FACULTY OF SPORTS SCIENECES AND RECREATION

SWIMMING (SPS 106)

SWIMMING LOGBOOK

PREPARED BY:
MUHAMAD ALIFF NASRULLAH BIN ABDUL RANI
NO. MATRIKS:2022920157

LECTURE NAME:
MISS SITI AIDA BINTI LAMAT
TABLE OF CONTENT

CHAPTER 1
- SWIMMER DETAIL
- SWIMMING EXPERIENCE
- HEALTH STATUS

CHAPTER 2
- INTRODUCTION OF SWIMMING
- BENEFITS OF SWIMMING
- DO’S IN SWIMMING
- DON’TS IN SWIMMING

CHAPTER 3
-SWIMMING STROKE
(STEPS BY STEPS)

CHAPTER 4
-SWOT ANALYSIS

CHAPTER 5
-REFLECTION
 Swimmer Details

Name: MUHAMAD ALIFF NASRULLAH BIN ABDUL RANI

Matrix No: 2022920157

Date of Birth: 6 NOVEMBER 2003

Home Address: B3-2-04, Jalan Bukit Rawang Putra 15,

Taman Bukit Rawang Putra,
48000 Rawang.
Selangor
College Address/ UITM SEREMBAN 3
Rental Home Address:

H/p Number: 017-5154144

Contact Number Who: MOTHER No: 0123555154

in case of Emergency:

Who: SISTER No:0182307995

Medical Records: Condition / Injuries: Medication:

- -

Others: -

Lecturer/ MISS SITI AIDA BINTI LAMAT

Instructor:
SWWIMING EXPERIENCE

- Before this I never learned to swim in a formal class. I only learned to swim with
family or friends. That is why I swam with the wrong technique. I don't know how to
float and how to be breathing when i swimming. After I joined the class SPS 106
swimming I have learned the proper technique to swim, breathing and float.

HEALTH STATUS

-My health status is now in good condition. I had trouble breathing in the water but
that didn’t stop me from learning how to breathe properly while swimming.My body is
also fit and in a great physique.
CHAPTER 2

INTRODUCTION OF 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 (e.g., in a
sea or lake). Competitive swimming is one of the most popular Olympic sports with
varied distance events in butterfly, breaststroke, freestyle, and individual medley.

BENEFITS OF SWIMMING

1.Physical therapy
- The cold water in the pool or open water will relax our body and cool down our
muscles.

2.Conditioning exercise
- Swimming also tone and conditioning our muscles so that our body will be in a
good shape.

3.No jolting or pounding on joints and tendons

- There rarely bad cases or heavy injury when people are swimming

4.Exercises the heart, the muscles, and the mind, without straining of the body
-Swimming can also make the heart stronger because it needs to sustain and trained
to do strokes for a longer time
.
DO’S AND DON’TS AT THE SWIMMING POOL

DO’S
- Warm up before swimming
- Wear an appropriate swimming
- Walk slowly around the pool
- Stay hydrated all the time
- Check the depth marker on the side pool

DON’TS
- Go to the pool without plan
- Smoke at the pool
- Swim alone
- play at the pool
- Swim if you are not good condition
CHAPTER 3
SWIMMING STROKE
- Human swimming typically consists of repeating a specific body motion or
swimming stroke to propel that body forward. There are many kinds of
strokes, each defining a different swimming style or crawl.

BREASTSTROKE
• Breaststroke is a swimming style in which the swimmer is on their chest and
the torso does not rotate. It is the most popular recreational style due to the
swimmer's head being out of the water a large portion of the time, and that it
can be swum comfortably at slow speeds. In most swimming classes,
beginners learn either the breaststroke or the freestyle (front crawl) first.

BREASTSTROKE TECHNIQUE
Body position: Keep your body flat &lie facing down in the water with your body
kept in line with the water surface.
ARM MOVEMENT:
Catch: With arms our straight & palms facing downwards, press down and out at the
same time.
Pull: With elbows elevated above hands, pull hard towards your chest. The pull should
have an accelerating hand movement pressing back and downward by the palm and
forearms.
Recovery: Join both palms together in a prayer like fashion in front of your chest &
push out until your arms straight are straight again. This position helps reduce drag
when pushing against the water.
BREATHING TECHNIQUE:
-Lift your head and neck above water at the end of the pulling movement for a breath.
In the recovery phase, exhale bubbles in the water whist your hands pushed forward.
Remember to use the praying position and the correct breathing technique.
LEG ACTION:
-Starting with your legs straightened, bend your knees to bring your heels towards
your bottom and make a circular motion outward with your feet until they return to
starting position. When your knees are being bent, your feet should be below the water
surface and shoulder width apart. An important point to remember is keeping your feet
in a dorsi-flexed position whilst doing the breaststroke kick more thrust.
LEARN TO GLIDE:
-After executing the breaststroke kick, your body should be in a streamlined position
with your arms and legs straightened.

(BODY POSITION)

(ARM MOVEMENT)

(LEG ACTION)
FRONT CRAWL
• Front crawl is stroke of swimming in which the swimmer face downwards and
moves their arm alternatively in strokes. And this is also as the fastest style in
swimming and used in freestyle category in competition.

FRONT CRAWL TECHNIQUE

ARM MOVEMENT:
- The arm movements of the front crawl provide most of the forward motion.
The arms alternate from side to side, so while one arm is pulling and pushing
under the water, the other arm is recovering above the water. The move can
be separated into four parts: the down sweep, the in sweep, the upsweep,
and the recovery.

BREATHING TECHNIQUE:
- Try breathing in every three strokes, focusing on the following points: While
your face is in the water exhale completely until your lungs are totally empty.

LEG MOVEMENT:
- The most usual leg movement with the front crawl is called the flutter kick.
The legs move alternately, with one leg kicking downward while the other leg
moves upward. While the legs provide only a small part of the overall speed,
they are important to stabilize the body position.
(ARM MOVEMENT)

(BREATHING TECHNIQUE)

(LEG MOVEMENT)
BACKSTROKE
• Backstroke or back crawl is one of the four swimming styles used in
competitive events regulated by FINA, and the only one of these styles swum
on the back. This swimming style has the advantage of easy breathing, but
the disadvantage of swimmers not being able to see where they are going.

BACKSTROKE TECHNIQUE
ARM MOVEMENT:
- In backstroke, the arm action will provide the majority of the propulsion. The
arms are continuous and alternating with one arm providing propulsion under
the water whilst the other recovers over the water.

BREATHING TECHNIQUE:
- Breathing while swimming backstroke. The ideal breathing pattern in
backstroke is one breath per arm cycle. This means that when one hand exits
the water, you breath in and when the opposite hand exits, you breath out.

LEG MOVEMENT
- The leg movement in backstroke is similar to the flutter kick in front crawl. The
kick makes a large contribution to the forward speed, while significantly
stabilizing the body. The leg stroke alternates, with one leg sinking down
straight to about 30 degrees.
(ARM MOVEMENT)

(BREATHING TECHNIQUE)

(LEG MOVEMENT)
CHAPTER 4
SWOT ANALYSIS

STRENGHTS
- I am fast learner.
- I have basic swimming technique.
- I am very hardworking person

WEAKNESSES
- I need guidance to start.
- I lack passion in swimming.
- Lack of knowledge in swimming.

OPPORTUNITES
- I can expand swimming knowledge.
- Can improve my swimming techniques.
- Work on my body posture

THREATS
- I struggle communicating with people.
- Struggle to focus while practicing.
- I be afraid of failure.
CHAPTER 5
REFLECTION

-As a student who loves the sport of swimming, I want to know the right way to swim.

Swimming is a fun and exciting sport. Swimming can also help us and those in need

use the proper swimming techniques we learned from miss aida. From all the mind

maps we do every week we get a little bit of knowledge about swimming. Studying

with miss aida is very rewarding and challenging because I study in an

(ODL)situation. Sometimes I run into internet problems when studying online. My

favorite swimming stroke is crawling in front because it’s easy for me to do. Finally, I

learned how to save people. I now know how to save people properly after learning

the technique I love helping people in trouble when in the pool.