PRINCIPLES AND MOVEMENTS

4B's
BREATH CONTROL
Developing breath control is one of the first steps in learning how to swim. Learning how
to hold your breath with your face in the water is a skill that even babies can quickly
learn and actually lose without practice. Students will then learn to blow bubbles, which
introduces the skill of inhaling a full breath of air and followed by exhaling underwater
while swimming, diving, and exploring the water.
There are many simple breath control skills that can be practiced in the bathtub and
shower. Breath control during swimming means inhaling when the face is either raised or
titled, just breaking the surface, and holding your breath or blowing bubbles while your
face is submerged in the water. Rhythm while doing this is key. One runs the risk of taking
water in through the nose or mouth during swimming. While this is a risk, it’s not
dangerous but just unpleasant. To avoid inhaling or taking water in, developing this skill
using practice is essential. Bobs, or simply taking one breath in and then submerging to
exhale is a simple and effective way to build this skill. This can also be practiced in the
bath and shower!

BUOYANCY
Buoyancy is the force that enables a swimmer to float in the water, even when not moving. There
is definitely a genetic component to floating. Body composition and fat composition are a couple
of factors. There are always exceptions to this, but as general rule women float better than men.
Further, there are three main body types: ectomorphs (tend to be thinner, with long limbs, slight
build, and lean muscles), mesomorphs (tend to be more muscular, leaner, with a build between
ectomorphs and endomorphs) and endomorphs (tends to gain weight easily, larger build, and tend
to have shorter limbs).

BODY POSITION
Body position is generally the last “B” that swimmers develop as they improve their swimming skills.
This is a skill that even the most advanced swimmers work on on a daily basis in order to be in the most
streamlined and efficient position in the water to reduce drag and increase efficiency.
Body position while swimming means maintaining length by keeping the body and limbs long. Think
about reaching for the opposite ends of the pool, and about keeping your body just below the water’s
surface. Imagine that as you swim, your body is an arrow slicing through the water, rather than the
wide blade of a plow, which would have to push against the resistance of the water. Both freestyle and
backstroke use a roll of the body to allow for the swimmer to be on a knife-edge slicing through the
water, rather than plowing. Core strength is crucial as a weak core will allow for your hips to drop
during backstroke, and your back to sway during freestyle.

BALANCE

Balance is an essential foundation for efficient swimming. This skill means being in total
control of the head, torso, and limbs, and really thinking about where these body parts are
in relation to each other. When swimming on your front, think about pushing your chest and
lungs “down” in order to keep your hips up. Think about your pull, kick, and if your core
muscles are engaged; if any of these are weak, or fall off your brain’s radar, it’s likely you will
be snaking through the water in a drag-inducing “S” pattern.
WATER and SAFETY in SWIMMING

Provide close and constant attention to children you are supervising in or near water.
Swim in designated areas supervised by lifeguards. Always swim with a buddy; do
not allow anyone to swim alone.
Provide close and constant attention to children you are supervising, even when
a lifeguard is present, no matter how well the child can swim or how shallow the
water. Avoid distractions including cell phones.
Never leave a young child unattended near water and do not trust a child’s life to
another child; teach children to always ask permission to go near water.
Designate a “water watcher” whenever in a group setting.

Take smart precautions and use layers of protection.

Stay within an arm's reach of any weak or inexperienced swimmer who is in the
water.
Have young children or inexperienced swimmers wear U.S. Coast Guard-
approved life jackets around water, but do not rely on life jackets alone.
Do not rely on the use of water wings, swim rings, inflatable toys or other items
designed for water recreation to replace adult supervision.
If you have a pool, secure it with appropriate barriers to prevent unsupervised
access to the water.
Many children who drown in home pools did so during non-swim times – when
they weren’t expected to be in the water, including as the swimming activity
was coming to an end and everyone was thought to be out of the water.
Children were often out of sight for less than 5 minutes and in the care of one
or both parents at the time.

Ensure that everyone in the family learns to swim well and what to do in a water emergency.
If a child is missing, check the water first. Seconds count in preventing death or
disability.
Know how and when to call 9-1-1 or the local emergency number.
Have appropriate equipment, such as reaching or throwing equipment, a cell
phone, life jackets and a first aid kit.
Enroll in age-appropriate Red Cross water orientation and learn-to-swim courses.
Enroll in Red Cross home pool safety, water safety, first aid and CPR/AED courses
to learn how to prevent and respond to emergencies.