WATER Familiarization

1.Different ways in entiring and leaving the pool

2.Land and Water Drills
3.Warm-up and cool down
4.Breathing and Breath Holding
5.Bobbling
 Entering the pool
• Use the Poolside steps
• The sitting swivel entry
• Wade entry
• Step-off entry
• Slide entry
• Stride entry
Leaving the Pool
• Using the ladder
• Using the stairs
• Slide exit
• Crawl exit
•
Land Drills -can help learner’s learn swimming strokes
in a shorter period of time than when not using land drills
•
• Sidestroke
• Sidestroke arm stroke
• Backstroke kick
• Backstoke arm stroke
• Breaststroke Kick
• Breaststroke arm stroke
• Butterfly kick
• Butterfly arm stroke
•
Water Drills a drill is merely a specific exercise
that focuses on a particular aspect of a swim stroke.
• Kick Drills
flutter kicks Frog kick
Butterfly kick
Breaststroke and Butterfly drill
• Water Running
• Leg and cone Toners
• Water Crunches
Warm Up
• 5-10 minutes of gentle cardio exercise, incorporating dynamic strectches(requiring the
body to move as it stretches).
• Increase the blood temperature.
Warm-Up exercises include:
• Jumping Jack’s Arm circles
• Butt kicks
• High Knees
• Jumping rope
• Lunges
Cool Down
• Helps get your breathing and heart rate back to normal and is critical
step in your swimming session.
Cool down exercises include:
• Slow down
• Stretch your calf and foot muscles
• Stretch your arms
• Stretch your back
• Hydrate and repair
Proper Breathing
1. Loosen up
2. Exhale
3. Inhale
4. Lengthen your exhalations
Benefits:
• Proper breathing helps you to swim faster
• Swimming releases tension, especially when you exhale properly.it
helps you create easier,longer,and more fluid strokes without to
much effort,so you use your energy effectively.
Breath Holding
• It also allows swimmers to utilize underwater dolphin kicking,
arguably the fastest from of swimming.
• As you reach the top of your inhalation,put your head underwater
and slowly Breath out a constant stream of bubbles from your nose
or mouth.
• Avoid holding your breath while you swim so you don’t inhale water
or pass out.
• Your body should sink as the air leaves your lungs.
• Kick back to the surface as soon as you finish exhaling
Bobbling
• Prepares you for rhythmic breathIng in deeper water
• It’s good for your confidence.
• Helps swimmers to breath properly.

How to do Bobbling
1. Don’t spray, bubble
2. Excess carbon dioxide
3. Bob and bubble
4. Sink and then swim
Quiz
True or false
Directions: Write T if the statemet is true,and F if It’s not.
___1.Use the Poolside steps is the example of entering the pool.
___2.Proper holding helps you to swim faster.
___3.Warm-up exercise include jumping jacks and jumping rope.
___4.Breath holding it also allows swimmers to utilize underwater dolphin kicking.
___5.Bobbling helps swimmers to breath properly.

Answer key:
1. T
2. F
3. T
4. T
5. T
 Thank you 😊

Prepared by:Rhina Jane P. Casipong

BPE-2 Block-A