
The fingertips enter the water first with the thumbs

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slightly down and palms facing out, at this point the
elbows are kept slightly above the hands. The hands
follow a keyhole pattern, that is a spread of about two
and a halt to three feet, then they are brought inward
until they are almost touching with the palms pressing
backward. The finish of the pull is made with a vigorous
thrust and continues until the hands go beyond the
bottom of the suit. This action should provide enough
momentum so that the arms can easily recover over
the water simultaneously, with both arms straight and
little fingers leading.

LEG ACTION:

The dolphin kick is used in the butterfly and the legs are
kept together throughout the kick which originates from
the hip. The knees are bent on the downward thrust of
the legs and straight on the upward thrust. There should
be two kicks for every arm cycle. The first as the hands
enter the water and the second and most powerful at
the finish of the pull.

BREATHING:

The swimmer should attempt to breathe every second

arm stroke and should concentrate on not lifting the
head too far out of the water, but should keep the chin
in the water. However, many swimmers find it necessary
to breathe every arm stroke. Once the breath is taken
the head is placed so that the swimmer is looking at the
bottom of the pool.

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COORDINATION:

The breathing pattern is very important in the

development of rhythm in the butterfly. At the
beginning of the pull the chin should lift forward and
toward the surface. Inhalation should be through the
mouth with the chin on the surface. The forehead
should drop at the finish of the pull and beginning of
the recovery so that the arm may be more easily
recovered over the surface. A breath for every two arm
strokes should be taken and two kicks for every arm
stroke.

References
Swim to Sync, E. Mascardo
http://www.vigoco.k12.in.us/~wesths/academics/pestu
dy-swimming.htm
https://troopleader.scouting.org/basic-swimming-
strokes/
http://www.vigoco.k12.in.us/~wesths/academics/pestu
dy-swimming.htm
http://hnupe.weebly.com/swimming.html
http://www.sjsu.edu/kinesiology/GreenSheet/KIN_02A_
Sect9_KT_Spring_2018.pdf

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 PRACTICAL TEST

FLOATING

Instruction: Students have to perform the four (4)

floating skills with proper mechanics. Students will be
rated based on the time-span they have executed a
particular floating skills. Below is the rubric that will be
using by the instructor.

30 sec. 100
26-29 sec. 90
21-25 sec. 85
16-20 sec. 80
11-15 sec. 75
6-10 sec. 70
0-5 sec. 60

FLOATING GRADE REMARKS

Turtle float _________ _________

Jelly Fish Float _________ _________

Prone Float _________ _________

Supine Float _________ _________

_____________________
Instructor’s Signature

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 PRACTICAL TEST

STROKES

Instruction: To a given distance by the instructor,

students have to execute the various strokes below with
correct coordination of arms and legs.

STROKES GRADE REMARKS

Freestyle _________ _________

Backstroke _________ _________

Breastroke _________ _________

Butterfly Stroke _________ _________

Elementary
Backstrokes _________ _________

Sidestroke _________ _________

_____________________
Instructor’s Signature

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A. GRADING PLAN
Course work will be graded by the following criteria:

Quizzes 15%
Midterm/Final Exam 35%
Practical Test 40%
Class Interaction 10%
TOTAL 100%

B. COURSE POLICIES AND STANDARDS

1. Students are expected to participate fully in all

activities throughout the class period.
2. If the students have pre-existing medical or physical
problems, student involve should consult their
physician before participating in class and alert the
instructor to any required limitations.
3. In case any accident may occur, report immediately
to the instructor involved.
4. No one is allowed in the water until instructor has
arrived.
5. Obey pool rules at all times.
6. Students are expected to pay their own swimming
fee everytime the instruction will be conducted at
the swimming venue.
7. Wear appropriate/complete swim attire during
swimming sessions. Wearing of two-pieces or one-
piece for girls is not allowed. No complete swim
attire, no attendance.
8. No horse-play during class.
9. Students should complete all the activities required in
the course.
10. Class will start on time. Students will be released on
time. Instructor is not held accountable to any
accidents beyond class time.

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11. Rubrics should be provided by the instructor every
practical test.

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