ee WATER SAFETY AND SURVIVA TOPICS: 1. Benefits, Definition Terms 2. Swimming attire, Facilities, Accessories and Equipment. 3. Health Rules, Safety Measures and Guidelines in the Use of Swimming Pool LEARNING OUTCOMES At the end of the lesson, you should be able 1. discuss the introduction, benefits, terminologies, facilities and equipment, kinds of floats and safety and rules and guidelines in swimming pool. Introduction This part involves water safety and survival involving aquatics environment. Water safety depends several factors, such as individual’s ability to swim well enough to care for one’s self in ordinary conditions, the ability to recognize and to avoid hazardous water conditions and practices, and the ability to use rescue skills for dangerous situations (Bustria, 2011). Swimming is the act of propelling oneself through water by means of the arms and legs. Itis the act or the art of floating or moving progressively in the water by the hands and feet. [Bl toric 1: BENEFITS AND DEFINITION OF TERMS Swimming Benefits Most people enjoy being around water, so you should know how to swim for varied reasons. Swimming is the perfect example of a sport, leisure pursuit, and fitness activity rolled into one and open toall, including those with disabilities. Anyone can find something beneficial to mind and body ina water environment.—————SS 1. Health. Swimming is considered the best form of exercise. One may wish to swim simply for fun or regard swimming as competitive sport. Either way, it is a healthy form of activity in which every part of the body is exercised 2. Fitness. Through active participation for both normal and handicapped persons, physical fitness can be improved. It improves stamina and coordination; it exercises more muscle group than any other sport; it gets your heart and lungs working more efficiently; it provides natural buoyancy while you exercise, minimizing strain on the body. 3. Safety. Itis absolutely essential that one should learn to swim so that in an emergency, one can reach the shore or keep afloat in the water until help arrives. 4. Recreation. Swimming isa pastime that can be enjoyed all the year round. It opens the door to many recreational aquatic activities, including a change of pace from daily | which offers enjoyment and relaxation —a nced in today’s tense and routine life. 5. Social. Swimming is one of the most popular family sports and provides a means of increasing family ties and getting along with others. Definition of Terms 1. Swimming is a form of exercise that involves strokes and movements that allow a person to move on or under the surface of the water. 2. Water Safety refers to the knowledge and ability of an individual about normal aquatic situations and how to avoid or manage dangerous situations. 3. Drowning simply means the suffocation in the water. 4. Wave is a surge traveling on the surface of the water from small ripples to huge ocean waves, usually cause by the wind. 5. Current is the flowing movement ofa large volume of water. 6. Hazard is something with a potential to cause harm. 7. Aerobie exercise means long duration exercise that requires continuous supply of oxygen. For example—aerobic exercise in the water means working against water’s natural resistance 8. Anaerobic exercise refers to any form of exercise that requires less oxygen. For example—short swim sprints. Action in swimming, is a movement of the limbs. 10. Breathing means moving air into and out of the lungs. 1, Catch /Catch point is the movement when the hand starts to exert pressure on the water during an arm stroke. . Crawl is a stroke which is used in freestyle racing. Drill is practice exercise to improve specific aspects of techniques. . Flutter kick is alternative vertical kick used in front crawl and backstroke. Glide means streamlined, arrow-like position as the body moves thni water with no leg action. 16, Freestyle is the common term for front crawl stroke. 17. Oxygen deficit means a temporary shortage of oxygen in the body created by exertion. With practice, your body will learn to cope with less oxygen when you are swimming, 18. Kick is that part of a stroke performed by the legs and feet 19. Kicking is training drill in which only the legs are used 20. Pull is that part of the stroke performed by the arms 21, Pulling is the training drill in which only the arms are used 22. Recovery means movements which retum the limb to the position from which they started 17. Push is the part of the arm action after the pull and before recovery 23. Stroke is the method of propulsion thru the water 24, Seulling refers to small inwards and outwards movements with the hands and arms 25. Dry land exercises are the exercises and various strength programs swimmers do out of the water. 21. Warm-up exercise are the practices and "loosing" up sessions a swimmer does before swimming. _S——$—<—<—<—— El toric 2: swimmine attire, FACILITIES, ACCESSORIES AND EQUIPMENT Swimming Attire Swimmers should wear suits that do not interfere with their movements, Suits of light material are preferred because they fit comfortably, Caps to prevent hair from bothering the eyes and to keep the natural oil of the scalp out of the water are required for swimming in the pool. Facilities, Accessories and Equipment Swimming areas should have minimum equipment for safety nearby. There should be bamboo poles, ropes, shallow water markers, and ring buoys. If swimming is done in the sea, there should be a boat nearby }: HEALTH RULES, SAFETY MEASURES AND GUIDELINES IN THE USE OF SWIMMING POOL Health Rules To prevent infection and contamination while swimming in a pool, the following health tips must be appli L. Have a clean bill of health from a physician. 2. Take a good shower before and after entering the swimming pool. 3. Empty bladder before entering the pool. 4. Take a footbath before entering the pool 5. Do not swim when you have infectious diseases, like colds, sore eyes, athlete's foot, or open wounds. 6. Spit inthe gutter at the sides of the pool and not in the water. 7. Do not eat in the pool. 8. Do not use the pool during menstrual period for hygienic reasons, Safety Measures and guidelines To prevent or minimize injuries or accidents, the following safety tips must be taken into consideration: L. Do not engage in rough play, pushing, or running in the pool. 2. Do not swim alone in deep portion of the pool or without the knowledge of the instructor, buddy, or the presence of lifeguard. a(At the endl of the lees, you whansld bre able tr _ perform the burtie chills - rbrytherme: brosur amed Menstimg wills, veafling. floating ara roouvering, plating are! treading in Learning bere new Vat rodhection AcTHNHeS such is oponmg the eyes umiberwiter Mowing Orbides and becachang tn aed outan pow your head in andicut of the water wall help enc tet bocumne mors Exmilaar wit the feel of the eater A ome jet siarning out ie swimming, practicing fee dilferem Meating and gliding scuercince wall imcreauc one's confidence im the water. Ty ont soir of the wettd confidence erences aliens hore before Rearing Ube saan ee iermang strokes, Snvienenking teary append semty if you've sewer Rearsieal! hero fs casi, it's pase i leans Heres eet ete El roric 1: steps iw Gerrina comronrasce in THE WATER 0 Letgeat your fear Acket o¢ proply parol Warning berw so coun becaues they are ating af drewrong, Winks deswring dheorcer, most of them cold have been provemizd with a few simple wafety meavercn Follow the guidelines ‘whencres you's: wecrrening, and pour adch decrareng ‘will derteaee dewrateally a Never sein alene Always po steering inh brady whee by mained emer, of nat, epegral other poopy Be Bon 'y start ont vow iiromdang, bo marriage weber yore Aearaing to weirs in an ocomn.or creer you'll need no be more wwane of the medon of the water, [yee mut beare te rain this wary, try an make mare ye ne arith eenratciat wld: hanivtws wind othe is dking eed he sure Wo foal he step eee pening ee of a nptbiie or a runing fiver—————SS ¢. Stay within a depth you can handle. When you're first learning how to swim, don’t venture into water that’s too deep for you to stand in. That way, if something goes amiss, you can simply stand up and breath. 4. Never swim during inclement weather conditions. Swimming in a light rain shower should be fine, but if you see and hear a storm approaching, get out of the water immediately. This rule is to be followed regardless of how well you can swim. Don’t swim in water that’s too cold. Moving your limbs to paddle can become suddenly difficult if you're in frigid water. 2. Get Used to Floating. When you're in the water, hold on the side of the pool or a dock, and let your legs float out behind you - they should lift easily if you let them. Practice doing this on your stomach and on your back, unlit you’re comfortable letting half of your body float. Try floating on your back or your stomach as soon as you’re ready. Stay in shallow depth so that you can simply stand if it’s not working out. it might feel weird to have water around your ears while your nose and mouth are in the air, but you'll get used to it. For extra stability, put your ams at a right angle so that your body is in “T” shape. 3. Don’t Panic. A/ways remember that you have a fallback if you're in an unmanageable depth or you simply can’t move your floating on your back. Don’t flair around or start breathing quickly if you can’t swim; simply lie back on flat as you can, and let the water carry you while you regain your composure. 4. Practice Exhaling Underwater. While you're still in a shallow depth, take a deep breath and put your face underwater. Slowly exhale out your nose until you're out of breath, then come back up. If you’re uncomfortable exhaling through your nose, you can hold it closed or wear a nose plug and exhale through your mouth 5. Wear Goggles (Optional). Wearing goggles can help you feel more comfortable ‘opening your eyes underwater, and might allow you to see more clearly. Find a pair with spongy circles around the eyes and dip them in the water, so that they’ stick to your skin tighter the strap around the back of your head so that the goggles fit snugly. Beginning Strokes and Treading Water 1. Practice Kicking your Legs. Whether you're floating on your back or still holding on to the side of the pool, you practice kicking. (To see how far each kick can propel you, practice it using a kickboard. This allows you to focus on your kicking technique without worrying about keeping your head about water.) a. Try a flutter kick. Point your toes out like a ballerina, keep your legs mostly straight, and alternate legs as you make small kicks. You should feel the most flexion in your ankles. b, ‘Try.a Whip Kick, Keep your legs held lightly together ffom your hips to your knees, and from your knees, to your ankles. Bend your knees So that your shins come to about a 90-degree angle, then quickly bring your shins apart and move them ina circular motion, keeping your thighs together the whole time. (That is, tmce half a circle with each leg, moving your right leg to the right and your left leg to the left.) Bring your shins back together at the bottom of the circle, and lift them up again to restart the kick. ‘Try an eggbeater kick. This kick is commonly used to tread water, and stay in vertical position with your head and shoulders above water. Start with your knees bent and your legs slightly wider than hip-width apart. Then, “pedal”, each leg. as you would on a bike, only they’Il go in opposite directions: While one leg—<— —— —<— pedals “forward”, the other leg should pedal “backward”. This one takes some practice to get used to, but it’s hardy for” resting” when your feet can’t touch the bottom. 2. Learn How to do a Crawl. Crawls are great strokes to learn as beginner, and they"Il move you pretty quickly. Here’s how to do them: a. Try a Backstroke First. Float flat on your back, and do a flutter kick with your legs. With your arms, do a “crawl” motion, lifting one arm stright into the air and keeping it straight as it re-enters the water next to your head. Once it’s underwater, bend it to bring it back to a straight position next to your side, and repeat. Alternate arms as you swim, and try to keep your fingers together and your hands as flat as possible. b. Try a Front stroke (also known as a Freestyle or American Crawl). Floating on your stomach, do a flutter kick with your legs and use your arms to “Crawl” forward, then bring it back down and use your cupped hand to “push” the water behind you. Alternate arms. To breathe, tum your head to one side under the arm that's currently crawling, lifting enough for you to take a breath. Take a breath under the same arm each time, so that you're breathing once every two strokes, 3. Tread Water. Treading water can help you catch your breath and keep your head up without actually swimming, Do the eggbeater kick listed above, and use your hands to keep your balance by “sculling” — keep your forearms flat on the surface of the water, and imagine they’re butter knives spreading on a piece of toast. Move one arm in a clockwise circle, and the other arm in a counterclockwise circle. 4. Use Your Arms to Come up from the Bottom. If you're below water and would like tocome up, use your am to propel yourself. Put them straight up above your head, and quickly bring them down to your sides. This should push you up a few feet. Repeat until you break the surface. EBB toric 2: BOBBING AND BREATHING Hold on to the edge of the pool and bending your knees, jump up and down very slowly, putting your whole face underwater and exhaling forcefully. Do this step five times very slowly. Next, as you bob, try opening your eyes underwater. Practice these skills with a partner, facing each other and joining hands. ‘Then, the two of you should bob up and down alternately like a seesaw, checking each other's movements. Do not forget to inhale above water as you are standing, and exhale underwater to form bubbles as you bend your knees, gradually opening your eyes wider and wider. Try to feel, hear and see the bubbles each time. Bobbing will help you adjust to the water.—$—<—<—<—— BB toric a: scutuine Having gained confidence in the water you can try some more advance activities. One of the most important swimming skills you can learn sculling. All swimming strokes make use of sculling actions in some way. This is an arm action, which can be used either to keep afloat in one place or to move gently through the water. Stationary Sculling Sculling is a continuous action. Lie on your back and stretch out your hands, keeping your fingers together. Angle your palms out and down and, leading with your little finger, trace a figure eight with your hands. Figure-of-eight Trace a figure of eight, moving your hand away from, then towards your body. As your hand nears your thigh, your thumbs should be facing up, although your little finger still leads. Now rotate your hand so that it travels round the bottom curve of the eight to start again. [BB toric 4: FLoaTs AND RECOVERY If you are just starting out in swimming, floating and gliding exercises, practicing these will increase your confidence in the water. start with the mushroom float before trying out different shapes such as the star floats or horizontal float. Floating and making different shapes on your front or back will show you how the shape you make in the water affects your balance.—————SS a. Floats, Mushroom Float This float is sometimes called a jellyfish float and is a good exercise to start with if you are trying to float for the first time. Take a deep breath, lower your face into the water. ‘Then stuck your legs in tightly and hug them close. After sinking a little you will gradually rise to the surface. Star Float Stretch on the surface as if you were lyingon a clock face with your arms at about 10 0” clock and 20° clock and feet about 4 0° clock and 8 0 clock. If you find the float difficult, try it on your front first. Keep your head level with your body. Floating When floating, breathe in and out very gently so that your lungs stay full of air and keep you afloat. b. Recovery 1.) From front lying to standing- when you first glide on your front without a float, you may find it difficult to stand up afterwards. Remember the following points as you are about to leave your glide position. Exercising ‘Try this first when you are close to the pool wall 1. Raise your head and press downwards and backwards with your hands at the same time. Your legs will then start to sink. 2. As your legs to start to sink, bend your knees and bring them up towards your chest. 3. As your body rotates, your feet will begin to point downwards, then lower your legs and stand up. 2.) From back lying to standing ‘Traveling backwards is less natural than traveling forwards, so you will find that standing up after gliding on your back is an important skill to learn. Start by gliding on your back. 1. Drop your chin on to your chest and circle your hands backwards until they are level with your shoulders and close to the surface. 2. As your legs sink, bend your knees into your chest and scoop your hands towards your feet.3.Ms yea inotate, swing your knees ender you ard point yer feet doramrwambs Lewor your ‘et ara nator op Push pret gtisie is metal kilt wo Bewrm ae it TOUTE YOU to HSE eu and fled they enced Titers bouly pusitiom Har gliciong These Whi will help when you come ao Hearn stars aol arte MPa andl glide on yoour fica Gen recthy pranh OAT eth spear Moet 2. Seevech emt Gd ar oe posi Punk amd plicke ont you back, et rethy tes pda lth froma Feet 2 Pash nen ap 3. Look wp Toeading water you will soed to know herw to tread water if yow stop in rest im deep water, or if yoo need to gather your bearings in open mater, led yaar arms out im from cf pow anal scull with yurar harals, sereeping outwards anal trrevands ry aed rial The mouth Pinch your eosin! shat Mares your figs ard inka stromply forcaagh pour math, prewed you.sre drinking theoegh a straw, Teen keeper jour laps purecd, eubaly just saeongly theeugh your moth, as though you ane cooling cf a cap of Rot coffe. Bold hamd is Frceat of yor month ne incl the cxpecRhod ae. Repeat thes oncps won inner, rch am akocpily pou can ee—————SS ‘The nose. Cover your mouth and inhale deeply through your nose, as though you were smelling your favorite food. Then exhale once again, expelling the air hard as if there is too much pepper in the dish and now you need to sneeze. Repeat this step ten times, each time breathing as deeply as you can. Now inhale deeply through both your nose and mouth. Although you may be inhaling more through your mouth, use your nasal passage as well. Exhale strongly. Begin by pretending that you are cooling off that coffee with your mouth first and then continue to sneeze from the pepper at the same time. Repeat this time ten times. Bobbing. This step is similar to a knee bend. Stand up and put both hands on a piece of furniture about waist high in front of you. Bend at the knees ten times, keeping your upper body straight. Finally bob ten more times while not holding on. Bobbing and Breathing. Now it is time to combine. Bobbing and breathing. How to do it: hold on to the same piece of furniture with both hands as before. Inhale deeply through both your nose and mouth as you are standing tall. Exhale strongly when you bend your knees. Repeat this step ten times. b. Water Drill. Put your newly acquired skills in the water. at this point, you may want to pick up a pair of goggles if your eyes are sensitive to chlorine, if you wear contact lenses, or you just want to see better. How to do it; stand in the shallow portion of the pool facing the side of the pool, with both hands holding to the edge for safety. Put your chin on the surface of the water, and inhale and exhale forming ripples on the surface of the water. repeat for about five to ten cycles. Still holding on to the edge of the pool, put your chin on the water. Inhale, and as you exhale, tip your head a little so that just your nose and mouth go below the water's surface. Remember, you should be forming air bubbles as you exhale underwater. Repeat 5-10 times putting your head down a little deeper into the water each time. Rubrics Criteria S pts. apts. apis 2 pw. ipt Total Proper Execution Seale Equivalent and Interpretation Seale alent Grade in Percent Interpretation (%) You showed an Excellent Performance! 5 95% - 100% Congratulation! I'm very proud of you. You did a very good performance although you 4 88% - 94% committed minimal errors. Try to work on it. Keep it up! ‘You dida very good performance. Try to exert more 3 81% - 87% effort in getting a higher grade next performance. Good Luck! _S—1. Crawl (Freestyle) and Modified Crawl Breast Stroke and Modified Breast 3. Back Stroke and Elementary Back 4. Side stroke (R & L) 5. Trudgen Stroke 6. Survival and Long-Distance Swim LEARNING OUTCOMES At the end of the lesson, you should be able to: 1. acquire and apply knowledge on the proper execution of different swimming strokes and intemalize each mechanics. 2. intensify and sustain interest in learning different swimming strokes for them to be effective life saver in the future. [BB toric 1: cRawt (FREESTYLE) and MODIFIED CRAWL This is the fastest and most efficient stroke of all because of the angle of the arm. It is just about everyone’s favorite, whether they are recreational or fitness swimmers (who call it the crawl stroke) or competitive swimmers ( who call it freestyle). The present day crawl has its origins in Australia, around1893. The crawl supposedly got its name when a swimming coach, amazed at the unusual stroke used by twelve-year old Alick Wickman, exclaimed: "look at the kid crawling! word began to spread of the crawl’s speed and efficiency, and gradually more and more competitive swimmers adopted the stroke for speed swimming. The stroke became supreme among all others for long-distance swimming as well when Gertude Ederle used it in her English Channel Swim in 1926. "Doc" Counsilman used the freestyle in his 1979 channel swim, too the age of 58. Since then, many swimmers have contributed to the popularity and refinement of this all-purpose stroke, including Esther Williams, Johnny Weissmuller, and Buster Crabbe, who swam their way to fame and fortune. Mark Spitz, winner of seven Olympic gold medals in Munich in 1972, set four Olympic records in freestyle sprint events. Since _S—SSS then, such swimmers as Brian Goodell, Cynthia Woodhead, Tracy Caulkins, Ambrose Gaines, and Vladimir Salnikov have continued to shatter freestyle records. Learning the Crawl or Freestyle. Body Position The body should be streamed line and stretched, and as flat as possible. The head should be in a natural position, neither lifted, nor buried. If it is lifted, the hips and legs will drop too low, if it is buried, they will raise too high. The water level should come between your eyebrows and hairline. Foot Work- Flutter Kick The leg motion of the crawl stroke, or freestyle, is called the flutter kick. Although this kick is technically known as the six beat kick ( three kicks per arm motion), it is more important that the kicks are rhythmic and continuous that that you get exactly six per complete arm cycle. To flutter kick, move your legs up and down alternately. Keep your legs close together, and keep the up-and-down span to about twelve inches. The action and power here come from the hip and thigh, so keep your knees fairly straight, but not locked. Your ankles should. be loose and floppy. When used correctly, feet add power to your kick in the same way that swim fins do. Your toes should almost point as your legs begin the downward movement of the kick. Don’t splash — just make the water "boil" for efficient kick. Kicking, when done correctly, helps you to maintain your body position and the tempo of your stroke. In the crawl, the kick serves mainly to stabilize the stroke and to help keep your legs from sinking too far below the surface. Arm Movement 1. The Cateh- The stroke begins with the catch. Slice cleanly into the water, with your elbow up and your hand and forearm entering the water at 30-45 degree angle. Keep your hand relaxed, thumb down, and palm facing slightly diagonally outward. Then extend your arm into the water fully, four to eight inches below the surface, before beginning the first phase of the underwater pull. Throughout the stroke, keep your elbows higher than your hands 2. The Pull This part of the stroke makes an S-shape for your left arm, a backward S for your right arm. For the best leverage, keep your elbow bent slightly during the entire pull. Phasel. With your arm slightly bent, your hand pulls back, down, and out. When it reaches just past shoulder width, pull in toward your stomach. During this first part, feel as if you are gathering up an armload of water and then pressing it back. The first phase should also give you a feeling of leverage or lift. Phase 2. From this position, press diagonally back towards your thigh. Straighten and extend your arm as you accelerate the movement at the end of stroke; imagine that you are throwing a ball behind you. The speed of the pull is actually greatest here at the end. 3. The Recover Bend your elbow as you lift the arm out of the water. keep the elbow higher than the hand, and initially lead the swing forward with the elbow. The fingers point back and trail behind for half of the recovery , midway, the fingers take over the lead, and the hand enters the water at a 30-45 degree ankle, thumb downward, for the catch. ee—————SS Body Roll As one arm recovers, there is a natural tendency for the body to roll 45 degrees or more toward the arm that is pulling. As the right arm pulls, the right shoulder rotates deeper into the water, contributing further to the body roll. This body roll gives more leverage to the pulling arm. It increases lift and streamlining on the recovery side, because the shoulder, more above the water, encounters less resistance Breathing Rhythmic breathing, the correct way to breath while doing the crawl, consists of pivoting your face out of the water to inhale, then pivoting it back down into the water exhale. Remember , pivot your head, do not lift it. Coordinating Arms and Breathing Learn to breathe rhythmically and to coordinate the head action with the arm motion. As your head turns to inhale, the arm of the opposite side extends and enters the water, at the same time, the arm on your breathing side has completed the last part of the S pattern. If you breathe on the right, for example, begin to turn your head just as the fingers of your left had enter the water. Inhale, as your face breaks the surface; exhale completely as it pivots back into the water. You will probably prefer one side more than other, but practice breathing on both sides. Finally, remember to inhale and exhale continuously throughout thythmic breathing, do not hold your breath at any time. The ideal cycle is your first breath followed by your second breath after three arm strokes. The entire cycle should take about three to five seconds. Coordinating Arms and Legs Many swimmers are comfortable doing a six beat kick. This act means coordinating three downward kicks or beats per one arm pull with the downward kick of one leg coordinating with the catch of the opposite arm, Other swimmers develop a two beat kick — one downward beat per arm pull—because it is less tiring when you ease up on the legs. THE CRAWL STROKE fos fables ole flutter kick legs move from hips arms alternate in reaching out—————SS COMMON CRAWL-STROKE ERRORS AND WHAT TO DO ABOUT THEM. Body Position ERROR CORRECTION Body not streamlined and/or too low in water Head too low or too high in water during exhalation Irregular or bouncy stroke Uneven stroke because of too much body roll on breathing side Stretch and streamlined Keep water at hairline or cap level straighten body; think Check rhythm of all parts of stroke; combine and practice skills in pairs (arms and legs; legs and breathing; arms and breathing) Do bilateral- breathing drill, rotate head past midpoint during exhalation to even out roll Arms: S-Pattern Pull ERROR CORRECTION Fast and/or sloppy stroke Had enters at wrong angle to miss catch of stroke, hands pointed upward or (cause splash) or catch air upon entry Do catch up crawl-stroke drill Slide arm downward at 30-45 degree angle, 4 to 8 inches under surface, slicing water smoothly like a knife, thumb slightly downward to begin pull Arms: S- Pattern Pull ERROR ‘CORRECTION Fingers tight and stiff, Cupped or spread apart Unbalanced stroke(one side stronger than the other) Relaxed fingers keeping them close together but not clamped lightly Do one-arm pull drill apply S-pattern evenly Legs: Prone Flutter Kick ERROR CORRECTION Bicycle riding (bent knees and rubbery legs) Breaking surface and splashing (kicking too high) Flexed feet and/or stiff ankles; inefficient kick; little forward movement; foot cramps Shallow kick (less than 12 inches) Do kick drills; begin thrust of kick from hip and thigh Do kick drills; make water just "boil"; lower legs and lift shoulders Do sit-and-kick drill; use fins for swimming and other drill to get a better feel for water, increased flexibility, and greater strength Use fins during kick drills for greater range of motion, greater strength, and better feel for the water.as Rhythmic Breathing ERROR CORRECTION "Coney island” breathing ( head tums to both sides of water) Running out of breath too quickly Breathing irregularly, holding your breath Head goes up too far under water during Practice rhythmic breathing during drills Inhale and exhale fully and continuously: practice controlled breathing drill Practice continuous rhythmic breathing Drop head down just to hairline or cap level, exhalation and look slightly forward to approaching wall during exhalation Begin steady exhalation through both nose and mouth as soon as face enters water; continue exhaling until next inhalation Inhale out nose when face is under water Mouth stays closed during exhalation, no sign of air bubbles Water enters nose Checklist for a Better Crawl Stroke Once you have gotten the basic of the crawl stroke or freestyle, keep these pointers in mind to help you swim mor: efficiently. * Keep your body position as stretched and streamlined as possible, with your shoulders riding higher than your legs. ( Feet should be approximately one foot below the surface of the water at the lowest point of the kick.) * Aim fora full arm extension ( straight, but not locked) at the beginning and the end of each stroke. * Keep your elbows higher than your hands at all times during the stroke. When inhaling, rotate your head just enough so that your mouth clears the water. the less you turn, the better, so that you get a clean quick "bite of air. * Do not over kick; this will tire you out, and may even decrease your speed. Just make the water "boil". And try to make your ankles loose and supple to get a whipping action Modified Crawl This stroke is similar — with the craw// freestyle the only ‘Daabenda >. 3 ae difference is your head is above 7 ol the water surface where you can breathe air and exhale freely.In its commonly used form, the breaststroke would probably win a worldwide popularity contest, thanks to its most outstanding — characteristie—a relatively long, restful glide. The — stroke’s two other attractions are the natural way that the breathing coordinates with the liftoff the head and shoulders, and its excellent visibility. All inal, this is an easy and relaxing stroke when swum slowly. The breaststroke is also ideal for swimming in rough water, a busy pool, or any other situation where you're likely to encounter obstacles. The breaststroke and its variations are also widely used in life saving. Historically, the breaststroke is perhaps the oldest stroke. for many centuries it was the stroke that swimmers learned. It has long been a favorite for recreational and practical purposes too, especially in Europe. The breaststroke was also the first stroke to be used in competition. Now it is the slowest of the competitive strokes, due to the resistance encountered by the underwater recovery of the arms and legs. The tradition of breaststroke swimming in England was established after the first successful channel swim by Capt. Webb in 1875. The good breaststroke, which has been around for hundreds of years pretty much unchanged, has recently undergone major revisions. The most substantial change has been in the kick. Originally, most everyone did a wide frog kick, where the knees would lead as they bent and the legs simultaneously swept outward in a broad curve and finished by squeezing together while fully extended. But since few can actually do thi kick, others prefer the newer, narrower, and more efficient whip kick, where much of the propulsion comes from the calf and foot. The arm stroke has also been improved with a narrower heart-shaped pull that allows one to press "still" water backward. In breaststroke, the arm motion ideally supplies 50 percent of the forward propulsion. However, if you have a strong whip kick, by all means take advantage of it and allow your legs to supply more than half the power. Body Position The body should be as flat and streamlined as possible. It is harder to achieve this position in breaststroke than in front crawl because the head as to be lified to breathe and the heels should not break the surface of the water during the leg kick. This position shows that the body is inevitably at more a slant. The aim is to keep the slantas slight as possible in order to keep resistance toa minimum. The two sides of the body should be kept symmetrical throughout the stroke, with the shoulders parallel to the surface of the water. the legs should be extended with the hips and feet just underwater and the surface should be at about eyebrow level, your eyes always looking forward.—————SS Arm Motion In the breaststroke, the arms move simultaneously and symmetrically underwater throughout the entire stroke. both arms moving together trace the outline of a heart during a pull: a smooth, outward, and downward curve in phase I, and an accelerated, sharper upward movement in phase 2. The simultaneous pull precludes the possibility of anybody roll, and the underwater pull is therefore shallower. The Catch- Begin the "catch" with the hands approximately shoulder width apart, by slicing them into the water diagonally outward and downward, rotating your wrists so that your palms face outward with thumbs pointing down, You should feel your hands getting a “hold” on the water. The Pull- The pull is the power part of the arm motion; to get the most leverage, keep your elbows higher than your hands throughout phase 1: after the catch, bend your elbows higher than your hands and rotate your arms from the shoulders diagonally outward. In onder to push water directly backward, your palms face back toward your feet and your forearms are nearly vertical. The most efficient pull is the one that ends approximately at the shoulders. Phase 2: pull your arms in toward your body until your hands and forearms come together under your chest, completing the heart shape. Make this motion fast; pumps and squeeze your arms up and together for an "explosive" finish. By forcing the water up toward your face and chest, you can create a high upper-body position at this point. ( Your shoulders and head rise up here to allow you to take a breath.) The Recovery Recovery should be a smooth and natural motion that blends imperceptibly with the end of the pull. With your hands four to eight inches underwater, elbows close to your body, and your arms as parallel to the surface as possible, quickly bring your arm: forward to a streamline position. You can recover your hands with palms together, in prayer position. Since this is the recovery, the important thing is to keep your arms relaxed to give them a short rest and to get the hands into a palms-down position as quickly as possible to help streamline your body. During the recovery, your shoulders will drop back down in the water to their starting position; as your arms extended fully, you'll be ready for the catch which begins the next stroke. Leg Motion ‘The propulsion from the traditional frog kick comes from the legs sweeping outward and then squeezing together to compress water. this is basically the same principle that oars you to propel a row boat. The more modem whip kick, on the other hand, is more like the propeller action that drives a motor boat. It results in a more direct application of backward force, in a faster tempo, and in a faster tempo, and in a more streamlined overall stroke. Frog Kick- In the traditional frog kick, you begin by separating your knees wider than your hips and bringing them to your chest, so that your legs make a diamond shape. Then your straighten your legs, spread them wide apart, and stretch your fect out to the sides, —_———$——— 9 __— forming a wide V. then you squeeze your legs together to complete the kick, extending your legs completely and pointing your toes for a streamlined position. Whip Kick- In the more modern whip kick, you keep your knees closer together and make the whole action more compact, which decreases water resistance. Initiate the kick by lowering your knees toward the bottom of the pool and by bringing your feet up close to your buttocks. Bend your hips as little as possible. Allow your knees to separate to no more than hip width as you rotate your feet outward. Your feet are flexed at this point and your lower legs for a V. Immediately "whip" your lower legs down, around, and together in an outward and backward semicircle, straightening your knees and pointing your feet during the accelerated snap. This circular, backward motion- with the sole, instep, and calf acting as paddles ~presses almost directly back on the water and it is the main propulsive force behind the kick. The kick end with the legs fully extended and pressed together, toes pointed for maximum streamlining. Breathing Inhale when the head and shoulders rise together during the power phase of the pull. Exhale as your face submerges during the recovery. But be carefil not to exaggerate the lift, since this act reduces your streamlining: the mouth should clear the water just enough for you to take a quick bite of air. Look forward throughout the whole breathing cycle, and let your chin just out slightly. Coordinating Arms, Legs, and Breathing Although there is some overlap, the basic sequence is: "pull" (inhale), kick, and glide. Bend your knees to begin kick when the arms are just finishing the pull and are under your chest. As your arms are beginning to recover, your knees are bent to their fullest. Then both arms and legs move simultaneously to finish the stroke, with everything fully extended and streamlined for the glide, during which your body should be rail- straight. THE BREASTSTROKE arms extended forward ten hey star hands are theast forward Neen Seca ete—————SS COMMON BREASTSTROKE ERRORS AND WHAT TO DO ABOUT THEM Body Position ERROR CORRECTION Body not streamlined Body position too low Hips too high Stretch and extend the body during the glide; practice push-off drill for "down streaming" effect, Accentuate upward hip motion, practice breaststroke arm pull with dolphin kick. Straighten body line at waist. Arch lower back to raise upper body. Arms: The Heart- Shaped Pull ERRORS CORRECTION Pull too wide Hands pointed upward, losing leverage and “slipping” through water Recovery of hands is forced; or hands are flexed upward so that they push water forward Pull outward just to shoulder level, do progressive- seulling drill. Elbows should be higher hands, palms face ‘outward for catch of stroke; do DPS drill During recovery, hand position should be natural, with finger tips, slightly downward. Experiment to find what feels best for you. Elbows bend outward during recovery, | Keep elbows close to rib cage, forearms increasing water resistance. together, as arms drive forward in streamlined position Breathing ERROR ‘CORRECTION Head lifts and lowers independently of | Keep head forward and moving in relation to shoulders (comes up too high, dips down too low) Holding breathe and keeping head underwater (itis illegal in competition to drop head completely below surface) Head lifts too fair above water water level; head and shoulders should move as one. Lift head during every stroke; breathe rhythmically; during exhalation, water should come to hairline only. F should clear water line just enough for ou to geta "bite" of air Breaststroke Coordination ERROR ‘CORRECTION Breathing too early or too late Lack of power and smoothness propulsion phases during Arms and eliminating gl legs move le continuously, Head lifts for inhalation as arm finishes and legs kick begins; do progressive-sculling drill Practice pull-pull-pick and_pull-kick-kick- drill ee—————SS ‘Shorten pull to shoulder line; Keep arms and Components of stroke out of sequence legs still during glide. Begin with progressive-sculling drill. Isolate and practice arm and leg movements separately before combining them; remember pull (inhale), kick, glide. Checklist for a Better Breaststroke As you practice remember these steps: * Keep your head steady, with your chin jutting out slightly, and look forward throughout the stroke © During the catch, keep your elbows up as you slide your hands smoothly and easily downward and slightly outward; you thumbs are pointing down. © The ideal pull does not go back any further than shoulder width. But if you kick is weak, ‘extend the pull to just beyond the shoulders; conversely, if your kick is strong, stop the pull just short of the shoulders, before the snap of phase 2. + Inhale quickly when your head and shoulders rise naturally as a result of the pull. Do not lift your head any further than you have to. * The arm recovery should feel comfortable, with the hands moving forward into an extended position for streamlining. * Begin the whip kick as your arm finish the pull. * Aim for anarrow-kick. When your feet come up toward the buttocks, the knees, ideally, should be no farther than hip width apart. But modify the kick according to your comfort and ability. + Snap your lower legs and feet together in a downward and outward are to get a whip- like action that propels the water directly backward. * Be as streamlined and extended as possible during the glide, and hold it for only a momentum. * Remember your coordination: pull (inhale), kick, and glide. Modified Breaststroke This stroke is executing the breaststroke leg and arm actions. But your head stays above the water surface where you can breathe air and exhale freely. IB toric 3: Back STROKE The backstroke is popular, largely because breathing poses no problem since you swim on your back, your nose and mouth above the surface, and you can breathe normally, during the entire stroke cycle. Of course, the disadvantage of the backstroke is that when you are on your back you can’t see where you're going, only where you've been. ‘The big hero of the backstroke history is Harry Hebner, who introduced _ the alternating arm pull during the 1912—————SS Olympics. Since that time, the backstroke has undergone many sub tier changes, too, including the powerful and efficient bent arm pull, which is similar to the S-pattern pull in the freestyle. John Naber won his Olympic medals in 1976 using these same techniques. Learning the Backstroke Body Position Your body is in supine position, with your legs stretched out straight. Your head should be facing straight up, your chin should be tipped slightly toward the chest, and your eyes should be looking diagonally toward your feet. The water level should be at middle of your head, with your ears just submerged. Keep your back straight but not rigid. your hips should be as close as to the water's surface as possible, but lower than your shoulders. Arm Motion As with the crawl stroke, each arm rotates alternately from shoulder, with one pulling underwater while the other retums to the starting position by recovering upward out of the water. In the bent-arm pull the arm bent in and down toward the legs at the beginning of the second phase. The Cateh ‘The backstroke arm motion begins with the catch, where the hand enters the water at the top of the stroke. keep your arm straight, but not locked at the elbow, and your hand inline with your shoulder. Slide your hand, little fingers first, down through the water like a knife, four to eight inches below the surface, to get a good "hold" on the water. The Pull Once you've gotten a hold on the water begin the two phase bent-arm pull from the catch position. Pull your arm backward and downward. As the pull continues, the elbow begins to bend and to move in toward the waist. When your hand reaches shoulder level, continue to bend your elbow in and and down toward your waist. Then pivot the forearm, pressing "still" water straight down toward your feet, as if you're throwing a ball. During this last phase of the pull, accelerate your stroke to provide as much power possible, and end with your hand fully extended below your leg. ‘The Recovery Lift with the arm extended but relaxed, and swing straight up and overhead in a semi-circle. The recovery should give your hand, arms, and shoulder muscles a chance to relax. Body Roll As your arms move, your body will tend to roll through the water. This rotation should occur smoothly and naturally around a central axis—your spinal column. As your right arm enters the water, your right shoulder simultaneously rotates up to 45 degrees from the water line. As your right arm pulls, your shoulders tum to the normal horizontal position, then you roll to the left as your left arm enters to the water. the roll originates in the shoulders and chest, and travels down the body to hips. Leg Motion ‘The backstroke uses the flutter kick. The kick is more important in the backstroke than in the crawl, however, because of the supine body position—much of your below-the-waist weight is beneath the water line. The flutter kick also serves to stabilize the body position during the shoulder roll. To do the flutter kick, move your legs up and down alternately, as if you were $$——$ walking. Keep your legs close together and kick 12 to 18 inches deep. The action emanates from your hips and thigh, your knees should stay loose and flexible. Keep your feet just below the surface of the water when you kick and just make water foam or boil. Breathing Since your face stays above the water throughout, breathing during the backstroke is simply a matter of keeping a steady rhythm for both inhalation and exhalation, usually with one breath cycle per arm cycle. Be certain not to breathe too fast or too shallowly. Coordinating Arms and Legs The usual is a six- beat kick; six kicks per arm cycle, or three kicks per arm stroke. you should just aim for a consistent rhythm and not worry too much about actually counting your beats. Backstroke or Back Craw! Stroke rms come out of the water and reach Backward one at atime COMMON BACKSTROKEY ERRORS AND WHAT TO DO ABOUT THEM Body Position ERRORS, CORRECTION Sitting in the water; body position too low or piked at hips. Head too far back, too far forward, and/or moving ‘Push chest and arch back to bring hips and closer to surface. Check head position; if too low, body will pike ‘Truck chin in so that water barely covers ears; keep head still Arms: Bent-Arm Pull ERRORS ‘CORRECTION Flat hand entry at catch Ams crossing beyond midline of the body during entry Stroke too fast and shallow, missing depth of pull Pinky enters first, four to eight inches under the water. Hands should recover and enter along the shoulder line Do catch up backstroke drill; roll, pulling 11/2 feet below surface and continually pushing “still” water——$——— 9 __— + Keep your legs underwater throughout the kick, which is rapid, but relaxed action. Although the knees bend slightly, make sure that the power comes from the hip and drives whip like down through the leg and toward the feet. The idea is to propel a column. of water backward. + The kick accounts for one quarter of the power of this stroke, but don’t over kick, just make the water "boil Flementary Back Stoke This is a variation from the typical backstroke you see. It uses a reversed breaststroke kick while your arms move in syne beneath the water. It’s called “elementary” because of its simple technique that’s easy to pick up, and is often one of the first swim strokes taught to new swimmers for this reason. This stroke is often taught to children using fun nicknames for the parts of the movement. Bring your hands to your armpits like a monkey, spread your arms like an airplane, then push them down to your sides like a soldier. Use frog kick in supine (face up) position with your arms just at your sides executing arm movement like the tentacles of an octopus. This stroke is usually use in rescuing such as head and armpit carries. [Bl toric: sive stroke (rR & ) This is both a lifesaving stroke and lifetime stroke. When a lifeguard makes a rescue, the scissor kick from sidestroke is being used. Sidestroke is alifetime stroke as well. If you swim itefficiently, you can swim for hours without too much fatigue. It can almost literally be used as a resting or recovery stroke if you swim it properly. On the other hand, swim it Poorly and it won't be much help. Steps 1. Learn the Seissors Kick. You can start by kicking on the deck, then move to the pool wall. © Leaming cues: “Heels up, SplitStride, Squeeze, and Glide” (up, split’ stride, squeeze and glide). * Make sure to demonstrate the kick as well, and recite the cues as you demonstrate. ‘+ When you're ready to progress to practicing the kick across the pool, use the kick board or water barbell.——$——— 9 __— * Be sure to manipulate your legs through the proper movement pattern. 2. Learn the Sidestroke Arms. Try using the “old Apple Tree” analogy: “ Pick an apple off the tree, put it on your other hand, drop it in the basket. “ (repeat). Further understand the Sidestroke Arm Action follow these cues: * Pull, Push, and Glide,” because it would be very difficult to practice the arms without the legs while swimming. You should leam also the timing. 3. Learn the Timing of the Arms and Legs. In this step, put it all together. Demonstrate the stroke while using a choral responding technique. In other words, recite the timing cues as you demonstrated. The timing cues are: “Arms and Legs Bend, Arms and Legs Straighten .” Once you fully understand the stroke, get back into the water to start practicing it. idest roke and is named afier the English swimmer John Trudgen. You swim mostly on your side, alternating lifting each arm out of the water and over your head. It uses a scissor kick that only comes in every other stroke. When your left arm is over your head, you spread your legs apart to prepare to kick, and then as the arm comes down you straighten your legs and snap them together for the scissor kick. This stroke is particularly unique because your head remains above the water for the entirety. This stroke is a combination of modified crawl/freestyle hand actions and breaststroke leg actions (frog kick) which we actually do most of the time while swimming and also in rescuing the tired swimmer. [BB toric 6: survival AND LONG-DISTANCE SWIM ‘Swimming is a rewarding activity to learn, This sport can provide you with the skills necessary to propel you through life; goal setting, time management, and self-confidence are several of these important qualities. Swimming is a full body exercise that provides you with excellent physical conditioning. You may wish to swim simply for fun, recreation, and a means of getting along with others. One good reason for learning swimming is safety. It is absolutely essential that one should learn to swim so that in an emergency, one can reach the shore or keep afloat in the water until help arrives. Activity Practice Long Distance Swim with Partners a.) 25M using any stroke b.) Gradually increasing the distance to improve endurance. ¢.) Cross the 50M distance using any combinations of the strokes taken up ( front crawl, backstroke, breaststroke)1. Crawl- Stroke Drills: Arm a. Catch-up Crawl Stroke: To slow down the stroke and feel the S-pattem pull. As you do the arm motion, touch the thumb to the other before beginning the next pull. Maintain a steady kick throughout the drill. Practice this drill standing in shallow water , the, walking forward in shoulder-deep water. Do one lap of catch up, then swim normally for one lap. b. One-arm Pulls. To even out the stroke, do both arm pull with the same power. This Grill may be done with or without kicking, Pull with one arm ata time, keeping the non- pulling arm stretched out in front of you. c, DPS ( Distance Per Stroke) To maximize the efficiency of each stroke, count the strokes needed to complete a lap while pulling; on the next lap, try to decrease the number of strokes needed. Try do this stroke for a number of consecutive laps. 2. Crawl-Stroke Dill: a. Sit and Kick. To get the "feel" of the water with your feet: sit on the edge of the pool, feet dangling in the water, and practice the flutter kick. Keep your ankles flexible and moving as you kick. b, Wall kick. To practice good kicking from and leg position: hold on to the edge of the pool, with one hand grasping the edge and pulling outward, the other dropped below the water surface and pushing against the wall for leverage. Flutter kick in the prone Position, with the power coming from the hip just making the water "boil." c. Free kick. To practice good kicking form with the body in proper swimming position: with arms extended straight in front of you, flutter kick for several laps. Ifno kickboard is used, take a rhythmic breath, when needed by lowering the arm on your breathing side and sculling during the inhalation. 3. Crawl Stroke Drill: Breathing The arm and leg drill can be adapted to include breathing practice.——$——— 9 __— a. Catch-up Crawl Stroke. To prolong the stroke, giving you time to think of the breathing and to coordinate it with the arm movement, practice the catch-up drill, adding rhythmic breathing, b, Wall and Free kick. To coordinate rhythmic breathing with flutter kicking. Do the wall free-kick drills incorporating rhythmic breathing. During the walk kick, inhale on the side of the underwater arm. During the free kicking, if you are using a kickboard, hold it far enough away from you to allow your head to rotate into and out of the water as you practice your rhythmic breathing. Try adding the crawl stroke arm motion during both drills by alternately grasping and releasing the pool wall between the strokes. ¢. Bilateral Breathing. To help balance the stroke;to streamline your technique: to improve your breathing capacity. Breathe every third stroke instead of every second. Practice this standing on hand, then walking in shoulder-deep water as you stroke. swim. one lap breathing bilaterally, then swim normally for one lap. 1. Breaststroke Drills: ARMS These drills done with just the arm may be done with or without a pull-buoy for support. Pulls drills are use your legs where indicated. a, Progressive Sculling: to work toward the breaststroke heart-shaped arm stroke with coordinated breathing. First standing, then walking, in shoulder- deep water, extend your arms straight out in front of you, palms facing out, and begin to make small, outward circles with your wrist (sculling). Gradually progress to a lager pull, but do not bring your hands farther than shoulder width part. When this is comfortable, add the inhalation during the second (upward) ,phase of the pull,. Begin by standing in shoulder- deep water, then progress to walking forward as the stroke propels you through the water. b. One-arm pulls: to help even out the stroke and balance body position; to correct stroke hesitation. This drill may be done without kicking, or with a whip kick. Pull with ‘one arm at a time, keeping the non-pulling arm either stretched out in front of you or at you side. . DPS (Distance Per Stroke): to maximize the efficiency of your stroke. Count the strokes you need to complete a lap while only pulling, or while swimming. On succeeding laps, try to decrease the number of strokes needed 2. Breaststroke Drills: LEGS These drills may be done with or without a kickboard; you'll obtain better body position without one. During the drills, do the frog, whip kick which ever you prefer unless specified otherwise. In kick drills, only the legs are used; this drill allows you to improve your leg strength and to concentrate on your kicking mechanics. a, Sit and Kick: to get a “feel” for the kick, Sit on the pool deck, a step, or a ladder rung, your legs extended to the water’s edge. Do the frog kick or whip kick, analyzing your form. Pay particular attention to the position of the feet during the whip, as making this position is the trickiest part of the action to master. b. Wall kick: to practice good kicking for. - In supine position: Hold on to the wall with your back toward it, your arms extended to either side. Practice kicking, paying close attention to your form.