(the VERY FIRST OLYMPIC EVENTS were

PEH 1. Freestyle
2. Breakstroke)
SWIMMING- propulsion of the body
through the water by arms and leg motions. 1904- backstroke was added
(propulsion means to move forward)
- Builds endurance, muscular strength 1912- Women’s swimming became olympic
and cardiovascular at the stockholm games
- Since then, it has been a part of
HISTORY- Swimming can be dated back at games. The freestyle distance for
the stone age women is 800meters while in men is
1,500 meters.
AN ANCIENT DAWN OF SPORT
DISCIPLINE - Swimming was not 1940- Breasts stroker discovered that they
- Prehistoric man widely practiced could go faster by bringing both arms
learnt to swim in until THE EARLY forward over their heads
order to CROSS 19TH CENTURY
RIVERS AND - When the National 1949- The International University Sports
LAKES Swimming
Federation was formed
- (EVIDENCE) Society of Great
through cave Britain began to
paintings in egypt hold competition 1956- Butterfly stroke was introduced in the
- Most early Games of Melbourne
swimmers used
the 1959- First Universiade Games. This style
BREASTROKE is now one of the four strokes used in
competition

DISCOVERING THE CRAWL GOVERNING BODIES

- Used by native south americans
- The 1st version of the crawl featured
a SCISSOR KICK in the late 1880’s
- An englishman named FREDERICK
CAVILL travelled to the south seas,
where he saw the natives
performing a CRAWL WITH A
FLUTTER KICK
- WORLD AQUATICS (FEDERATION
INTERNATIONALE DE NATATION):
Central governing body for aquatic
sports competition
- WORLD SWIMMING COACHES
ASSOCIATION(WSCA)- body of
professional swim coaches

SWIMMING STROKES
TIMELINE OF OLYMPICS 1. FREESTYLE- fastest of all strokes
- Use in the pacific at the end of
1896: swimming has featured on the 19th century
program of all editions of the game
 - Discovered by HENRY
WICKHAM: australian swimmer
about 1893
- His brothers SYD and CHARLES
popularized the stroke in europe
n US
2. BACKSTROKE- early in the 20th
century. It is easier than the butterfly
or breaststroke and similar to the
crawl in that you use an alternate
windmill arm stroke and flutter kick.
▪ The backstroke is a competition
stroke, but it is also used in
recreational swimming as a rest from
other strokes, frequently with
minimum arm motion and only
enough kick to maintain forward
motion.
3. BREAST STROKE- used by ancient
warriors during battles or conquests
- Basics are arms pull,
breathe, you kick and glide
4. BUTTERFLY- HENRY MYERS who
used the stroke
- Difficult stroke
STARTS
FOWARD START- the swimmers hold their
breath as they wait for the signal, the
swimmers push off blocks strongly their
legs, stretching their bodies out fully in the
air before they hit the water
BACKWARD START- the swimmers are
into the pool, holding on to the starting
group- “underwater”
SWIMMING EQUIPMENT
SWIMWEAR- clothing designed to be worn
by people, made of nylon or polyester
fabrics.
SWIMCAPS-reduce drag to increase speed
in the water, also keep hair out of the face,
hep reduce the effects of chlorine
GOGGLES- allow you to see while your
head is immersed in the water(for eyes)
NOSE CLIP- to prevent water from entering
nose
EARPLUGS- to block water from entering
the ear canal. “Swimmer’s ear)
TRAINING TOOLS
PULL BUOYS- foam flotation device that
can be placed between legs . FOR ARM
TECHNIQUES
SWIM PADDLES- develop arm strength
increasing resistance in the water, also help
develop proper stroke
KICK BOARD- switch the majority of work
onto legs when swimming to strengthen the
legs as well as help develop proper kicking
technique
STRETCH CORD- RESISTANCE BANDS-
develop both arm and leg strength
COMPETITION EQUIPMENT
STOPWATCHES- help keep track of
completion times for swimmers
LAP COUNTERS- help keep track of how
many more laps they need to complete
LANE DIVIDERS- consists of buoys that
are strung on ropes and placed across the
pool TO DIVIDE the water into swimming
lanes
RECREATIONAL EQUIPMENT
SNORKELING MASKS AND SWIMMING
FINS- allow swimmer to navigate NATURAL
AQUATIC environment such as lake, sea,
ocean
SWIMMING OFFICIALS
STARTER- responsible to give signals to
swimmers
FINISH JUDGE- records and reports the
order in which the swimmer finish
TIMEKEEPER- watch and note the
swimmer time in case the electronic timing
equipments fails
STROKE JUDGE- they check each
swimmers performing stroke legally
CHIEF TIMER- verifies both electronically
recorded times and those of the
timekeepers
TURN JUDGERS- make sure that turns are
legal.
LESSON 2: Water Safety and
Survival, Entries and Exits in Water
The prevention and emergencies depend on
your understanding of, and ability to apply,
simple common-sense water safety
measures.
o Go together
o Stay afloat and wave
o Reach to rescue
STANDARD SAFETY WATER SIGNS
 No lifeguard, No Swimming
 No diving
 No Pushing
 No Running
WARNING SIGNS
 Beware of sudden drop off
 Beware of shallow water when
diving Beware of deep water
SWIMMING POOL- The local public
swimming pool, are popular places to enjoy
a swim. Although these pools may seem to
be contained and safe, there are still
potential dangers which people using these
areas should be consider;
 Large crowds with young children,
elderly people, inexperienced
swimmers
 Slippery surfaces around the edges
 A varied depth marking on the pool
side to see where it is best to swim
or dive
ENTRIES
WADE IN- When the water is shallow and
the conditions are unknown; allowing the
feet and aid to feel for unseen obstacles
below the surface
SLIDE IN- When the depth of water and the
state of the water is unknown; useful in
crowded area since it is easier to control
other than the different entry methods
STEP IN- When the water is clear the depth
known and the bottom is free from
obstacles, this entry is most appropriate for
areas where the entry point is not much
higher the water level
COMPACT JUMP- When an entry is
required from height of more than one meter
into unknown deep water. A feet first entry
is safer than a headfirst entry, especially
when the water has debris floating on it.
This entry is primarily used in emergencies
DIVE ENTRY- When the water is known to
be deep and free of obstacles
STRIDE ENTRY- This technique must NOT
be performed in shallow water or unknown
conditions as an injury to the swimmer may
cause.
ACCIDENTAL FALL- A fall into the water
occurs unexpectedly, falling into the water in
an uncontrolled manner can be dangerous
and painful.
EXIT
Carefully assess the area to locate the
safest place to exit the water. Look for
designated exit areas such as stairs, ladder
or an area with a safe, gradual incline, Be
aware of potential dangers such as waves,
rocks or an uneven bottom.
DEEP WATER EXIT- An exit deep water is
required.
LESSON 3: FUNDAMENTALS IN
SWIMMING(FLOATS)
BUOYANCY-tendency of an object to float
or to rise in a fluid when submerged
 Humans are less dense than the
water; therefore, they are able to
float. Females tend to float more
than males, and children more than
adults.
 “Floating in the water” is simply
need to lift head up in order to
breathe and one should hold his/her
breath for as long as possible and
stay calm or relaxed in order to
float.
TYPES OF FLOATING
1. Tuck float or turtle float- The knees are
raised to the chest and encircled by the
arms.
2.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.
3.Prone float or Dead man’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.
4. BACK FLOAT OR SUPINE FLOAT- 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.
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 STANDARD OLYMPIC SIZE OF
slowly. SWMMING IS 50 METERS

BREATHING- You can inhale when your BUTTERFLT; DOLPHIN…..BREASTROKE;

mouth is above the water, and exhale FROG
through your nose or mouth when your KICKS- The legs and feet of the swimmer
face is submerged underwater. serve as support, propulsion, and balance.
a. Support kick
BUBBLING (as relaxation) Befriend the b. Flutter kick
water and relax. c. Back crawl kick
1. Inhale above the water through the
mouth.
2. Hold your breath and submerge your
head.
3. Breathe out to protect and empty the
lungs by blowing steadily below the water
surface through the mouth and nostrils.
4. Repeat the cycle for at least 10 times
without touching the head or face every time
the head goes above the water surface.

BREATH HOLDING
1. Submerge your body in the shallow water
to balance and stand.
2. Inhale above the water surface through
your mouth toward the lower abdomen.
3. Hold your breath and submerge your
head with your eyes open.
4. Release the air gradually and if possible,
be underwater for a minimum of 20seconds.

PULLING AND BREATHING

It is advisable to breathe on one side.
Usually, the favored or preferred side is
called the “breathing side”. Once you
have discovered your breathing side, the
rhythm or timing of stroke is created

SCULLING- A continuous arm-and-hand

movement helps you move in water.
The main action is: a continuous pulling
and pushing on the water surface.