LESSON1: WATER SAFETY -WATER CONFIDENCE-

 Drowning is one of the  is a way of improving

leading cause of death for water safety for
children and adult. yourself and those
around you
 Ensure every
member of your  avoiding common
family learns to dangers, developing
swim fundamental water
safety skills
 Employ layers of
protection including  knowing how to
barriers to prevent prevent and respond to
access to water, life drowning
jackets, and close emergencies.
supervision of
 Water competency has
children to prevent
3 main components:
drowning
 Water
 Know how to help
smart
someone in trouble
in the water safely,  Swimmin
call for emergency g skills
help and CPR.
 Helping
-IMPORTANCE OF WATER others
SAFETY-
-WATER SMART-
 Enrolling in swimming
- sensible precautions when
classes for the whole family
you’re around water
is a great idea or move to
improve water competency  Know your
limitations, including
 swimming skills, water
physical fitness,
smarts and helping others.
medical conditions.
(RED CROSS)
  Never swim alone; 5. Hazard such as
swim with lifeguards vegetation and animals
and/or water
-SWIMMING SKILLS-
watchers present.
5 skills you need in every type of
 Wear an approved
water environment that you may
life jacket appropriate
encounter.
for your weight and
size and the water a. Enter water that’s over
activity. your head, then return to the
surface.
 Always wear a life
jacket while boating, b. Float or tread water for at
regardless of least 1 minute.
swimming skill.
c. Turn over and turn around
 Swim sober. in the water.
 Understand the d. Swim at least 25 yards.
dangers of
e. Exit the water.
hyperventilation and
hypoxic blackout. -HELPING OTHERS-
 Know how to call for  These actions will help your
help. family avoid emergencies –
and help you respond if an
Understand and adjust for the
emergency occurs:
unique risks of the water
environment you are in, such as: a. Paying close attention to
children or weak swimmers you
1. River currents
are supervising in or near
2. Ocean rip currents water.
3. Water temperature b. Knowing the signs that
someone is drowning.
4. Shallow or unclear
water
c. Knowing ways to safely assist a
drowning person, such as “reach
or throw, don’t go”.
LESSON2: WATER SURVIVAL
CIRCLE OF DROWNING
PREVENTION
 Children, inexperience
swimmers and all boaters
should wear approved life
jackets
 Always swim in a lifeguarded
area
 Provide close and constant
attention to children you are
supervising in or near water
 Learn swimming and water
safety survival skills
-DURING EMERGENCY-
 a. If a child is missing, check
the water first: seconds
count in preventing death or
disability!
 b. Alert the lifeguard, if one
is present.
 c. Recognize the signs of
someone in trouble and
shout for help. A swimmer
needs immediate help if
they:
1. Are not making forward
progress in the water.
2. Are vertical in the water but
unable to move or tread water.
3. Are motionless and face down
in the water.
 Rescue and remove the
person from the water
(without putting yourself in
danger).
 Ask someone to call
emergency medical services
(EMS). If alone, give 2
minutes of care, then call
EMS.
 Begin rescue breathing and
CPR.
-CHAIN OF DROWNING
PREVENTION-
A person who is drowning has the
greatest chance of survival if these
steps are followed:
 Recognize the signs of someone
in trouble and shout for help.
 Rescue and remove the person
from the water without putting
yourself in danger (Reach and
Throw)
 Ask someone to call emergency
medical services (EMS). If alone
give two minutes of care, then
call EMS.
 Begin rescue breathing and CPR
LESSON3: FUNDAMENTALS OF
SWIMMING
SWIMMING
the act of propelling oneself
through the water by using the
arms and legs. It is the art of
floating or moving progressively in
the water by the hands and feet.
BENEFITS
1. FITNESS
2. SAFETY
3. RECREATION
SWIMMING STROKES
 Freestyle is the common
term for front crawl. It is the
fastest way to swim through
the water.
 Backstroke is likely the
most relaxing stroke of all to
swim. It is sometimes called
the reverse of freestyle.
 Breaststroke is the oldest
swimming stroke and
actually the most popular
and common way to swim
overall. It is a fantastic
stroke that can fit anyone of
any age from new swimmers
and to those recovering from
injury.
 Butterfly is the most recent
innovation in swimming and
also the hardest way to swim
through the water.
DEFINITION OF TERMS
1. Breathing means moving
air into and out of the lungs.
2. Streamline refers to fully
extended position, with both
arms stretched above your
head, biceps pressed behind
your ears, hands on top of
each other with your back
straight, and when in the
water toes pointed.
3. Gliding is a streamline,
arrow like position as the
body moves with no leg
action.
4. Kick is part of a stroke
performed by legs and feet.
5. Kicking is a training drill
which only the legs are
used.
6. Flutter kick is an
alternative vertical kick used
in freestyle and backstroke.
7. Pull is the part of stroke
performed by arms
8. Pulling is the training drill
in which only the arms are
used.
9. Catch is the movement
when the hand starts to
exert pressure on the water
during an arm stroke.
10. Crawl is a stroke which
is used in freestyle racing.
11. Sculling refers to small
inwards and outwards
movements with the hands
and arms.
12. Stroke is a method of
propulsion thru the water.
13. Warm – up exercises are
the practices and “loosing”
up sessions a swimmer does
before swimming.
14. Drill is a practice
exercise to improve specific
aspects of techniques.
15. 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.
ATTIRE AND EQUIPMENT
 SWIMSUIT: As for the cut
of the suit, the one- piece
creation is advisable for
women rather than two-
piece suits. But for men,
there are several options
to choose depending on
the type they want to
wear. Beginning with the
most basic and affordable
is the briefs. Next men
can also choose the
relatively new cut, the
Square – Leg Suits or the
Jammers which is the
most commonly used suit
in competitions.
 CAP: Latex is the most
common cap. This is
cheaper and
easier to adjust.
Silicone is solid that
offers tighter and
longer life
but more expensive.
 GOGGLES: There are no
one- size-fit all goggles so
definitely, play around
them until you find the
 right pair that makes you
feel comfortable
 NOSE CLIPS: If you have
trouble with water getting up
your nose
while swimming especially
when doing the
backstroke, give
nose plugs a try.
- The best way to prevent
swimming injuries is simply
to swim with proper
techniques.
- Make sure you always
warm-up. Start slow and
gently glide through the
water and make easy pulling
and kicking.

 EAR PLUGS: If you have - Also ensure you take the

trouble with water time to stretch after every
getting inside your ear, workout.
give ear plugs a try.
- Take basic precautions.
 KICKBOARD: This is Don’t swim alone, don’t
designed to allow you stay swim when the conditions
afloat warrant caution, don’t mix
while working on your kick. alcohol and exercise and
You don’t have to never dive into shallow
worry water.
about your arms or turning
-
your heads to
breathe.

 PULL BUOYS: This are

designed to fit between a
swimmer’s thighs and when
extended out in the water,
these will keep the hips
afloat, preventing the need
for a kick.

PREVENTING INJURIES
 traditional,
hydrocortisone is also
an option.
TREATING COMMON
 Chlorine Damaged
SWIMMING AILMENTS
Hair - Wet your hair
 Cramps- Drink lots of with fresh water prior
fluids or when you feel to entering the pool.
thirsty, stay relaxed in Also make sure you
the water and make use conditioner
sure you regularly immediately after your
stretch after every swim.
workout to develop
RULES AND REGULATIONS IN
flexibility.
THE USE OF SWIMMING POOL
 Swimmer’s Ear - If
1. Observe proper swimming
you feel that water is
attire.
inside your ear canal,
make sure you shake it 2. Take a shower before
out. You can also try entering the pool.
ear drops, which are
3. The University is not
available in the
responsible for any loss or
counter.
damage of your belongings.
 Dry Skin - Use lotion
4. Report immediately any
or aloe vera gel to
untoward incident to the
soothe the skin. It is
swimming instructor.
very effective at
relieving the dry and 5. Observe cleanliness in the
rough sensation pool area.

 Chlorine Burn- Use 6. Food and drinks are not

moisturizers especially allowed.
made for damaged
7. Swimming alone is not
skin in the face. If you
allowed.
prefer something more
8. Swimming during stormy
weather is prohibited.
9. Students who had been
sick or with physical disorder
should seek medical
clearance from the university
physician.
10. Students with no P.E
class are not allowed in the
pool area.
11. Avoid running, diving,
pushing, spitting, and
urinating in the pool.
LESSON4: ESSENTIAL
STRETCHING RULES
 Go slowly. Imagine that
jumping into the splits would
not be a comfortable thing to
do. Use that same caution
with any stretch to avoid
injury.
 Never bounce. Once you get
into your stretch and feel the
tension on a muscle, hold it
there. Never force a muscle
to stretch further than is
relatively comfortable. –
 Hold your stretch. Hold each
position for at least 20 – 30
seconds. –
 Be consistent. The muscles
are tight because they
haven’t been taught to
elongate or relax. So make
stretching a priority and do it
regularly.
UPPER BODY STRETCHES
 STREAMLINE. Place
yourself in the streamline
position. Stretch and make
yourself as tall as possible,
slowly lean to one side and
hold that position as you
stretch your back. Return to
 starting position, and then
slowly lean to the opposite
side. You can also do the
streamline stretch on the
ground. When doing this
 FOREARMS. First stretch,
way, you are also able to
point your toes and stretch
your ankles as well.
 TRICEPS. Raise one arm
straight into the air above
you, and bend
at the elbow as if you were
going to pat yourself on the
back.
 NECK. Stand up straight and
Using your opposite arm,
reach over and gently pull on
the outside
of your elbow.
 BACK. Face a wall and
place your palms flat on the
wall, shoulder width apart,
two feet or so above your
head. Slowly move back so
that your arms are almost
straight, and lean your head
and chest forward between
your arms.
body away and feel the
stretch throughout your
chest. Repeat with your
other arm.
with one arm horizontal in
front of you from the elbow
down; point your fingers
toward the ceiling. Using
your other hand, gently
press back on your fingers.
Repeat the stretch for both
arms.
use your left hand to grasp
your right wrist behind your
back. While keeping yourself
facing forward, lean head to
the left as if you were trying
to touch your ear to your
shoulder. Use your left hand
to steady your right arm so it
can’t rise up, thus allowing
you to stretch. Repeat with
the positions reversed to
stretch the other side of your
neck ad well.

 CHEST. First stretch, start

by facing a wall and
extending your arm against it
with your palm open and flat
on it. Keeping your arm in
this position, slowly turn your
CORE STRETCHES
 LOWER BACK. Sit on the
chair (with or without arms)
and place your feet so that
they are flat on the floor in
front of you about shoulder
width apart. Ensure you are
sitting up with proper posture
and your head is in line with
your body. Slowly turn your
upper body to one direction
while preventing your hips
and legs from moving. Use
either the arm on the chair or
press against the outside of
your leg to increase and hold
the stretch. Repeat this
stretch for your opposite side
as well.
 ABDOMINALS. Lie face
down with your stomach on
the floor. Without moving
any muscles in your lower
body, push yourself up with
your arms and hold once
you feel a stretch in your
abdominals.
 OBLIQUES. Stand up
straight with your feet about
shoulder width apart. Lean
slowly to one side until you
feel a stretch in your side. To
increase the stretch, you can
also raise the arm on the
side of the body you are
stretching and reach as you
lean
LOWER – BODY STRETCHES
 QUADRICEPS. This stretch
will have you standing on
one foot, so you may want to
stand near a wall or other
object that you may hold for
balance.
 HAMSTRINGS. Slightly
bend your knees then lean
forward and reach your
fingertips to the ground.
When you reach the point
you can go no farther, don’t
bounce forward to try and
reach deeper. Just hold a
stretch steady.
 CALVES. Facing a wall,
stand about a foot away and
place your hands on the wall
with your palms open. Start
by slowly moving your right
leg back while keeping your
foot flat on the ground, toes
facing forward. As you’re
doing this, you will bend
slightly with your left knee.
Stretch until you feel a
stretch in your right calf
 muscles. Repeat with
reversing the role of each
leg.
 HIPS. Lie flat on your back
and choose a leg to start
with. Bend at the knee and
bring it toward your chest.
From here, cross it over your
body and set it on the
ground while keeping your
back flat on the wall.
 GROIN. Sit on the floor with
your legs in front of you; pull
your heels in toward your
center. And press the
bottoms of your feet
together. In this position,
your knees will be facing out
to the side. Place your hand
around your ankles and use
your elbows to very gently
press down against the
inside of your knees.
 ANKLES. While standing
with your feet even and
shoulder width apart, feel
free to hold on to a chair or a
wall for support, place one
foot on its toe about a foot
behind where you started.
Then slowly move the heel
forward while leaving the
toes in place until you feel
the top of your foot
stretching.
Objective: To make safe entry
and safe exit in the pool, this
simple activity will also check
the arms strength of the
individual which is very
important in swimming.
 SLIDE-IN ENTRY
 Steps: 1. Sit on the side of
the pool facing the water
and put both arms on side
2. Slowly twist your body round
and slide backwards.
 Emphasis: Let your arms
carry your weight by keeping
it straight until you find yourself
completely inside the water.
 Suggestion: Have some
exercise to develop
arms strength ( i.e. push up )
 JUMP OUT
 Steps: 1. Also use slide-in
entry method
for getting out of the pool.
2. Put your hands up on the side
and twist
yourself round out of the water
back
to sitting position on the poolside.
 Emphasis: Let your arms
carry your weight
by keeping it straight until you find
yourself
completely outside the water.
 Suggestion: Have some
exercise
to develop arms strength ( i.e.
push up )
 JUMP OUT: Reverse
Procedure
BOBBING
 Objective: To breath it
should flow in a relaxed
manner; holding the breath
wastes energy.
 Steps: 1. Facing the wall on
standing position, hold on to
the gutter with both hands.
2. Move your head up and
down from just above the
surface of the water to just
below the surface. 3. Breath
in only when your mouth is
above the surface of the
water. As soon as your
mouth and nose go below
the surface, breathe out and
blow steady bubbles 4.
Breathe slowly, and stay
relaxed. Repeat the motion
at least 20 times in a row.
 Emphasis: Do not continue
to breathe out when you lift
your head up. Do not scratch
your faced when emerging
into the water. Avoid
springing leg action.
BREATH HOLDING
 Objective: Hold your breath
in the water; if you don’t
know how to hold your
breath you will have a hard
time learning the different
skills in swimming. But once
you’re able to hold your
breath properly for as long
as you can, it will build your
confidence to continue your
quest in learning how to
swim.
 Steps: 1. Facing the wall on
standing position, hold on to
the gutter with both hands.
2. Inhale through your mouth
and bring the air all the way
to the stomach not in the
 chest area. 3. Immediately
submerged yourself under
the water by bending your
knees with the help of
pushing your arms using the
gutter. 4. While under the
water keep yourself relaxed,
try opening your eyes and
closing your mouth. 5. When
you feel that your chest is
about to burst, you may
slowly release the air
through your nose or
through your mouth or
maybe to both and gradually
move up by extending or
putting yourself in standing
position.
 Emphasis: Follow the
procedure properly and
increase your ability to hold
your breath gradually by
starting with 5 seconds, 10,
15, and at least 20 seconds
TUCK FLOAT
 Objective: To give you
senses of how the body
floats naturally and help you
feel the center of your
buoyancy.
 Steps: 1. From a standing
position, inhale deeply and
hold your breath. 2. Bend
the hips and knees, round
your back and tuck in your
chin. 3. From tuck position,
allow your body to float
naturally. 4. Hold the
position as long as you can
until you need to exhale.
 Emphasis: Make sure to
inhale deeply and hold your
breath so you can float
easily and keep the position
of the head, neck, arms and
legs properly.
DEAD’S MAN FLOAT
 Objective: To experience the
natural buoyancy of the body
while the arms and legs are
completely relaxed.
 Steps: 1. From a standing
position, put your arms
forward, inhale deeply and
hold your breath. 2. Round
your neck and tuck your
chin. The arms and legs
should be completely
relaxed. 3. Assume the
dead’s man float position
and allow the body to float
naturally. 4. Hold the
position as long as you can
until you need to exhale.
  Emphasis: Make sure to LESSON5: FRONT CRAWL
inhale deeply and hold your
LESSON 1: GLIDING
breath so you can float
easily and keep the position  Objective:
of the head, neck, arms and
 To push off the wall in
legs properly
streamline position is an
STREAMLINE FLOAT important skill to learn as it
encourages you to stretch
 Objective: To learn how to
out or to make yourself long
stretch the body into
and to find the most efficient
streamline position and
body position in gliding.
reach maximum buoyancy –
Long push off or glide will
allowing the water to support
help cut the distance and
the body.
eventually save energy for a
 Steps: 1. Inhale deeply and successful long distance
hold your breath. 2. Move swim.
into dead’s man float
 Steps:
position. 3. Gradually extend
the arms and legs into the  1. Start with both arms in
streamline position. 4. Hold front: for right handed
the position as long as you individual put your left hand
can until you need to exhale. over your right hand and
place right put on the wall
 Emphasis Make sure to
and vice-versa for left
inhale deeply and hold your
handed person. 2. Get air
breath so you can float
through your mouth and
easily and keep the position
simultaneously put your face
of the head, neck, arms and
down on the water and push
legs properly. If your legs
off the wall using your right
start to sink, tighten your
or left feet. 3. As you glide,
back and hips.
exhale the air through your
nose and assume the
streamline position as long
as you are still moving. 4.
 When you stop moving,
apply the standing recovery
position.
 Emphasis
 - The head down position
must come first before the
push off on the wall using
your right or left foot. - Keep
your arms together in a
streamline position. - Wait
until you stop before
proceeding to standing a
recovery position.
Lesson 2: FLUTTER KICK
 Objective: To practice flutter
kick while maintaining the
streamline body position.
 Steps:
 1. Apply the following steps
in executing lesson 1. 2.
When you feel you are about
to stop, start applying flutter
kick. 3. Continue until you
reach your maximum
capacity.
 Emphasis
 - Ensure to follow the
sequence and keep your
legs straight while executing
flutter kick.
Lesson 3: GLIDE, KICK, AND
RIGHT ARM PULL
 Steps:
 1. Apply the following
sequence in performing
lessons 1 and 2. 2. Then
start swinging your right arm
applying the proper
procedure in arm stroke.
With your left arm stationary
in front. 3. Continue until you
reach your maximum
capacity.
 Emphasis: Ensure to follow
the sequence in performing
lesson 3, this is to avoid
confusion when the arm and
leg are moving
simultaneously specially to
those who lack skill in
coordination.
Lesson 4: GLIDE, KICK, AND
LEFT ARM PULL
 Lesson 4 is almost the same
with lesson 3 except with the
arm pull. This time, you will
be swinging the left arm. The
right arm is in a stationary in
front.
LESSON 6: CONTINUATION OF Lesson 6: GLIDE, KICK, AND
LESSON 5 ALTERNATE ARM PULL WITH
SIDE BREATHING
Lesson 5: GLIDE, KICK, AND
ALTERNATE ARM PULL  Objective:

 Objective:  To develop the coordinated

arms and legs freestyle
 To develop the coordinated
action and side breathing
two-arm freestyle action with
with control of the timing,
control of the timing, which is
which is the complete action
also the complete action in
in freestyle.
freestyle with the absence of
breathing.  Steps:

 Steps:  1. Apply the following

sequence in performing
 1. Apply the following
lessons 1,2,3, and 4. 2. Start
sequence in performing
with right arm stroke when
lessons 1,2,3, and 4. 2. Start
the right arm is in catch
with right arm stroke, after
position then turn your head
completing the cycle tap the
to the right side. 3. Inhale
left hand as a signal for the
through your mouth and
left hand to do the arm
exhale through your nose. 4.
stroke. 3. Continue the
Continue the action in lesson
alternating arm action until
6 until you reach the other
you reach the other side of
side of the pool or your
the pool or your capacity.
capacity.
 Emphasis:
 Emphasis
 - Ensure to follow the
 - Ensure to follow the
sequence in performing
sequence in performing
lesson 5 of front crawl
lesson 6 of front crawl
stroke. - Perform the drill
stroke. - Perform the drill
slowly and smoothly.
slowly and smoothly.
LESSON7: FUNDAMENTALS OF
SWIMMING ( BACK CRAWL )
 Objective:
 To give you a sense of how
the body floats naturally in
back position while the arms
and legs are spread
diagonally and completely
relaxed.
 Steps:
 1. Assume a supine lying
position with your arms
obliquely upward and legs
apart (star fish). 2. Keep the
position as long as you can.
 Emphasis:
 - When floating, breathe in
and out very gently so that
your lungs stay full of air to
keep you afloat.
Preparatory Position 2: Push and
Float on Back
 Objective
 To establish the preparatory
position in backstroke.
 Steps:
 1. Hold on to the gutter and
place your feet on the wall at
around hip level. Put your
head in hyperextended
position. 2. Let go of the
gutter and slowly push off
using your legs. 3. Establish
an extended body position,
breathe in and out
comfortably and float for 5
seconds.
 Emphasis:
 - Keep your arms at your
side and keep yourself
relaxed. - Keep your eyes as
if you are looking at the
ceiling.
LESSON 1: Lay-out Floating
Position with Sculling and
Flutter Kick.
 Objective:
 To keep you afloat in one
place or to move gently
through the water in a back
position.
 Steps:
 1. Hold on to the gutter and
place your feet on the wall at
around hip level. Put your
head in hyperextended
position. 2. Let go of the
gutter and slowly push off
using your legs establishing
an extended legs, arms,
 body position and head  Steps:
position. 3. Gradually add a
 1. Hold on to the gutter and
slow flutter kick then
place your feet on the wall at
immediately follow the arm
around hip level. Put your
movement (sculling). Stretch
head in hyperextended
out your hands and keep
position. 2. Let go of the
your fingers together. Angle
gutter and slowly push off
your palms out and in,
using your legs establishing
leading with your little finger,
an extended legs and body
trace a figure of eight with
position, quickly put the
your hands. 4. Continue the
arms above the head and
arms and legs action until
under your ears, hands
you reach the other side of
interlocking each other,
the pool or your maximum
body. 3. Maintain the
capacity.
position then apply full-
 Emphasis: speed flutter kick until you
reach the other side of the
 - Keep your arms beside
pool or your maximum
your body while doing the
capacity.
sculling. - Keep your eyes as
if you are looking at the  Emphasis: Keep your body
ceiling. (legs, hips, head and arms in
streamline position).

LESSON 3: Controlled Two-arm

LESSON8: CONTINUATION
Backstroke.
LESSON 2: Streamline Back
 Objective:
Position with Kick.
 To develop the complete
 Objective:
backstroke action with
 To practice full-speed control and coordination of
backstroke kick while both arms.
maintaining the correct body
 Steps:
position.
 1. Hold on to the gutter and
place your feet on the wall at
around hip level. Put your
head in hyperextended
position. 2. Let go of the
gutter and slowly push off
using your legs establishing
an extended legs and body
position. Quickly put the
arms above the head and
under your ears, hands
interlocking each other,
body. 3. Maintain the
position then apply full-
speed flutter kick, pull both
arms bringing it to the side of
your body. 4. Start the arm
pulling using your right arm,
when the right arm finishes
the cycle, it’s time for the left
arm to do the same thing. 5.
Repeat the switch until you
complete the controlled two-
arm backstroke.

 Emphasis:

 Perform the drill slowly and

smoothly. Let the shoulder
roll lead the way when
performing the controlled
two arm backstroke.