S w i m m ing

P r e para tio n
Lesson 4

LIFECOLLEGE
MOLDING CHAMPIONS
LIFECOLLEGE: MOLDING CHAMPIONS

Getting Started
Warm-Up Exercises
Swimming is a challenging physical activity, so you must
prepare for it. Before the actual swimming, you should
perform some stretching and warm-up exercises first.
Stretching helps relieve muscle tension. It can also improve
range of motion and flexibility. You can perform stretching on
each body part, holding the stretch for 10 to 15 seconds. After
stretching, proceed to your warm-up routine. Walking and
jogging are good warm-up exercises, as are dynamic stretches.
LIFECOLLEGE: MOLDING CHAMPIONS

Taking a Shower
Before you go for a swim, it is important that you first take a
shower. It helps your body adjust to the temperature before
you actually go for a swim. Further, a pre-swim shower
(especially when you are going in a swimming pool) removes
sweat, cosmetics, and body oil which can contaminate the
water. Showering thoroughly with soap also removes dirt and
bacteria from the body. Taking a pre-swim shower shows not
only good hygiene but also common courtesy. More
importantly, it helps prevent water contamination and the
spread of bacteria and disease.
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Getting comfortable with water

Getting comfortable in water may not be as spontaneous as
the other activities that people usually do on land. This is
because humans are terrestrial beings, that is, their physical
makeup is designed to survive on land. For one, most of the
activities that people do require them to be in a vertical
position, which is also the natural position of a human being
when moving. In water, people will have to move like other
aquatic creatures, which is in a horizontal position. Another
spontaneous activity that people do without effort on land is
breathing. In water, when and how to breathe are skills that
must be mastered.
LIFECOLLEGE: MOLDING CHAMPIONS

Exercise 1: Adjusting to water Temperature

1. Carefully sit on the edge of the pool with your feet in the
water
2. Feel the water. Describe the feel of the water. Is it warm
or cold?
3. Move your legs sideways. Describe the pressure between
the legs and the water
4. Scoop water with your hands and splash it on your
shoulder, body, and head. Describe the temperature
Do these steps for 3-5mins to make your body comfortable
with the water temperature
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Exercise 2: Entering the Pool properly

In entering the pool using the pool wall, the safest way is the
slide-in entry
1. Carefully sit on the edge of the pool with your feet in the
water
2. With your feet, feel the water for any submerged obstacles
for your entry
3. Twist your body and put both hands on the pool deck, with
the fingers pointing away from the pool
LIFECOLLEGE: MOLDING CHAMPIONS
LIFECOLLEGE: MOLDING CHAMPIONS

4. Put the body weight on your hands. Wriggle backward

(your body facing the pool deck) and lower your body
carefully into the water
5. Reach for the pool floor with your feet while holding onto
the pool edge. As much as possible, avoid scraping your
chest or stomach on the poolside as you lower your body
in the water
In entering the pool using the ladder, hold on the railing with
both hands while facing the ladder. Carefully take one step at
a time on the ladder steps
LIFECOLLEGE: MOLDING CHAMPIONS
LIFECOLLEGE: MOLDING CHAMPIONS

Exercise 3: Walking in the Water

1. Stand in the water on the pool side. From this point, try to
walk to the other side of the pool. Do this only in the pool's
shallow area
2. Do this exercise for five to ten rounds
3. Go to the area of the pool where the water is chest level.
Describe your breathing. Is it difficult to breathe?
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Exercise 4: Exiting the Water

1. Put both of your hands on the poolside.
2. Jump from the pool floor and straighten your arms
3. Carefully place your knee on the poolside. Put the other
knee next
4. Climb out safely and carefully
LIFECOLLEGE: MOLDING CHAMPIONS
LIFECOLLEGE: MOLDING CHAMPIONS

What to eat before and after Swimming

As a physically demanding activity, swimming required

you to use a lot of your energy. Thus, it is important
that you supply your body with appropriate food in the
right amounts before and after swimming to ensure
optimal performance
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Before Swimming
Before swimming, it is not advisable to eat large amounts of
food since being in the horizontal body position may cause
gastric influx. If you have eaten a large meal, give your body
two to four hours to digest the food before you swim. For a
smaller snack, 30 minutes to two hours will be needed for
digestion. In addition, your time allotment for swimming will
depend on your fool consumption. For instance, you must eat
a large meal if you will swim for an hour or more
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LIFECOLLEGE: MOLDING CHAMPIONS

Moreover, take carbohydrates with lower glycemic index (GI)

as these kinds of food facilitate a slower release of energy. The
Gl is a measure that tells how food rich in carbohydrates can
raise blood sugar. The scale is from 0 to 100, and food with 55
or less Gl are considered low-GI food; in contrast, food with a
Gl of 70 and up are considered high-GI food. High Gl food are
quickly broken down into glucose, which then results to a
quick release of energy. Examples of low-Gl food include
whole grain bread, bran flakes cereals, yogurts, and fruits.
Food rich in protein such as chicken, egg, cheese, and peanut
butter are free from carbohydrates and definitely have a low
GI.
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LIFECOLLEGE: MOLDING CHAMPIONS

It is not advisable to eat while you are swimming, but

in case you feel the need to replenish your energy
while in session, snacks rich in carbohydrates with
higher Gl are recommended as these can provide you
with energy quickly. Just avoid eating while you are in
the swimming area. High Gl food include white rice,
potatoes, corn, and ripe fruits
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Further, before swimming, you should avoid food rich in fiber

as well as fatty and spicy food since they are known to cause
gastrointestinal distress. You should also avoid drinking
caffeine and alcohol
Lastly, staying hydrated is important during swimming
sessions. Drinking at least 500 mL of water two hours before
swimming is usually enough for short swimming sessions.
However, you should always listen to your body - if you feel
thirsty, you should drink water to rehydrate yourself. It is,
therefore, advisable that you have available drinks during your
swimming session
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After Swimming
Swimming is a physically demanding activity that it makes
people feel extremely hungry after sessions. It is important
that you refuel yourself in the first 20-30 minutes after a
swimming session. Eat food rich in carbohydrates and
protein- fish, chicken, beef, egg, and cheese, among others-
after swimming as these help in regenerating lost energy and
in repairing broken down muscle tissues. You can also
consume pasta, fruit, and yogurt. However, monitor the
amount of food that you will eat as it must be balanced with
how much weight your body lost.
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Cooling down
Cooling down after swimming is also vital. This is
similar to warming up as you simply continue on your
workout but in a slower pace and reduced intensity. To
cool down after swimming, you can swim some leisure
laps for 5-10 minutes
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Maintaining Safety in Swimming

Safety must be a paramount consideration when swimming.
Here are some tips that will keep you safe when you go for a
swim
1. Learn swimming and water safety skills
2. Swim with adult supervision or on areas with lifeguards.
You must also swim in designated areas only
3. Swim with others or with a buddy. As much as possible,
avoid swimming alone
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4. Obey all safety signs and warning flags

5. Avoid alcohol use. People who are drunk normally have no
body balance and coordination. Alcohol in the body also
impairs judgment and affects one's swimming skills
6. Know weather and water conditions, especially in natural
bodies of water. Water behavior is unpredictable but you
can keep safe if you at least know the water condition
7. Learn first aid and cardiopulmonary resuscitation (CPR)
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8. If possible, wear a life jacket, especially when swimming (or

boating) in natural bodies of water
9. If someone is drowning, throw a flotation device to that
person or use a pole that he or she can reach for support.
As much as possible, avoid jumping into the water to
rescue the person if you are not a good or a strong
swimmer. A panicking victim usually pulls would-be
rescuers down with him or her, so you must be strong
enough to resist his or her struggles