Classified #

S.NO General Rule before Start Swimming Photos

1 Must be relaxed in water
2 All body parts must be relaxed no tense.
3 When you have air in lungs water will push your body above the surface of water
4 when you breathe out water will not support your body. Body with no air is equal to stone.
5 Being in Water is first rule feeling compfortable and relaxed in water is must
6 Do not try to swim first , try to being in water first and float.

S.NO First Class ( Relax in water and Friend with water) Photos
1 Be Friend with water.
1 First take long breathe from mouth.
2 Keep your feet on the surface inside water.
Bend forward and try to keep your mouth inside water.(Do not breathe Insde water By holding breathe insde water as
3
long as you can stay)
4 Open you eyes inside the water.(Practice this some time1-2 days)
5 Wear swimming goggles and then performe same exercise see inside the water.
Lesson1 6 Hold your arm on wall or rope and put your face inside the water Legs shold be bottom of pool.
7 Holding wall with hand , Keep your body fully relaxed and try to float insde the water by Lifting your feet from grond.
Buoy Exercise : Take a huge breathe from mounth. Bend your legs to stomach , hold them with your hands and stay on
8 the surface like a buyo (floating object in water) by holding your breathe.As long as you can do.When air is finish put
your feet back in water and relax.
9 Floating with Help of Wall: Now take a long breathe and hold wall by hand and try to float on water.
Floating w/o help of wall: Now try to float without any help of wall.Take a breathe and bend your head inside
10 the water look inside the water and try to lift your legs and float .Make horizontal
position. Float in the water imagine your in space with zero gravity.

S.NO Second Class Breathing in Water( How to breathe while Swimming) Photos
1 Take Breathe In From Mouth and while face outside the water.
2 Blow Beathe out from Nose or mouth or both insde the water.
Stand Near the wall in Pool and hold the wall with your hand and take a deep breathe from mouth and then put your
3 face inside the water and blow air from nose or mouth insde water slowley.practice this long time.( You will get
bubbles if you do it correctly)
Squats with breating in and out : Stand Near the wall in Pool and hold the wall with your hand and take a deep
4 breathe from mouth and then put your face inside the water and bend your legs same as squating and blow air insde
water from nose slowely and come up when air is finished.
Floating with breathe in and out : Stand Near the wall in Pool and hold the wall with your hand and take a deep
Lesson 2
5 breathe from mouth and then put your face inside the water and try to float your body horizontaly and breate out
from nose slowely and come up when air finshed.
Kicking with legs with Hand on wall and breathe: Stand Near the wall in Pool and hold the wall with your hand and
6 take a deep breathe from mouth and then put your face inside the water and try to float your body horizontaly. Try to
kicks up and down with yor legs alternatly.
How to breathe when your head is UPSIDE DOWN ( Meaing in water with back side not chest with back) :
1. Take out breathe from your nose insde the water in this postion.
7 2. Take your head out from water and take breathe from mouth .
3. Practice this near the wall in the pool and keep you head near the side wall and try to tilt your body with chest up
and try to breathe out from nose when going inde the water.
Classified #

Frestyle Kicking Photos

Kicks are done to stop legs sinking in water.
S.No
Kicks are not done to gain speed in swimming . Swimming speed increase by hands strokes very less by legs.
Kicks are done very swiftly and easily in relax manner .there are two kicks in both hand strokes not more.
Stand Near the wall in Pool and hold the wall with your hand and take a deep breathe from mouth and then put your
1
face inside the water Then start peforming kicks by legs slowely and relaxed.
2 Performe this kicks in land , by lying down and keep your hand straight ad kick with legs .
3 Perofreme kicks with small amlitude means not going high up down movements.
4 Keep your hand in aero postion for getting speed in swimming.
5 Correct kicks with straight legs
Lesson 3 Gliding from wall: Make aero postion with hand , Put your leags along the wall, and take deep breathe from mouth
6
and Glide forward by kicks your legs aginst the wall.
Gliding from wall and kicking: Make aero postion with hand , Put your legs along the wall, and take deep breathe from
7 mouth and Glide forward by kicks your legs aginst the wall.start kickking when your legs start going down.Stay in
straignth postion.

Kicks of wall and Glide on back: Keep wit back on water and make Aero postion with hands and push your leags with
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wall and start gliding . And start kicking with lesgs and take breathing.

Kicks of wall and Glide with body under the water. : go inside the water and try to kicks with legs on wall and start
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gliding inside the water. And start kicking with lesgs and take breathing.

Frestyle Swimming technique

S.NO Photos
Before Swimming Freestyle practice Kicks with breathing more and more.
First try to swim on your back because on back you don’t need to take mouth out for breatning.In back postion try first
1
kicking and then hand movement try to practice.
Freestyle swimming. Try to keep your body horizontal postion on the stomach and push legs toward wall and then
1 Keep your hand in Aero position.and take breathe in when finshed by rasing you mouth up.
And start moving your hand one by one.
Lesson 4 2 Exhale your air in the water Then turn your head to take breathe in.Inhael.
3 Keep body strainght and horizontal.
4 Do not performe too many kicks.Focus on more efficient kicks.
5 Arm strokes arm should be straight.Focus on Correct Arm position.
6 Palm facing down in water.
7 Arm should be on there side arm should not cross body center line
8 Arm turn inside after returning.
9 Keep one arm always in front.While other arm perform Arm stroke.