TECHNOLOGICAL UNIVERSITY OF THE PHILIPPINES- VISAYAS

Talisay City, Negros Occidental

GRADE 12 - PHYSICAL EDUCATION

BASIC SWIMMING

UNIT 1
LESSON 1 – SWIMMING CONCEPTS
A. HISTORY
Introduction
As practiced by man, swimming is an art. Humans must adjust to water as an element, learn to assume other than
the vertical position, and finally, employ different arm and leg movements. Humans have become amazingly versatile in the
water, primarily because of their capacity to reason plus their possession of an important physical asset (a set of swivel or ball
and socket joints in the shoulders and the hips) that permits a wide range of movement.
Swimming has been recorded since prehistoric times; the earliest recording of swimming dates back to Stone Age paintings in
the Cave of Swimmers near Wadi Sora in Egypt near the Libyan border from around 7,000 years ago.
Written references date from 2000 BC. Some of the earliest references to swimming include the Gilgamesh, the Iliad, the
Odyssey, the Bible, Beowulf, and other sagas.
In 1538, Nicolaus Wynmann, a German professor of languages, wrote the first swimming book, Colymbetes In 1587
another book in swimming was written in Latin by Everard Digby. About 1697, A Frenchman, Thevenot, wrote a book entitled
The Art of Swimming. The English translation of his book became the most standard reference for many years. Competitive
swimming in Europe started around 1800, mostly using breaststroke. In 1873, John Arthur Trudgen introduced the trudgen
(using alternating over-arm stroke and scissor kick) to Western swimming competitions, after copying the front crawl used by
Native Americans.
Swimming was part of the first modern Olympic Games in 1896 in Athens. At this point, Richard Cavill, an Australian
swimmer developed an up- and –down action of the legs with alternating over-arm stroke in 1902. The stroke became known
as the Australian crawl. Charles M. Daniels in 1906 introduced the American Crawl which is a refinement of an Australian
crawl. In 1908, the world swimming association, Fédération Internationale de Natation (FINA), was formed. In 1912,
swimming on back with an alternating over-arm style and an inverted flutter kick known as the back stroke was recognized as
a competitive event. Women were first allowed to swim in the Olympic Games in 1912 in Stockholm competing in freestyle
races. In 1930’s David Armbruster and Jack Sieg developed a variant of the breaststroke called butterfly with the two kicks per
cycle being called dolphin fishtail kick but was not allowed in the Olympic Games. It was in 1952, when it was accepted as a
separate style with a set of rules.

B. MOTIVATING FORCES THAT INFLUENCE C. VALUES/IMPORTANCE OF SWIMMING

HUMANS TO IMMERSE IN WATER 1. Physiological Values
1. Economic necessity 2. Safety Values
2. Comfort 3. Recreational Values
3. Preservation of life in the face of danger 4. Competitive Values
4. Cleanliness 5. Social Values
5. As part of religious rite

C. FACILITIES, COSTUME, EQUIPMENT AND ACCESSORIES,

VENUE – any clean pool free from obstruction and safe to swim
COSTUME – Swimsuit for women, trunks for men (provides freedom of movement)
EQUIPMENTS
1. Nose clip – used to keep water out of the nose. Appropriately used for more advance skills such as
synchronized swimming skills
2. Ear plugs – used to reduce the chance of ear infection. Dangerous if used in depths greater than 6- 8
feet underwater
3. Goggles – designed to keep the water out of the eyes. It Creates air space in front of the eye that
increase visibility underwater. The goggles are worn by swimmers for swimming safety
and in order to protect the eyes from the chlorinated water or salt water. Dangerous if used in
depths more than 3- 4 feet when diving from a height such as springboard.
4. Kickboard – designed to float and used primarily to practice kicking skills
5. Pull Buoy – designed to be worn between legs to isolate the arms for stroke drills
6. Life Jacket/Personal Floatation Device (PFD) – designed to be worn by the user. It will keep the swimmer on the
surface of the water. It should fit snugly.
7. Fins – designed to increase the propulsive effect of the kick.
8. Safety Line – designed to divide shallow water from deep water. Should be standard at pools with deep water.
9. Rescue Equipment – standard in most pools which includes aluminum reaching pole and ring buoy.
10. Mask – designed to cover the eyes and nose. Normally used for skin and scuba diving
11. Swimming Caps - Swimmers use this to keep their hair away from their faces when the head is
underwater. It prevents hair damage that may be caused by chlorinated water. Some
pool facilities require swimmers to use a swimming cap to avoid hair from clogging the
 pool's drainage.
12. Floaters - Floaters are inflatable armbands that are worn by people in order for them to learn how to
swim. These are mostly worn by children who are just getting used to floating in water.
When they are good at swimming, they can remove the floaters and swim on their own.
13. Hand Paddles - helping you to establish a good technique under the water. A handle paddle increases the
resistance the hand experiences as it tries to move through the water during phases of the arm
stroke.

D. SWIMMING TERMINOLOGIES
1. Aquatics – sports played in water
2. Buoyancy – the tendency of liquid or gas to cause less dense objects to float or rise to the surface
3. Float – to rest in the surface of the water without sinking
Types of Float: Tuck (turtle), prone, supine (back), jellyfish, Survival float
4. Gutter – the edge of the pool in water level
5. Kick – to make trashing movement with the legs
6. Natatorium - a building where swimming and other water act ivies take place
7. Personal Floatation Device (PFD)- a device designed to support a person in the water.
8. Sculling – propelling oneself through the water with the hands and forearms executing a figure of eight action
9. Stroke – a complete cycle of the arms and legs in a coordinated manner.
Types of competitive Strokes: Freestyle, Back, Breast, Butterfly

SWIMMING POOL RULES

PERSONAL SAFETY IN THE POOL

• Read and obey notices giving advice to swimmers.
• Obey the pool lifeguards.
• Check the depth markings on the pool side to see where it is best to swim or dive.
• Stay clear of deep water unless you can swim.
• Make sure the water is clear before jumping in.
• Learn to swim well enough to survive in an emergency.
• Never swim alone and swim only with a buddy who has the ability to help when necessary.
• Learn the simple and safe reaching rescues.
• Stay out of the water when overheated or tired.
• Stay out of the water during electrical storms.
• Always swim a safe distance away from diving boards and platforms.
• Avoid long periods of immersion and overexposure to the sun.
• Call for help only when you really need it.
• Remember that a non swimmer or a poor swimmer should never attempt a swimming rescue. A swimmer untrained
in lifesaving should swim to a victim in trouble only as last resort and only when all suggested safe rescue methods cannot be
used. If it is necessary to risk swimming to a victim, the rescuer should take a towel, a shirt, or any buoyant object to extend
to the victim.
• No horse playing.
• Do not run on the pool deck
SWIMMING POOL RULES
• Wear proper swimming attire
• No jewelries and accessories in the pool
• No horse playing
• No running in the pool deck
• Shower first before entering the pool
• Wash feet before entering the pool
• Don’t leave shower rooms dirty
• No eating inside the pool

LESSON 2 – SKILLS

A. BREATH CONTROL
Persons who do not get a regular, sufficient supply of oxygen will soon tire. In all strokes, inhalation and exhalation
must be done in a manner that will result in minimum interference with stroking rhythm and that will minimize any
change in correct body position.

Procedure:
 Inhale through mouth.
 Close the mouth and slowly lower the head parallel to the water until at least the face and ears are submerged.
 Slowly and gradually exhale through mouth or nose
 Raise the face from the water and repeat the same sequence.
 Learn to breathe comfortably and learn the breathing cycle until 5, 10, 20, 30, 40 or even 50.
B. ENTRIES
Entry using steps, ladders and slopes
 Walk down the rail/ wall (steps, slopes)
 Climb backwards down a ladder to enter the shallow water
 Test the depth, firmness and condition of the bottom before transferring the weight from one foot to the other foot.
 Scoop water with their hands, and then wet down the arms, chest neck, and face, thus gradually getting wet all over.

Wade in Entry is used when the water is shallow and the conditions are unknown. This entry is controlled and safe,
allowing the feet and an aid to feel for unseen obstacles below the surface.

Procedure:
 Wade slowly and carefully, sliding the feet along the surface of the bottom.
 Test the depth, firmness and condition of the bottom before transferring the weight from one foot to the other foot.
 Scoop water with their hands, and then wet down the arms, chest neck, and face, thus gradually getting wet all over.

Slide in Entry is used when the depth of the water and the state of the bottom are unknown. This entry is controlled
and safe, allowing the feet to feel for unseen obstacles below the surface.

Procedure:
 Sit on the edge of the pool deck with the feet in the water
 Feel with the feet for unseen obstacles
 Support the body with both hands as they face the edge of the pool deck
 Lower the body gently while taking the weight on the hands
 Turn the head to the side to protect the face from the edge during the entry

Step in Entry is used when the water is clear, the depth known and the bottom free from obstacles. This entry is
most appropriate for areas where the entry point is not much higher than the water level.

Procedure:
 Look at the point of entry.
 Step (not jump) out from the edge
 Keep the knees slightly flexed and legs ready to give when the feet touch the bottom (the technique is similar to that
required for stepping from a chair onto the floor)

Dive Entry is used when the water is known to be deep and free of obstacles

Procedure:
 Stand with toes curled over the edge. This will help prevent slipping on a wet surface.
 Lock hands together and lock the head into position with the arms. The arms must remain beyond the head to
protect the head and neck until the diver surfaces.
 Push off from the edge, aiming for a long flight through the air, to enter the water at a distance of two meters or
more from the edge. Divers, even when learning, should aim for good horizontal velocity and a long flight.
 Upon entering the water, steer- up towards the surface by pointing the fingertips upward and lightly arching the
neck and back. Hands must remain locked in front of the head.
 On reaching the surface, hands can be separate and swimming commence.

D. BODY ROTATION
 Hold the wall with one hand and rotate around the hand away from the wall, then back to the wall.
 Change hands and repeat.
 Rotate in complete circle without holding wall.

E. FLOAT – to move or rest on the surface of a liquid without sinking

Prone Float/ Front float
Shallow
 Take a deep breath
 Place the face in the water
 Slowly extend the arms in front of the head
 If the toes are still on the bottom or side of the pool, a gentle push will usually raise the body toward the surface.

Recovery from the Prone float to standing position

 Lift the head
 Bend the knees towards the chest
 Press down on the water with the hands
 Shift body from horizontal to vertical position
 Straighten the legs until the feet touches the bottom (Standing)
 Back Float
 Standing in chest- deep water, the student crouches until the shoulders are just underwater.
 Lying back in the water the ears are submerged with the face parallel to the surface, extends the arms to the sides
with the palms of the hands up, raises the hips gently to the surface, and slowly slides the feet away from under the
body.

Recovery from back float to Standing position

 Lift the head
 Bend the knees towards the chest
 Press down on the water with the hands
 Shift body from horizontal to vertical position
 Straighten the legs until the feet touches the bottom (Standing)

Jellyfish Float
 From a standing position in about chest –deep water, the learners bend forward and place the hands comfortably on
the thighs.
 Take a breath and bend from the waist until face is submerged
 The hand slide down the legs close to ankles
 If done in relaxed manner the feet will usually float free of the bottom.
 If body is floating the portion of the back or head is showing above the water
 If mastered arms and legs hang suspended and relaxed in this position.

Recovery from Jellyfish float

 Slowly raise head and upper body toward the surface, allowing the feet to settle on the bottom.

Tuck float
 Lie in the back lay out position
 Bring the thighs up to the chest and, while rounding the back
 Position the face close to the knees.
 Keep the knees and feet together with the toes pointed and the heels close to the buttocks
 Use stationary sculling to maintain this position

G. GLIDE
Prone Glide
 Inhale
 Place the face in the water with chin tucked and place the arms stretched and extended forward of the head with
the thumbs touching
 Push off from the side of the pool with legs extended backward and together, toes are pointed.
 Good head position and a streamlined body position should be continually emphasized in the practice sessions.

F. STROKE
FREESTYLE
– as it is known today was originally known as “Australian Crawl or Front Crawl. This stroke has seen vast improvements
in efficiency and immense increase in swimming speed with further refinement of the stroke in recent years. The
important elements of freestyle may be seen from studying the sequences in the illustrations

1. Body Position
To assume the position for freestyle:
 The body is on the front-, flat streamlined, relaxed and as horizontal as possible
 The waterline should be at the top of the forehead
 The angle of the body can be adjusted by the position of the head

2. Leg Action
The common term for the freestyle kick is flutter kick as the feet appear to flutter at the surface
 The legs should be relaxed and the movement begins at the top of the legs
 The leg flexes slightly at the knee prior to the down- beat and then straightens on the up- beat
 Pointing the toes away from the shin is important in the freestyle kick, but it should be the pressure of the water
that points the foot, not the straining of the swimmer
 The action should be smooth and continuous

3. Arm Action
The freestyle arm action is an integrated sequence divided into five segments:
3.1. Entry
3.2. Catch
 3.3. Pull
3.4. Push
3.5. Recovery

3.1. Entry
 The hand entry into the water must be smooth with a relatively high elbow and raised wrist, the fingers and the
hand entering the water first
 Entry should be made approximately on the shoulder line
 The index finger and thumb should lead as the hand enters the water
After the entry, the hand pushes forward and slightly downward. As the elbow reaches the extended position, the
other hand is completing its propulsive pushing action under the hips.
3.2. Catch
 The catch is made following the entry of the hand
 The catch is the initial part of the pull and is performed with the wrist slightly flexed.
 The little finger leads the hand in a slight outward sweep which applies force against the water and assists in
propelling the body forward.
The entry and catch components of all strokes are considered by many to be the most important aspects of the
strokes.
3.3. Pull
 At the completion of the catch, the elbow has begun to flex and the hand begins a downward and outward pathway
 The elbow continues to flex throughout the down- sweep
 As the hand approaches its deepest point, the down- sweep is rounded off into an in- sweep, with the elbow flexed
to right angles and the arm continuing in this position under the shoulders
3.4. Push
 The push phase commences at the end of the in- sweep. This is approximately under the swimmer’s chest
 During the propulsive push phase, the hand moves backwards, outwards and upwards
 It is not intended that the hand moves backwards, but rather, due to pressure, propels the body forward
 Once the hip has moved over the hand, pressure against the palm of the hand is released and the elbow begins to
flex to allow the hand to leave the water smoothly
The push phase is considered by many to be the most propulsive part of the arm stroke.
3.5. Recovery
 The desired arm recovery is with a high elbow action initiated by a roll of the shoulder with the hands passing close
to the sides of the body. The recovery commences at the end of the upward push movement of the hand.
 The upper arm/ shoulder initiate the recovery and the elbow is raised. When the hand is clear of the water the arm
rotates forward.
 The hand travels upward, slightly outward and forward during the first half of the recovery, with the palm facing
either inward or backward.
 The arm then extends forward and downward as the index finger and thumb slide gracefully into the water for the
next catch.
4. Breathing
The arm action will cause the body to roll naturally along its axis. To breathe, the head should roll with the body
rather than be lifted out of the water.
Breathing in should:
 Be started as the recovery arm enters the water
 Be through the mouth or mouth and nose
 Not involve turning the face completely out of the water as a little trough is formed in the water opposite the
mouth.

Breathing out Should:

 Start immediately the mouth returns below the surface
 Continue non- stop until the mouth returns to the surface