BASIC OF SWIMMING An eight-week swimming program, there

was a 23.8% increase in the triceps

Swimming can be used for : muscle.
● Fun and recreation
● Relaxation Burns calories
● Sports And of course,
● Saving lives (Rescue) It’s a family affair
● Almost for all ages Swimming and other water activities are
● Almost for all bodies of water something the entire family can share.
● Almost everyone

What is Swimming? Can my young child start swimming?

1. Swimming is an activity of
propelling oneself through water
using the limbos.
2. Swimming can be a fun leisure
activity and is a really good low-
impact way of staying in shape.
3. Could potentially save your life and
others.
Iliad and Odyssey
1500 to 2000 years
Organized swimming
1800’s and 1900’s
YES! However,
Children are not developmentally ready
for formal swimming lessons
until after their fourth birthday.
American Academy of Pediatrics (AAP),
They emphasize that parents should not
feel secure that their child is safe in water
or safe from drowning after participating in
an aquatic program.
They state, “Whenever infants and
toddlers are in or around water, an adult
should be within an arm’s length,
providing ‘touch supervision,”’

TODAY! Swimming is the second most

popular exercise activity in the United
States, with approximately 360 million
annual visits to recreational water venues.

The benefits of swimming

Low impact
There’s no ground when you swim,
and so you protect the joints from stress
and strain.

Can be continued for a lifetime

For age categories of their swim
competitions, you will find a 100 to 104-
year-old age group!

Builds Cardio-Respiratory fitness

Heart strength

Builds muscle mass

What to use in swimming
Proper Swimwear
Goggles if needed
Bathing caps if available
Flotation devices and other stuff
Kickboards
Noodle
Hand paddles if available
Pre-Swim Warm-up Movements
Do simple stretching and exercises
Going into the water
 Do not go immediately into the
water after the exercise.
 Sit at the side of the pool for a
minute with legs into the water.
The 7 basic skills in swimming
1. Blowing bubbles
Improve breathing technique
Basic Breathing Drills
Drill#1
In shallow water, hold your breath, then
crouch down so that your head gets under
water. Hold for some seconds, then come
back up.
Drill#2
Same as drill#1, but exhale under water
through the nose so that you blow
bubbles.
Drill #3
Same as drill #2, except that you now
blow bubbles both out of your nose and
your mouth.
Drill #4
In shallow water, crouch so that the water
surface is between your nose and your
mouth.
Now practice inhaling through the nose
above water and exhaling through the
mouth under water.
Drill #5
In shallow water, submerge your face and
blow bubbles out of the mouth, nose, or
both.
Then grab the border of the pool and try to
get into a horizontal position face down
while still blowing air out of the mouth and
nose.
2. Gliding through water
Gliding helps you to get used to the
sensation of moving through the
water headfirst.
Try gently pushing off the side wall of the
pool, with your arms stretched out, in
front of your head. Keep your head face-
down in the water and glide until you slow
down.
3. Floating Technique
Everyone can--and should—learn how to
float in water. Knowing how to float can
save your life, and it’s the first step in
learning how to swim freestyle.
Types of floating
1. Horizontal survival float (Back float)
How to back float?
1. Prepare to float on your back.
2. Adjust your head. Lift chin.
3. Position arms correctly.
4. Arch back slightly. Lift chest.
5. Knees bend. Move your arms and
legs slowly.
2. Deadman’s float
Lying on the prone (face down in water)
with minimal leg movement, and staying
afloat with the natural buoyancy. Lift the
head to breathe only then back to floating.
This style is only to stay afloat and to rest.
 3. Starfish float
This float is the most relaxing of all. Once
maintained it takes little effort to keep
afloat—it’s even possible to doze off if the
water is calm.
4. Jellyfish float
Holding the ankles with the hands.
Dangle head and upper body downward,
letting the water buoy you. Relax in this
position at least ten seconds.
5. Turtle float
The knees are raised to the chest and
encircled by the arms.
6. Drownproofing
Commonly used in adult special MILITARY
training.
In the Drownproofing survival technique,
the subject floats in a relaxed, near-
vertical posture, with the top of the head
just above the surface.
4. Treading water
Water treading is an aspect of swimming
that involves a swimmer staying in a
vertical position in the water while keeping
his or her head above the surface of the
water.
It is a combination of an eggbeater kick
and sculling.
Eggbeater kick + Sculling stroke =
Treading
5. Doggy paddle
Combining basic kicking with paddling
arms. (most often with head out of the
water).
6. Flutter kick
The primary purpose of the flutter kick is
NOT propulsion but keeping the legs up
and in the shadow of the upper body and
assisting body rotation for arm strokes.
1. Front flutter – Freestyle
2. Back flutter – Backstroke
7. Coordination
Beginner swimmers often find themselves
messily chopping through the water with
their limbs. That’s fine. It takes time to
master these skills in order to be a better
swimmer.
Once these skills are mastered, It is time
to develop the four competitive swimming
strokes:
Freestyle
Backstroke
Breaststroke
Butterfly
Freestyle
This is the most popular stroke and the
easiest for beginners to learn. It is a
simple flutter kick and windmill arm
motion, like the backstroke, only on your
belly. The most difficult part is
coordinating the breathing since your face
is in the water most of the time.
Michael Phelps
The leg kick:
 It’s a flutter kick where the legs kick in
an alternating order.
 Bend the knees slightly.
 Relax the feet and ankles (the should
be almost floppy).
 Emphasize the down-kick for
propulsion.
The arm stroke:
 Move the arms in an alternating
windmill motion.
 Pull each arm through the water with
equal strength and arm reach to
ensure that you swim straight.
 Pull arms underwater in an “S”
pattern.
 Cup the hands but keep the wrist and
hand relaxed during recovery.
The breathing: undulates like an earthworm as the body
 Raise one arm to begin the stroke. As moves forward through the water.
the shoulder rises, turn the head to
catch a breath.
 Turn the head only enough to leave Dives
the water to breathe. Do not lift the Dive
head because it will slow you down. to jump into water with your arms and
 Take as many breaths as necessary head going in first.
and then exhale through the nose
and mouth when the head returns to Springboard and platform Diving
the water. Six types of dives are used in springboard
 Repeat the head turn to the other and platform diving. Four of these involve
side in coordination with the somersaulting either toward or away from
beginning of the opposite arm stroke. the diving board or platform.
Forward
Backward
Backstroke Reverse
Similar to the freestyle in that you use an Inward
alternate windmill arm stroke and flutter Twisting
kick. Armstand
Two keys to a proper backstroke are that
your arms move with equal strength,
otherwise you will swim off to one side,
and that your body rolls from side to side
so that your arms catch enough water to
propel you forward.

Breaststroke
The breaststroke involves exquisite timing,
and in fact, you can be disqualified from
competition if you miss even one stroke.
This is a difficult stroke and not one to
choose if you’re just learning how to swim.
The basics are that your arms pull, you
breathe, you kick (arms alternate with the
kick), and you glide.

Butterfly
Like the breaststroke, this is a difficult
stroke and NOT recommended for
beginners because it requires perfect
timing and a good deal of strength.
During the stroke, the legs move together
in a dolphin kick (imagine a mermaid), the
arms move together to push the water
downward and backward, and the torso