St.

Paul College of Bocaue

Bocaue, Bulacan

Physical Education & Health:

SWIMMING

Submitted by:

Niña Angelica P. Contreras

STEM A- Sr. Marie Louise Nivou

Submitted to:

Mr. Glen Varry N. Espiritu

Subject Teacher

March 2018
 TABLE OF CONTENTS

I. Introduction to Swimming………………………………………………..…….....3

II. Benefits of Swimming……………………………………………………..…...…8

III. Safety Rules in Swimming………..………………………………………….......10

IV. Swimming Equipment and Gears………………………………….………….…13

V. Basic Swimming Strokes…..…………………………..………………….…..…15

a. Breaststroke…………………………………………………………….…….15

b. Backstroke……………………………………………………………………16

c. Butterfly Stroke………………………………………………………………18

d. Freestyle Stroke……………………………………………………………...19

VI. Exercises………………………………………………………………………....21

VII. Bibliography………………………………………………………..……………25

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 INTRODUCTION TO SWIMMING

Swimming is an aquatic activity that requires the movement of the arms, legs and

limbs under the water, and it is usually done for sports, recreation, survival, exercise, and

competition. The history of swimming was traced back to the pre-historic era, and this

was supported with several discoveries and artifacts. Some of the examples are the pools

and baths in the Ancient Egyptian, Romans and Grecian palaces, and the drawings found

in the Kebir desert that depicts people moving through water.

However, it only became a competitive sport during the 1800s in Europe, which

brought it to its popularity. In 1538, Nicolas Wynman published a novel entitled

“Colymbetes” that focuses on swimming as a training regimen for the knights. On the

other hand, the histories of swimming were found in China, Sweden, and Germany.

England has introduced the indoor swimming pool with a swim team, which lead

to the modernization of this sport. In 1837, new sets of strokes were formulated in

London, including the sidestroke and freestyle swimming. In 1896, swimming became an

official sport in the Athens Olympic Games that offers 100 to 1500 meters freestyle

relays, backstroke, butterfly, and breaststroke. Currently, swimming is one of the most-

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watched sports in the Olympic Games since the competitive and recreational aspects are

both present.

According to Sporteology.com, these are the top swimmers of all time:

Michael Phelps
 Born in 1985
 Known as “The Baltimore Bullet”
 Won 16 Olympic Medals
 Won the title of World Swimmer of
the year (6 times) and American
Swimmer of the year (8 times)

Ian Thorpe
 Born in 1982
 Known as “Thorpedo and Thorpey”
 Recognized as the Young Australian
of the Year in 2000
 Won 11 World Championship Gold
Medals
 A retired freestyle swimmer

Ryan Lochte
 Born in 1982
 Won 12 Olympic Medals
 Given the American Swimmer of the
Year Award and the World Swimmer
of the Year award
 Has a total of 90 medals from
international swimming competitions

Mark Spitz
 Born in 1950
 Known as “Mark the Shark”
 Has set 33 world records from 1968
to 1972
 Recognized as the World Swimmer
of the Year in 1969, 1971, and 1972.

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 Johnny Weissmuller
 Born in 1904
 Won five Olympic gold medals and
one bronze medal
 Won 52 US national championships,
and has set 67 world records
 Died in 1984

Krisztina Egerszegi
 Born in 1974
 Five times Olympic Champion
 Most successful female swimmer
 Recognized as the Female World
Swimmer of the Year several times
 Counted as one of the greatest
Olympic World Champions

Kristin Otto
 Born in 1966
 Former German Olympic Champion
 Specialties: freestyle, butterfly, and
backstroke
 One of the richest swimmers of all
time
 Won 6 medals in a single tournament

Matt Biondi
 Born in 1965
 Eleven-time Olympic World
Champion
 Member of the US Olympic Hall of
Fame and the International Hall of
Fame
 Has set 4 individual world records

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 Alexander Popov
 Born in 1971
 A gold-winning Olympian
 One of the best sprint freestyle
swimmers of all time
 Won four individual Olympic golds
in freestyle events

Grant Hackett
 Born in 1980
 The greatest distance swimmer in
history
 Won 10 World Championship gold
medals
 Undefeated in the finals of World
Aquatics Championship

Some of the International Swimming Organizations are as follows:

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According to wikihow.com, there are four ways to become a better swimmer:

1) Training in the water

a. Plan a swimming routine
b. Structure your swim sessions to promote fitness
c. Work on your breathing
d. Develop your backstroke
e. Strengthen your breaststroke
f. Isolate a single stroke per exercise
g. Learn how to do a flip turn

2) Practicing Core Swim Exercises

a. Train using swim drills
b. Practice the single arm drill
c. Use the sidekick drill
d. Practice the Tarzan drill
e. Practice stationary water exercises
f. Do the jump and dig technique
g. Try the stomp and push exercise
h. Practice a scissor press
i. Work on kicking
j. Work on Pull
k. Do the fingertip drag drill in freestyle

3) Training outside the pool

a. Warm up before you get in the pool
b. Strengthen your kicks
c. Work on your planks
d. Perform weightless exercises
e. Strengthen your core
f. Practice other sports outside the pool

4) Getting outside help

a. Get a swim coach
b. Join a swim group
c. Join a gym with a pool
d. Ask a friend for support

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 BENEFITS OF SWIMMING

There are multiple benefits that a person can attain through swimming, and these are the

following:

1) Works your whole body

 increases your heart rate without stressing your body
 tones muscles
 builds strength
 builds endurance
 lower blood pressure and controls blood sugar

2)
Safe exercise option for people with:

 Arthritis
 Injury
 Disability

3)
Burn Calories

 A 160-pound person burns approximately 423

calories an hour while swimming laps at a low or
moderate pace

4)
Improves Sleep

 Boosts quality of life and sleep after engaging in

regular aerobic exercise

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5)
Improves Mood

 Reduces stress and anxiety

 Reduces the level of Cortisol

6)
Social Benefits

 Allows people to socialize and gain new friends

According to Swimming World Magazine, this sport also provides less obvious benefits:

1) Improves social well-being

2) It teaches goal orientation

3) Creates more active adults

4) Makes a person smarter

5) Teaches team-building skills

6) Burns calories

7) Slows down aging

8) Good exercise for Asthma

9) Establishes confidence

10) Requires minimal gear

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 SAFETY RULES IN SWIMMING
Moore (2017) presented ten safety rules in swimming in order to avoid accidents and
unexpected circumstances, and these are as follows:

1) Learn how to swim

2) Supervise children

3) Swim only when a life guard is on duty

4) Do not swim under the influence of drugs or alcohol

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5) Never swim alone

6) Do not swim during thunderstorms

7) Avoid diving headfirst

8) Refrain from horseplay in the water

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9) Use proper flotation device

10) Know the first aid, CPR and Pool Fences

Moreover, healthlinkbc.com also presented some tips on how to be safe while in

the pool. First, a swimmer must read the signs and follow them because these rules will

prevent accidents, and help keep the pool clean. Second, walk instead of running around

the edges of the pool since it could be slippery. Third, be careful when going in and out

of the pool. Fourth, always check the area before leaping or diving into the water. Fifth,

do not go beyond the areas that are farther and deeper. Sixth, avoid playing roughly in the

pool since it can cause serious accidents. Lastly, watch out for hazards and underwater

traps. In addition, use sunscreens or sunblock to avoid the UV rays (ultraviolet radiation)

from damaging your skin, and always wear life jackets if the pool area is beyond your

abilities.

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 SWIMMING EQUIPMENT AND GEARS

Swimsuit

The usual swimsuits for men are swim

briefs or swim trunks. For women,
bikinis and one-piece swimsuits are
common; while, rush guards are used by
both men and women.

Swim cap

Swim caps prevents hair from falling in

the swimmer’s face while swimming.

Swimming Goggles

Swimming goggles are used to avoid the

water from getting into your eyes while
submerging your head under water.

Nose clip

Nose clips prevents water from entering

the nose while doing front crawl or
backstroke.

Swim Fins

Swim Fins are effective when learning

the crawl and butterfly strokes.

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 Pull Buoys

This eight-shaped flotation device is

placed between the swimmer’s legs,
since it provides enough buoyancy in the
lower part of the body.

Water Noodles

These long flexible foam cylinders are

also used as a floatation device that
serves as a support in the upper part of
the body while learning the correct leg
motions.

Kickboard

This equipment is used to isolate leg

movements while doing flutter kick in
freestyle or the dolphin kick in butterfly.
It is also used as a flotation device due to
its buoyancy.

Life jacket

Life jacket is a personal floating device

that is worn by professional and non-
professional swimmers, in order to
prevent being drowned in the deep part
water.

Earplugs

Earplugs are used to prevent the water

from entering the ears as swimmers
immersed their head into the water.

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 BASIC SWIMMING STROKES

A. Breaststroke

Breaststroke is one of the most popular swimming strokes that is widely used all over

the world. Both arms move in a synchronized half-circle motion underwater along with

the legs doing the whip kick while in a prone position.

According to enjoyswimming.com, these are the steps in executing the Breaststroke:

1) In the initial position, you are in a horizontal position on your stomach. Your arms are

close together and extended forward, palms facing downwards. Your head is in line

with your trunk, and you look straight down. Your legs are pressed together and your

toes are pointed.

2) Now the active phase of the arms starts. Your palms rotate outwards, your arms

separate, and your body forms a Y-like shape.

3) When your arms are outside of your shoulders, your elbows flex, and your hands

continue to move backwards but also downwards. Your knees start to flex and your

feet start to recover towards the buttocks.

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4) Once your hands have moved past behind your shoulders they move towards each

other rather than backwards, until they meet under the chest.

5) As your hands move towards each other your head and shoulders rise above water,

and your feet continue to move towards the buttocks.

6) Your upper body is at its highest point when your hands have met below your chest

and your feet are at your buttocks.

7) Now the propulsive phase of the legs starts. Your feet kick backwards and apart while

your arms extend forward under water. Your chest and your head drop in the water

again.

8) Once your legs are completely extended they are brought together. You then glide for

a short moment in that position.

9) You start a new breaststroke cycle once the momentum of the glide fades.

B. Backstroke

Backstroke or Back crawl is done while the swimmer is lying on his back. It is slower

than the butterfly stroke, but faster than the breaststroke. The movement of the arms are

simultaneously moving from an overhead position back to the hips. On the other hand,

the legs are alternately moving upward and downward which creates a flutter kick.

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According to enjoyswimming.com, these are the steps in executing the Backstroke:

1) Float on your back in the water.

2) Head is in a neutral position, in line with your spine.

3) Face is above the water surface and you look straight up.

4) Legs execute a flutter kick. Your toes are pointed and your legs alternately kick

upward then downward.

5) Arms execute alternating movements:

a. One arm recovers above water from the hip to the overhead position in a

semicircular movement. The arms are kept straight during the recovery.

b. Meanwhile, the other arm sweeps underwater from the overhead position

backward to the hip, providing propulsion. The hand follows an S-like

pattern during this sweep.

c. The recovering arm becomes the sweeping arm once it enters the water in

front of the swimmer, and the sweeping arm becomes the recovering arm

when it exits the water at the hip.

They also presented some reminders when doing the backstroke:

 At first you’ll practice flutter kicking on your back while holding onto the edge of the
pool.
 Next you’ll practice balance, floating on your back and sides, using the flutter kick
for keeping your balance and moving forward.
 After this you’ll practice the underwater and above water arm movements, each arm
separately.
 And the finals drills let you practice both arm movements at the same time.

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C. Butterfly Stroke

Butterfly stroke is the hardest stroke to learn, since the powerful movements are

quickly exhausting for the swimmers. The arms are extended forward and shoulder width

apart, while the legs are extended together. This stroke also uses the fishtail or dolphin

kick in order to move underwater.

According to enjoyswimming.com, these are the steps in executing the Butterfly Stroke:

1) The chest is pressed downwards, and then released.

2) The arms move a little bit outwards, then bend at the elbows and the forearms and

palms are brought into a backwards facing position.

3) The chest starts to rise.

4) The hands move backwards and inwards towards the chest.

5) Simultaneously, the hips drive down and the knees bend.

6) The hands arrive below the chest and change directions to move towards the hips.

7) As the hands move from below the chest towards the hips, a first dolphin kick occurs.

8) Shortly after the chest and shoulders are at their highest point and clear the water.

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9) The hands exit the water close to the hips with the palms facing inwards and the

recovery of the arms start.

10) The arms hover above the water surface and return to their initial position.

Simultaneously the palms rotate so that at the end of the recovery they are turned

downwards again.

11) When the arms are fully extended forward and shoulder width apart, they enter the

water.

12) A second dolphin kick occurs.

13) The next stroke cycle begins.

D. Freestyle Stroke

Freestyle stroke or front crawl is typically used for competitions, because it is the fastest

and most efficient swimming stroke. This stroke is commonly preferred by athletes,

professional swimmers, and triathletes. In doing this stroke, the body should be in the

prone position, while the arms and legs are moving alternately. The flutter kick used in

this stroke is considered as the basic and most efficient kicking technique.

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According to enjoyswimming.com, these are the steps in executing the Freestyle Stroke:

1) The wrist of your propulsive arm flexes downward. Your forearm moves downward

and backward into a vertical position. At the same time, your elbow and upper arm

stay high in the water and move a little bit outward so as to form the so-called high

elbow position.

2) Once your forearm and palm are vertical and facing backward, your arm adducts at

the shoulder as a unit and your hand sweeps in under the chest.

3) From there, your hand changes direction and moves toward the hip. At the same time,

your body rolls on the side so that your hip gets out of the way.

4) Your hand leaves the water at the hip and your arm sweeps forward with the forearm

relaxed and dangling.

5) You inhale quickly on the side of the recovering arm if this is a breathing recovery.

6) Once your hand has passed your head, it enters the water again and your arm extends

forward into the overhead position. At the same time, your head and body roll back

toward a more neutral position.

7) As soon as your recovering arm enters the water, your other arm starts its propulsive

phase, and so on.

8) The flutter kick continues rhythmically during the whole stroke cycle.

9) You start to exhale as soon as the head rolls downward and continue to do so until the

next breathing recovery.

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 EXERCISES
A. Word Search

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B. Crossword Puzzle

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C. Worksheet

1. Name 3 swimming strokes:

 _____________________________
 _____________________________
 _____________________________

2. Choose 2 of these strokes and write down the key parts of each stroke – think about
the arm actions, leg actions and breathing patterns. Watch or ask a swimmer to help
you. You can use bullet points or short sentences to summarize each section.

A. Stroke: _____________________
Arms actions:
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
Leg actions:
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
Breathing Patterns:
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________

B. Stroke: _____________________
Arms actions:
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
Leg actions:
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
Breathing Patterns:
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________

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D. Multiple Choice

1) When one whistle is blown by a teacher or lifeguard, they want you to:
a) Carry on swimming b) Shout louder c) Stop and
listen

2) When three whistles are blown by a teacher or lifeguard, it means that swimmers
should:
a) All jump in the pool b) Get out of the pool quickly c) Swim underwater

3) If a swimmer wants to dive into the water, they can only dive in water depths of:
a) 2 Metres or more b) Between 1 to 2 Metres c) Below 2
metres

4) If a swimmer is not confident in their ability, they should practice in a water depth
that is:
a) Taller than them b) Shorter than them c) The deepest

5) If someone is about to practice a jump or dive into the pool, and a swimmer swims in
front of them, the person should:
a) Jump over the swimmer b) Jump on the swimmer c) Wait until
there is space

6) If someone spots a swimmer that is in danger, they should:

a) Save the person themselves b) Alert a teacher or lifeguard c) Do nothing

7) When should you run near the side of a swimming pool? :

a) When there is an emergency b) All the time c) Never, to prevent
slipping

8) If you notice the water becoming cloudy or unclear, you should:

a) Tell the teacher or lifeguard b) Ignore it c) Swim through it

9) If the fire alarm sounds in the swimming pool, you should:

a) Get changed first b) Meet by the fire exit c) Stay in the water

10) If there is a fight in the swimming pool, you should:

a) Break it up b) Alert a teacher or lifeguard c) Join in

11) Why are people not allowed to push or throw each other into the swimming pool:
a) There is a high injury risk b) To stop them having fun

12) Swimmers should not eat or drink fizzy drinks just before swimming because:
a) It can make them feel sick b) It could spill into the pool c) Both

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 BIBLIOGRAPHY

 Hernandez, B. (2017, October 12). Swimming Word Search, Crossword Puzzle and

More. Retrieved March 03, 2018, from https://www.thoughtco.com/swimming-

printables- free-1832464

 Sportsweb. “History Of Swimming.” History Of Swimming – Evolution Of

Swimming As A Sport Reviewed, 2018, icnsportsweb.com/history-swimming-

evolution-swimming-sport.html.

 Salman, S. “10 Top Swimmers of all Time: Best Olympic Swimmers Sporteology”.

Sporteology, Retrieved August 15, 2017, from https://sporteology.com/top-

swimmers/

 wikiHow. (2018). How to Exercise to Become a Better Swimmer. Retrieved March 3,

2018, from https://www.wikihow.com/Exercise-to-Become-a-Better-Swimmer

 Swimming World News. (2018). 10 Hidden Benefits of Swimming. Retrieved from:

https://www.swimmingworldmagazine.com/news/10-hidden-benefits-swimming

 Moore, D. (2018). Infant Survival Swimming Lessons. LIVESTRONG.COM.

Retrieved from: https://www.livestrong.com/article/353288-infant-survival-

swimming-lessons

 Safety Tips for Swimmers. (2017, January 10). Retrieved March 03, 2018, from

https://www.healthlinkbc.ca/healthlinkbc- files/swimmers-safety-tips

 Enjoy Swimming. (2018). Overview and Swimming Technique. Retrieved from:

http://www.enjoy-swimming.com/freestyle-stroke.html

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