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 OBJECTIVES:
At the end of the lesson, the students will be able to:
A. Recognized the swimming skills and safety rules of
swimming.
B. Values physical activity for health, enjoyment, challenge,
self expression, and or social interaction.
C. Participates regularly in physical activities.
 WHAT IS SWIMMING?
• Swimming is an individual or
team racing sport that requires the use of
one's entire body to move through water.
The sport takes place in pools or open
water.
• Competitive swimming is one of the most
popular Olympic sports, with varied
distance events in butterfly, backstroke,
breaststroke, freestyle, and individual
medley.
 BASIC SWIM WEAR
• Head cap - is used to lessen the friction of the water and gain more speed in gliding. It is also used
to avoid distractions when swimming specially for swimmers with long hair. It also protects your hair
from chlorine.
• swimsuit (female), swimming trunk (male)- Swimsuits and trunks come in different forms. The
most conservative type is the rash-guard (top for men and women). Contrary to popular belief, long
swimming trunks and board shorts are generally not accepted as proper swimming attire in a
swimming pool. It is more accepted as attire for recreation swimming.
• Goggles- The main purpose of wearing goggles is to protect your eyes from the harmful chemicals
and dirt from water and from the harmful rays of the sun.
Goggles are classified into the following categories:
Competition, Practice, Recreational, Swimming masks
THE 5 DIFFERENT SWIMMING STROKES

1. Freestyle
2. Breaststroke
3. Backstroke
4. Sidestroke
5. Butterfly
 1

Freestyle is also known as the front crawl stroke.

Freestyle is probably the most well-known of the
swimming strokes.
1. FREESTYLE / FRONT CRAWL STROKE

- One arm extended above head

- Arm always opposite of each other
- Face in water (breathing side to side)
- Alternate feet up and down

Please Click the link below.

https://www.youtube.com/watch?v=-UzYFyaeGEY
2

The best swimming stroke is a matter of opinion. If you are

new to swimming, breaststroke might be the easiest place
to start. For every 30 minutes of swimming breaststroke,
you will burn approximately 200 calories.
2. BREASTSTROKE
- Abdomen facing bottom of pool
- Bring heels toward buttocks, then
outward
- Glide for 3-6 seconds
- Arms extended in front of head
- Then bring arms downward until elbows
reach shoulder line
- Extended arms again and glide

Please Click the link below.

https://www.youtube.com/watch?v=syPEtHsI0J4
3

Unlike with most other swimming strokes, your face will not
be in the water during the backstroke. Instead, you will be
on your back in the water, just as the name suggests.
3. BACKSTROKE
- Float on back
- Move knees sideways and bring heels
toward buttocks
- Bring finger tips to armpit
- Extend arms out of water and above
head
- Brings arms back towards hips

Please Click the link below.

https://www.youtube.com/watch?v=DQf3PiSe7Ec
 4

Just like the name suggests, you will swim this stroke on
your side. Sidestroke can be done on your own or with the
help of a kickboard. You may be less familiar with this
stroke because it is not used during competitive events.
4. SIDESTOKE
- Push off in side position
- Bend top leg forward, arms begin stroke
- Continue top leg bend, stroke
- Hands come together
- Arms legs continue
- Legs fully extended arms pull apart
- Arms further apart, legs begin to close
- Arms and legs come together
- Glide on side before next stroke and kick

Please Click the link below.

https://www.youtube.com/watch?v=heKKhNBHp98
5

Of all the different swimming strokes, the butterfly

is probably the most challenging. Butterfly
requires a great deal of strength and coordination
that takes time to develop.
 5. BUTTERFLY

- swum on the chest

- both arms moving symmetrically
- is a more difficult stroke
- strong muscles
- It require Arm and Leg movement,
Breathing, Body movement
- also known as the "dolphin kick“

Please Click the link below.

https://www.youtube.com/watch?v=hyXL_W0bngY
 3 DIFFERENT FLOATING POSITIONS
IN SWIMMING

Supine Float
Prone Float
Treading water

Knowing how to float in the water for long periods of time could save your life in an emergency.
Although you often see swimmers floating on their backs, this is just one of many possible
positions. Relaxing and staying motionless help you float more easily, regardless of the position.
No matter how confident you are in your floating abilities, always carry a life jacket on any
boating trip.
1. SUPINE FLOAT
Also known as back float.
Place back of head in water
Lie on the surface of the water as if you
were lying on a firm mattress.
Keep your arms to your side and move
them back and forth in small circles to keep
your upper body on the surface.
If you find your legs sinking, use small
kicking movements to keep them near the
surface.

Please Click the link below.

https://www.youtube.com/watch?v=t-fSKSBptC8
2. PRONE FLOAT
Also known as horizontal survival float.
Lie face down on the water's surface.
Extend your arms to your sides and bend the
elbows so your hands are forward.
Spread your legs apart to offer the most surface
area to maximize buoyancy.
To breathe, exhale while using your arms to
push down on the water as if you were pressing
yourself off the ground. Lift your head up and
back to clear the water's surface and take a
breath. Lower your head until your face is
submerged.

Please Click the link below.

https://www.youtube.com/watch?v=uEcFywG_yuc
3. TREADING WATER
To stay afloat, move the hands in a
figure-eight pattern just under the
water's surface
Move the legs as if you were
pedaling a bicycle.
Treading water uses the most
energy, and is used when the
swimmer needs a better view of the
surroundings.

Please Click the link below.

https://www.youtube.com/watch?v=q9QCBGdztLk&t=
81s
DIFFERENT TYPES OF SWIMMING
DIVES

Kneel Dive
Stand Dive
TO BE REMEMBERED IN DIVING
Use a pool that is at least 8 feet (2.4 m)
deep for an adult.
Diving lessons should always be conducted in
an area that is deep enough for the person to
dive safely. For adults, this means a pool that
is several feet deeper than they are tall. The
deep end of a pool is ideal, as it will ensure
they can dive into the water without the risk
of a head injury.
 2. KNEEL DIVE
1. Position yourself as close to the edge of
the pool as possible.
2. Crouch on one knee resting it on the deck
while, placing the toes of your lead foot at
the pool’s edge.
3. Keep your arms straight ahead and your
head down. (Remember to stretch out
your hands!)
4. Lean forward slowly, pushing with your
feet against the pool’s edge, entering the
water fingers first.

HOW TO DIVE TIP: Your arms should touch your ears for all dives!
Please Click the link below.
https://www.youtube.com/watch?v=rbi4Mz-vcsQ
 2. STAND DIVE
1. Stand with your feet together, toes curled
over the edge of the pool.
2. Place your arms straight above your head,
touching your ears with your arms.
3. Bend your knees slightly, and stay relaxed
so they don’t slap the water.
4. Tuck your chin, bend at the waist, and
push off with your feet into the water
fingers first.
5. You can also try this diving method off the
diving board.

HOW TO DIVE TIP: Your arms should touch your ears for all dives!
Please Click the link below.
https://www.youtube.com/watch?v=MODHhkzAh3E
 SAFETY RULES
- Always follow the rules and teachers instruction
- Swim with a buddy
- NEVER swim alone
- Enter the pool feet first, unless instructed to do otherwise
- NEVER dive into an unknown or unmarked area
- Swim in areas supervised by a lifeguard
- Always walk around the pool as a restroom
- NEVER use the pool as a restroom
- Do not drink or eat while swimming because you could chojke or contaminate the water
- Do not swim when there is bad weather
- Do not push or shove each other
- ABSOLUTELY NO HORSEPLAY
REFERENCES:
https://allamericanswim.com/different-swimming-strokes
https://healthyliving.azcentral.com/different-floating-positions-swimming-2418.html
https://en.wikipedia.org/wiki/Swimming_(sport)
https://search-7.com/search.php?q=supine%20floating%20position
https://www.freepik.com/free-photos-vectors/crawl-stroke
https://www.shutterstock.com/image-photo/young-woman-swimmer-blue-pool-water-567239089
https://en.wikipedia.org/wiki/Butterfly_stroke
https://www.swimminglessons.com.sg/swimming-strokes-the-side-stroke/
https://search-7.com/search.php?q=side+stroke+step+by+step
https://users.manchester.edu/student/sapurdy/profweb/SwimmingUnitPlan(C1).pdf
http://jcsoonpools.com/proper-swimming-attire
https://aquamobileswim.com/steps-for-learning-how-to-dive/