Karl Joshua G.

Custodio
Bachelor of Secondary Education major in General Science
2nd year
PE3N
Mrs. Jasmin Jamero
October 04, 2021, 2021

BASIC SWIMMING SKILLS

SKILLS INSTRUCTIONS
-Stand in chest-deep water in the pool, facing the wall,
hands on the pool edge.

-Bend over at the waist, breathe in and place your face in

the water.

Breathing Properly -Slowly but forcefully blow out the air in your lungs
through your nose and mouth.

-Rotate your head as you exhale, tilting it to the side,

toward the surface of the water.

-When your cheek and mouth emerge above water,

inhale. Don't gasp or lift your head too high.

-Repeat the exercise, breathing to the left and then to the

right side.
-While positioned horizontally in the water (on your
belly), move your hands — palms down and fingers below
the wrists — in a circular or figure-eight motion just
under the surface of the water, exerting pressure
downward.
Sculling
-Place a pull-buoy between your thighs so you don't need
to kick.
-For a forward scull, keep your straight arms in front of
you.

- For a mid-scull, bend your elbows slightly with your

hands wider than your shoulders.
-get used to moving the muscles in your lower back,
abdomen and hips to power you forward.

Coordinating Your Actions - try to let your legs come up behind your body and keep
a slim, streamlined position

-Stay straight at the water's surface, holding your head

up.

-Pull your arms in together with the hands almost

touching.

-As your hands reach your chest, bend your knees and lift
your feet up in a frog-like shape with the soles of your
Learning Strokes feet pointed out to each side.

-Push back with your legs and reach forward with your
hands simultaneously. This double-propulsion should
help you surge through the water.

-Always practice diving in a deep pool with a lifeguard on

duty.
 -When you begin, diving may only involve putting your
hands together above your head and gently curling your
Diving body forward toward the water until you fall in, headfirst.

-As you progress, try jumping slightly and straightening

your legs behind you as you dive to enter the water
smoothly.

- - - Have a great day - - - 😊