PRELIM GRADING PERIOD ACTIVITIES

PE03 – SWIMMING WITH BASIC LIFE SUPPORT

Swimming, in recreation and sports, the propulsion of the body through water by combined arm and leg motions and the
natural flotation of the body. Swimming as an exercise is popular as an all-around body developer and is particularly useful in
therapy and as exercise for physically handicapped persons. Swimming is the movement of the body through water using
arms and legs. People can swim in the sea, swimming pools, rivers and lakes. People swim for exercise, for fun, and as a
sport.
Competitive Swimming is more than a fun sport or a simple way to cool down in the summer. It also offers significant
physical, mental and social benefits for both adults and youth. Swimming requires intense focus and discipline, all while
exercising nearly every part of your body, including your muscles and cardiovascular system. The skills you acquire during
competitive swim training are also highly applicable to other areas of your life, including work, school and relationships.
Benefits of Swimming
Health benefits of swimming:

 Swimming is a great workout because you need to move your whole body against the resistance of the water.
 Swimming is a good all-round activity because it:
a. keeps your heart rate up but takes some of the impact stress off your body
b. builds endurance, muscle strength and cardiovascular fitness
c. helps maintain a healthy weight, healthy heart and lungs
d. tones muscles and builds strength
e. provides an all-over body workout, as nearly all of your muscles are used during swimming.
 Other benefits of swimming
Swimming has many other benefits including:
a. being a relaxing and peaceful form of exercise
b. alleviating stress
c. improving coordination, balance and posture
d. improving flexibility
e. providing good low-impact therapy for some injuries and conditions
f. providing a pleasant way to cool down on a hot day
g. being available in many places – you can swim in swimming pools, beaches, lakes, dams and rivers. Make sure
that the environment you choose to swim in is safe.
 Things to remember
a. As well as being fun, swimming is a great way to keep fit and well and make friends.
b. Swimming is a healthy activity that you can continue for a lifetime.
c. Swimming is a low-impact activity that has many physical and mental health benefits.
d. Make sure you know how to swim and do so in a safe environment.

Purposes of Swimming:

1. Recreation: Many swimmers swim for recreation, with swimming consistently ranking as one of the
physical activities people are most likely to take part in. Recreational swimming can also be used for
exercise, relaxation or rehabilitation. The support of the water, and the reduction in impact, make
swimming accessible for people who are unable to undertake activities such as running. Swimming is
one of the most relaxing activities, water is known to calm us and can help reduce stress.
2. Health: Swimming is primarily a cardiovascular/aerobic exercise due to the long exercise time, requiring a constant
oxygen supply to the muscles, except for short sprints where the muscles work anaerobically. Furthermore,
swimming can help tone and strengthen muscles. Swimming allows sufferers of arthritis to exercise affected joints
without worsening their symptoms. However, swimmers with arthritis may wish to avoid swimming breaststroke, as
improper technique can exacerbate arthritic knee pain. As with most aerobic exercise, swimming reduces the harmful
 effects of stress. Swimming is also effective in improving health for people with cardiovascular problems and chronic
illnesses. It is proven to positively impact the mental health of pregnant women and mothers. Swimming can even
improve mood.
"Water-based exercise can benefit older adults by improving quality of life and decreasing disability. It also
improves or maintains the bone health of post-menopausal women. Swimming is an ideal workout for the elderly,
mainly because it presents little risk of injury and is also low impact. Exercise in the water works out all muscle
groups, helping with conditions such as muscular dystrophy which is common in seniors.
3. Sport: Swimming as a sport predominantly involves participants competing to be the fastest over a given distance in
a certain period of time. Competitors swim different distances in different levels of competition. For example,
swimming has been an Olympic sport since 1896, and the current program includes events from 50 m to 1500 m in
length, across all four main strokes and medley. During the season competitive swimmers typically train several
times a week, this is in order to preserve fitness as well as promoting overload in training. Furthermore when the
cycle of work is completed swimmers go through a stage called taper where intensity is reduce in preparation for
racing, during taper power and feel in the water are concentrated.
The sport is governed internationally by the Fédération Internationale de Natation (FINA), and competition pools for
FINA events are 25 or 50 meters in length. In the United States, a pool 25 yards in length is commonly used for
competition.
Other swimming and water-related sporting disciplines include open water swimming, diving, synchronized
swimming, water polo, triathlon, and the modern pentathlon.
Competition swimming is officiated by referee who has overall control and authority. Starter who starts swimmers off
the starting blocks to begin rave and can call false starts, clerk of course who organises swimmer into heats based
on previous times. Time keeper’s monitors and records time time each swimmer takes to complete the event.
Inspector of turns who monitors swimmers use correct turns and also start and finish of races. Judge of stroke who
observe the correct swimming style is used by all swimmers. Finish judges who make sure swimmers finish in
accordance with the rules.
Open water events are swum in open water examples sea and lake. Distances include 5km, 10km and 25km for both
men and woman. Only 10km is n Olympic event.

4. Safety - As a popular leisure activity done all over the world, one of the primary risks of swimming is drowning.
Drowning may occur from a variety of factors, from swimming fatigue to simply inexperience in the water. From 2005
to 2014, an average of 3,536 fatal unintentional drownings occurred in the United States, approximating 10 deaths a
day.
To minimize the risk and prevent potential drownings from occurring, lifeguards are often employed to supervise
swimming locations such as pools and beaches. Different lifeguards receive different training depending on the sites
that they are employed at; i.e. a waterfront lifeguard receives more rigorous training than a poolside lifeguard. Well-
known aquatic training services include the National Lifesaving Society and the Canadian Red Cross, which
specialize in training lifeguards in North America.
5. Occupation. Some occupations require workers to swim, such as abalone and pearl diving, and spearfishing.
Swimming is used to rescue people in the water who are in distress, including exhausted swimmers, non-swimmers
who have accidentally entered the water, and others who have come to harm on the water. Lifeguards or
volunteer lifesavers are deployed at many pools and beaches worldwide to fulfill this purpose, and they, as well
as rescue swimmers, may use specific swimming styles for rescue purposes.
Swimming is also used in marine biology to observe plants and animals in their natural habitat. Other sciences use
swimming; for example, Konrad Lorenz swam with geese as part of his studies of animal behavior.
Swimming also has military purposes. Military swimming is usually done by special operation forces, such as Navy
SEALs and US Army Special Forces. Swimming is used to approach a location, gather intelligence, engage in
sabotage or combat, and subsequently depart. This may also include airborne insertion into water or exiting a
submarine while it is submerged. Due to regular exposure to large bodies of water, all recruits in the United States
Navy, Marine Corps, and Coast Guard are required to complete basic swimming or water survival training.
 Swimming is also a professional sport. Companies sponsor swimmers who have the skills to compete at the
international level. Many swimmers compete competitively to represent their home countries in the Olympics.
Professional swimmers may also earn a living as entertainers, performing in water ballets.
6. Locomotion - Locomotion by swimming over brief distances is frequent when alternatives are precluded. There have
been cases of political refugees swimming in the Baltic Sea and of people jumping in the water and swimming ashore
from vessels not intended to reach land where they planned to go.

Risks
There are many risks associated with voluntary or involuntary human presence in water, which may result in
death directly or through drowning asphyxiation. Swimming is both the goal of much voluntary presence and
the prime means of regaining land in accidental situations.
Most recorded water deaths fall into these categories:

 Panic occurs when an inexperienced swimmer or a non swimmer becomes mentally

overwhelmed by the circumstances of their immersion, leading to sinking and drowning.
Occasionally, panic kills through hyperventilation, even in shallow water.
 Exhaustion can make a person unable to sustain efforts to swim or tread water, often leading to
death through drowning. An adult with fully developed and extended lungs has generally positive
or at least neutral buoyancy, and can float with modest effort when calm and in still water. A
small child has negative buoyancy and must make a sustained effort to avoid sinking rapidly.
 Hypothermia, in which a person loses critical core temperature, can lead to unconsciousness or
heart failure.
 Dehydration from prolonged exposure to hypertonic salt water—or, less frequently, salt water
aspiration syndrome where inhaled salt water creates foam in the lungs that restricts
breathing—can cause loss of physical control or kill directly without actual drowning.
Hypothermia and dehydration also kill directly, without causing drowning, even when the person
wears a life vest.
 Blunt trauma in a fast moving flood or river water can kill a swimmer outright, or lead to their
drowning.
Adverse effects of swimming can include:

 Exostosis, an abnormal bony overgrowth narrowing the ear canal due to frequent, long-term
splashing or filling of cold water into the ear canal, also known as surfer's ear
 Infection from water-borne bacteria, viruses, or parasites
 Chlorine inhalation (in swimming pools)
 Heart attacks while swimming (the primary cause of sudden death among triathlon participants,
occurring at the rate of 1 to 2 per 100,000 participations.)
 Adverse encounters with aquatic life:
o Stings from sea lice, jellyfish, fish, seashells, and some species of coral
o Puncture wounds caused by crabs, lobsters, sea urchins, zebra
mussels, stingrays, flying fish, sea birds, and debris
o Hemorrhaging bites from fish, marine mammals, and marine reptiles, occasionally
resulting from predation
o Venomous bites from sea snakes and certain species of octopus
o Electrocution or mild shock from electric eels and electric rays

Around any pool area, safety equipment is often important, and supervision by personnel trained in rescue
techniques is required at most competitive swimming meets and public pools.
Basic Skills in Swimming
To swim smoothly, co-ordination of the entire body is a must. One needs to focus on the movement of the legs and arms, as
well as breathing control and swimming strokes. So, to expertise the skill of swimming you must start with the basics. Here are
5 basic swimming skills beginners need to learn:

1. Water Comfort
The most basic and essential swimming skill is simple becoming comfortable in water. Although humans are born
with innate water skills, many people develop a fear of the water. When unintentional submersion occurs, pancking
gets in the way of logical thinking and increases the likelihood of drowning. To become more comfortable in the
water, spend in a shallow pool or wading in the ocean. Never enter the water alone, especially if you are not a strong
swimmer.
2. Breathing
Breathing is often difficult for novice swimmers. With water all around, having some water enter the nose and mouth
is a common occurrence. Novice swimmers panic at the feeling of water in their noses, while other has trouble
holding their breath while submerged. Learning is a key component in learning to swim.
This is a frequently overlooked basic skill, but it is an important one. If you are not comfortable breathing while
swimming, you won't be able to enjoy it completely and learn new things. The basic idea is that you need to breathe
out with both your nose and mouth when your head is underwater. Then when you lift your head to the side take a full
breath before putting your face back down.
3. Floating
Before you start kicking and stroking, first learn to float in the water. Floating helps you to get used to the habit of
moving through water properly. Floating helps to keep your body on the surface of the water. Our body experiences a
vertical buoyant force when immersed in water and floating helps to keep your body in a horizontal position. Floating
is important because if you accidentally fall in the water you will be able to float on the surface till you are rescued.

Learn to Glide (Swimming pool)

Gliding through the water is an essential skill to master before you even consider kicking and paddling. Gliding helps
you to get used to the sensation of moving through the water headfirst.
Try gently pushing off the side wall of the pool with your arms stretched out in front of your head. Keep your head
face-down in the water and glide until you slow down
4. Your body movement should be well co-ordinated
In swimming, all your body parts should be well co-ordinated with each other. You must be able to move the muscles
of your lower back, abdomen, and hips in a synchronized way to keep moving forward. Your hands should move and
cut through the water first, followed by your elbow and then your body should make way through the water.
5. Kicking
Kicking is another important skill to learn if you want to master swimming. Kicking helps your body to move in the
forward direction. Kicking provides propulsion through the water. Once you are comfortable with floating, kicking is
the logical next step. Kicking is also used in treading water, which is the process of remaining in one place while
keeping your head above the water line. Many coaches use kickboards or flat flotation devices made of foam or
plastic, to support the swimmer’s body. A kickboard allows you to focus solely on your kicking technique without
worrying about staying afloat.
6. Strokes
Now that you know how to float and kick, it is time to learn some strokes. Strokes are the arm movements that help to
pull the body through the water. The front crawl, sidestroke, breast stroke, backstroke, and butterfly are the five most
common swimming strokes. Each stroke uses different body positioning, breathing techniques and arm movements.
Training with a qualified swimming coach is the best way to learn the various strokes.

Basic Strokes in Swimming

There are various strokes you can use to add variety to your swimming workout, these includes:

1. Front Crawl (or Freestyle Stroke)

The front crawl (also often called the freestyle stroke) is the fastest of the competitive swimming strokes.
 Because the front crawl is fast and efficient, it dominates races where the choice of swimming style is free, such as
freestyle races or triathlons. For the same reasons, it often is the preferred swimming stroke of fitness swimmers.
Body Movement: The front crawl is swum in a horizontal position on the chest. The body rolls from side to side, always turning
to the side of the arm that is currently pulling in the water. The head remains in a neutral position, face
down, except when breathing.
Arm Movement: The arms move continuously and alternately. While one arm pulls underwater from an extended
forward position down to the hip, the other arm recovers above the water, from the hip to the
extended forward position.
Leg Movement: The legs perform fast, compact movements, alternating up and down with outstretched feet (flutter kick).
Breathing: To breathe, the swimmer turns his head to the side during the arm recovery until the mouth is above the
water surface. The swimmer breathes in quickly, then turns his head back down.
The exhalation begins as soon as the mouth is under the water surface again and continues until
the next breathing arm recovery.
2. Breaststroke is the most popular swimming stroke of all.
If you go to the pool, chances are most of the people you’ll see will be swimming breaststroke. Breaststroke is the
slowest of the competitive swimming strokes. Breaststroke is often the first stroke taught to beginners because you
can swim breaststroke while keeping your head above water.
This allows beginners to learn to swim without having to use swim goggles or deal with breathing problems.

Body Movement: The breaststroke is swum in a prone position. The body moves from a horizontal position during a short,
streamlined glide phase to a more inclined position during the arm recovery phase.
Arm Movement: The arm movements are simultaneous and symmetrical. As the arms are pulled backward underwater, the
hands create an arc, moving from a forward extended position to a position below the chest.
During the arm recovery, the hands move in a straight line from the position below the chest to the extended
forward position.
Leg Movement: The legs execute a symmetrical whip kick. First, the legs are fully extended at the end of the glide phase.
The feet then move toward the buttocks during the leg recovery. Finally, during the propulsive phase of the
kick, the feet move outward and backward from the buttocks, then inward and backward, to return to the
fully extended leg position.
Breathing: Breathing occurs at the end of the underwater arm pull, when the hands move under the chest and the head and
chest move above the water surface.

3. Butterfly Stroke
The butterfly stroke is the second-fastest swimming stroke and is quite exhausting. The butterfly stroke is one of the
more difficult strokes to learn. You have to master the unusual movements of the body undulation, as well as the
dolphin kick and the not-so-obvious arm stroke.
Given that the butterfly stroke is quite tiring and only allows you to swim a few lengths in a row, it is mainly used by
competitive swimmers.
Recreational and fitness swimmers most often prefer the front crawl or breaststroke.
Nevertheless, the butterfly stroke is a rather spectacular swimming stroke that is quite fun to swim on occasion, once
you have mastered it.
Body Movement: The butterfly is swum in a prone position. The body executes a wave-like undulation, where the chest and
the hips move up and down in the water in a specific order. The undulation starts at the head, and the
chest, hips, and legs move in sequence.
Arm Movement: The arm stroke is symmetrical, where the hands trace an hourglass pattern underwater, moving from an
extended forward position to below the chest and then to the hips. The hands exit the water at the hips and
then circle forward above the water until they are extended forward again.
Leg Movement: The legs do a dolphin kick. They are held together and move up and down symmetrically with the feet
extended.
Breathing: Breathing occurs during the arm recovery in a breathing stroke cycle, where the head and chest are lifted above
the water to allow breathing. Most swimmers alternate breathing stroke cycles with non-breathing stroke
cycles, as breathing stroke cycles require more energy to lift the upper body above the water.

4. Backstroke
The backstroke is the only one of the four competitive strokes that is swum on the back.
 In competition, the backstroke is the third-fastest swimming stroke, being faster than the breaststroke but slower than
the butterfly. Recreational and fitness swimmers should consider doing a little backstroke with every swim training, as
it uses different muscles than the front crawl and contributes to a more balanced musculature.
Similarly, in open water competitions, it can be useful to switch from front crawl to backstroke from time to time to
catch your breath and recover a little.
Doctors often advise patients with back problems to swim the backstroke because it helps to relax and strengthen the
back muscles.
Body Movement: The backstroke is swum on the back in a horizontal position. The body rolls from side to side, always
turning to the side of the arm that is currently pulling in the water. The head remains in a neutral position,
face-up.
Arm Movement: The arms move in opposite directions and alternate between pulling in the water and recovering above the
water. The pulling arm sweeps underwater from an extended forward position to outside the shoulder and
then to the hip. The arm recovery occurs above the water with a straight arm. The hand traces a semi-circle
in the air, moving from the hip over the shoulder and then extending forward again.
Leg Movement: The legs do a flutter kick, kicking up and down alternately with fast, compact movements and with stretched
feet.
Breathing: Since the face is directed upward and remains above the water’s surface, breathing is not restricted. However,
most backstroke swimmers synchronize their breathing with their arm movements. A common variation is to inhale
during the arm recovery on one side and to exhale during the arm recovery on the other side.
.
5. Sidestroke
The sidestroke is an older swimming stroke that is swum on the side. It uses a scissor kick and asymmetrical
underwater arm movements. Sidestroke is not used in swimming competitions and is therefore swum less often
nowadays. However, it is easy to learn and can be a welcome alternative to the more popular strokes. Sidestroke is
one of the swimming strokes used by lifeguards to rescue victims.
Body position: The sidestroke is swum in a horizontal lateral position. The swimmer remains on the same side throughout
the entire stroke cycle. The head is turned sideways and upward, with the face above water all the time.
Arm movement: As the body floats on its side, in the starting position, the lower-lying arm is extended forward underwater,
while the higher-lying arm rests on the side of the body. The arms move simultaneously but perform
different movements.
In the first phase, the lower-lying arm pulls underwater from an extended forward position toward
the chest, and thus, provides propulsion. At the same time, the higher-lying arm bends and recovers toward
the chest. The hands meet in front of the chest.
In the second phase, the lower arm recovers underwater to the extended forward position. At the
same time, the higher arm pushes backward in the water, extends and moves back to the side of the body.
Leg Movement: The sidestroke uses a scissor kick. Initially, both legs are extended. During the recovery, the upper-lying leg
bends forward at the hip, while the lower-lying leg bends back a little at the hip. Both legs bend at the knee.
Then, during the propulsive phase, both legs extend and move back to their starting position. The upper leg
pushes with the back against the water, while the lower leg pushes with the front against the water.
Breathing: Since the head remains above water, breathing is not constrained. But similar to backstroke, it makes sense to
synchronize breathing with arm movements.
One way to achieve this is to inhale when the lower-lying arm pulls back, and then to exhale when the
higher-lying arm pushes back against the water.

6. Elementary Backstroke
Elementary backstroke is a swimming stroke where you swim on your back, using a frog kick/whip kick along with
simple symmetrical underwater arm movements. Elementary backstroke is a beginner’s stroke because it uses a
relatively simple technique and allows for unrestricted breathing. However, some balance on the supine position is
required to be able to remain horizontal. Despite the simple technique, elementary backstroke enables quite efficient
swimming. A disadvantage, however, is that the swimmer cannot look in the direction in which he or she swims.
Starting Position: The stroke cycle begins floating on the back with the arms at the sides, and the legs extended and drawn
together.
Arm Movement: The hands slide along the sides up to the level of the armpits. Then the arms are extended sideways, and
the hands are made flat with the palms facing the pool wall. After the arms have been extended laterally,
they are brought back to the hips in a straight fashion, pushing against the water and providing propulsion.
Leg Movement: The legs move more or less simultaneously with the arms.
First, starting from the initial position, the legs are spread apart, the knees bent, and the feet pulled up to the
buttocks. Then, the legs are stretched and brought together. In this second phase, the inside of the legs and
feet push against the water and provide propulsion.
Breathing: As the face remains above the water at all the time, breathing is unconstrained. However, it is necessary to have
mastered some level of horizontal balance on the back to be able to keep the face above the water.
As with regular backstroke and sidestroke, it makes sense to synchronize breathing with the movements of
the limbs. The most logical approach is to inhale when the arms and legs are spread apart and to exhale
when the arms and legs are brought together.

7. The Combat Sidestroke / Combat Swimmer Stroke

The combat sidestroke is a variant of the sidestroke used by the US Navy SEALs; it is particularly efficient and can
therefore be used for swimming over long distances.

8. The Trudgen / Trudgeon Stroke

The trudgen or trudgeon stroke is an older precursor of the front crawl. It basically consists of a combination of the
front crawl arm stroke with a scissor kick.

Officials
There are several types of officials, which are needed to manage the competition.
Referee: The referee has full control and authority over all officials. The referee will enforce all rules and decisions of FINA
and shall have the final answer to all questions relating to the actual conduct of anything regarding the meet, as well as the
final settlement of which is not otherwise covered by the rules. The referee takes overall responsibility for running the meet
and makes the final decisions as to who wins each race. Referees call swimmers to the blocks with short blasts of his or her
whistle. This is the signal for the swimmers to stand next to their blocks. Then the referee will blow a long whistle that will tell
the swimmers to step on the block. For backstroke events, the long whistle is the signal for the swimmers to jump into the
water. The referee will then blow another long whistle, signalling the swimmers to grab the gutter or the provided block handle.
Finally the referee will hand over the rest to the starter by directing his or her hand to the starter.
Starter: The starter has full control of the swimmers from the time the referee turns the swimmers over to him/her until the
race commences. A starter begins the race by saying, "Take your mark." At this point, the swimmers will get into stationary
positions in which they would like to start their race. After all swimmers have assumed their stationary position, the starter will
push a button on the starting system, signaling the start of a race with a loud noise (usually a beep or a horn) and flash from a
strobe light. A starter sends the swimmers off the blocks and may call a false start if a swimmer leaves the block before the
starter sends them. A starter may also choose to recall the race after the start for any reason or request the swimmers to
"stand", "relax" or "step down" if he or she believes that (a) particular swimmer(s) has gotten an unfair advantage at the start.
Clerk of course: The clerk of course (also called the "bullpen") assembles swimmers prior to each event, and is responsible
for organizing ("seeding") swimmers into heats based on their times. Heats are generally seeded from slowest to fastest,
where swimmers with no previous time for an event are assumed to be the slowest. The clerk of the course is also responsible
for recording and reporting swimmers who have chosen to "scratch" (not swim) their events after they have signed up or
qualified to a semifinal or final. The clerk is also responsible for enforcing rules of the swim meet if a swimmer chooses to not
show up ("No show" - NS) his or her events.
Timekeepers: Each timekeeper takes the time of the swimmers in the lane assigned to him/her. Unless a video backup
system is used, it may be necessary to use the full complement of timekeepers even when automatic officiating equipment is
used. A chief timekeeper assigns the seating positions for all timekeepers and the lanes for which they are responsible. In
most competitions there will be one or more timekeepers per lane. In international competitions where full automatic timing
and video placing equipment is in use timekeepers may not be required.
Inspectors of turns: One inspector of turns is assigned to one or more lanes at each end of the pool. Each inspector of turns
ensures that swimmers comply with the relevant rules for turning, as well as the relevant rules for start and finish of the race.
Inspectors of turns shall report any violation on disqualification reports detailing the event, lane number, and the infringement
delivered to the chief inspector of turns who will immediately convey the report to the referee.
Judges of Stroke: Judges of stroke are located on each side of the pool. They follow the swimmers during their swim back
and forth across the pool. They ensure that the rules related to the style of swimming designated for the event are being
observed, and observe the turns and the finishes to assist the inspectors of turns.
Finish judges: Finish judges determine the order of finish and make sure the swimmers finish in accordance with the rules
(two hands simultaneously for breaststroke and butterfly, on the back for backstroke, etc.)
If an official observes a swimmer breaking a rule concerning the stroke he or she is swimming, the official will report what they
have seen to the referee. The referee can disqualify (or DQ) any swimmer for any violation of the rules that he/she personally
observes or for any violation reported to them by other authorised officials. All disqualifications are subject to the decision and
discretion of the referee.
Those who are disqualified may choose to protest their disqualification . Protests are reviewed by a panel of officials instead of
the deck referee or stroke judges who may have made the initial disqualification report.

Some gadgets that can be used in Swimming

Swimsuit
Competitive swimwear seeks to improve upon bare skin for a speed advantage and coverage. In 2009, FINA rules and
regulations were altered and suits made with polyurethane were banned because they made athletes more buoyant. These
rules also banned suits which go above the navel or below the knee for men and suits which extend past the shoulders or
cover the neck for women.

Swim cap
A swim cap (a.k.a. cap) keeps the swimmer's hair out of the way to reduce drag. Caps may be made of latex, silicone,
spandex or lycra.

Goggles
Goggles keep water and chlorine out of swimmers' eyes. Goggles may be tinted to counteract glare at outdoor pools.
Prescription goggles may be used by swimmers who wear corrective lenses.

Swim Fins
Rubber fins are used to help kick faster and build strength and technique, but are illegal in a race. They also improve
technique by keeping the feet in the proper position while kicking.

Drag suit
Swimmers use drag suits in training to increase resistance. This allows a swimmer to be challenged even more when
practicing and let the swimmer feel less resistance when racing. Drag suits are not used in competitive races.

Hand paddles
Swimmers use these plastic devices to build arm and shoulder strength while refining hand-pulling technique. Hand
paddles attach to the hand with rubber tubing or elastic material. They come in many different shapes and sizes, depending
on swimmer preference and hand size.

Kickboard
A kickboard is a foam board that swimmers use to support the weight of the upper body while they focus on kicking. Kicking is
the movement of the legs only which helps to increase leg muscle for future strength.

Pull buoy
Often used at the same time as hand paddles, pull buoys support swimmers' legs (and prevent them from kicking) while they
focus on pulling. Pull buoys are made of foam so they float in the water. Swimmers hold them in between the thighs. They can
also be used as a kickboard to make kicking a little harder.
Ankle bands
Improving balance will minimize the need for this kick to provide an upward, instead of a forward vector, and in some cases
completely corrects the kick. Using an ankle band will have the immediate effect of turning off your kick, which then forces you
to make efforts to correct your balance. If you are successful in discovering these, then the ankle band has done part of its
job.

Snorkel
A snorkel is a plastic device that helps swimmers breathe while swimming. This piece of equipment helps the swimmer
practice keeping their head in one position, along with training them for the proper breathing technique of breathing in through
the mouth and out the nose. This technique is the opposite of a common runner's breathing pattern, which is in the nose and
out the mouth.

Tempo trainer
A beeping clock attached to a swimmers cap or goggles helps maintain a certain arm tempo or speed. As each beep is heard,
the next stroke, or cycles of strokes, should be taken.

Zoomers
A type of rubber swimming fins, zoomers are cut off fins with the holes in the bottom. They help make the swimmer kick faster,
but at the cost of working harder.

Safety Rules in Swimming: (Open waters and Swimming Pools)

Swimming is a great recreational sport that can be enjoyed by people of all ages. But it’s important to know how to be
safe while you’re in the water. The American Red Cross offers these important swimming safety tips you should be aware of
before you head out to the pool or beach:
1. Swim in designated areas supervised by lifeguards.
2. Always swim with a buddy; do not allow anyone to swim alone.
3. Never leave a young child unattended near water and do not trust a child’s life to another child; teach children to
always ask permission to go near water.
4. Have young children or inexperienced swimmers wear approved life jackets around water, but do not rely on life
jackets alone.
5. Maintain constant supervision.
6. Make sure everyone in your family learns to swim well.
7. If you have a pool, secure it with appropriate barriers. Many children who drown in home pools were out of sight for
less than five minutes and in the care of one or both parents at the time.
8. Avoid distractions when supervising children around water.
9. If a child is missing, check the water first. Seconds count in preventing death or disability.
10. Have appropriate equipment, such as reaching or throwing equipment, a cell phone, life jackets and a first aid kit.
11. Know how and when to call 9-1-1 or the local emergency number.
12. Protect your skin. Limit the amount of direct sunlight you receive between 10:00 a.m. and 4:00 p.m. and wear
sunscreen with a protection factor of at least 15.
13. Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks with alcohol or caffeine in them.
14. Learn how to prevent and respond to emergencies. (Enroll in Red Cross home pool safety, water safety, first aid and
CPR/AED courses)

Another top 10 water safety rules/tips to hopefully help you stay safe and have a great time when on the
water.

1. Never swim alone: Always make sure someone watches you when you swim. Even adults.
2. Learn to swim: At six months, children should start swimming lessons. Adults who don’t know how
should learn to swim too.
3. Learn to save lives: Parents & caregivers should get certified in CPR & first aid. Always keep a
phone ready in case of emergencies.
4. Look out for others: Always swim with a buddy: call for help when someone is in trouble. Never try
rescue alone.
 5. Pack a Life Jacket: take Coast Guard-approved life jackets when going to the beach, lake or pool
party to float properly. Never depend on inflatable floaties and toys. They are designed to entertain –
not to save lives.
6. Make sure the water is safe: Is the water clear? Can you see the drain at the bottom of the pool? Is
someone responsible watching?
7. Check the pool: Does it have a fence and working gate that stays shut? A weight-bearing pool
cover? Without those, children or pets can fall in easily and drown. Who is the lifeguard or
supervisor?
8. “Reach and throw – don’t go!” : Never try to save anyone by jumping in yourself; then two people
are at risk. Throw them something that floats, or grab a pole that reaches them. Yell yell YELL for
help and call 911.
9. Never dive in shallow water: Ask the lifeguard or a parent where it is safe to dive. Don’t dive if
there’s no one to ask.
10. Obey pool and water safety rules: No running, no eating, no gum, no glass containers. Get out at
the first sign of thunderstorms or lightning. If there is no lifeguard or supervising adult, wait until later
to swim.

Sources: https://sportsregras.com/en/swimming-history-rules/
https://www.betterhealth.vic.gov.au/health/healthyliving/swimming-health-benefits
https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/5-basic-swimming-skills-everyone-needs-to-
tearn/articleshow/70619726.cms#:~:text=%205%20basic%20swimming%20skills%20everyone%20needs%20to,it%20is%20time%20to%2
0learn%20some...%20More%20
https://www.enjoy-swimming.com/swimming-strokes.html
https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/water-safety/swim-safety.html
https://swimjim.com/10-golden-rules-water-safety-drowning-prevention
https://www.checkfit.co.uk/introduction-to-swimming