Department of Education

SAINT IGNATIUS LOYOLA ACADEMY, INC.

Liloan, Southern Leyte

LEARNING MATERIALS
PE AND HEALTH 12
Quarter 3 Lesson 6

_______________________________ _________________________________ _________________________

NAME GRADE&SECTION DATE
MET 2: AQUATICS
MELC: Demonstrate proper etiquette and safety precautions in the use of facilities and equipment. PEH12FH-IIa-t-12

BASIC DRILLS IN SWIMMING & FLOATING EXERCISES

I. BASIC DRILLS IN SWIMMING

Swimming is not as simple as jumping in the water and moving your arms or legs to float or go in any direction. It
requires skills to master a movement or stroke efficiently.
1. The position of the body is in the streamline on top of the water. This is the best position for a good floating body.
2. Kick is an important skill in swimming because it will determine how fast you can move. Relaxed feet and
straight legs are good indications of a good kick. Feeling the water pressure on the sole and the top of your foot
while kicking down and up is the most effective way.
3. Arm motion requires a good feel of the water and a skill that needs constant practice to master.
4. Breathing should be practiced well in a streamline position to create less resistance for swimmers and allow
forward movement.
5. Coordination of the skills requires combining all the skills needed in a certain stroke and requires performing
them in full mastery.
Here are the different drills to practice for you to be comfortable with the water.
A. Up and down
Purpose
Its purpose is to ensure correct breathing in swimming. There is no need to hold your breath.
Procedure
1. Form one circle and hold hands with your classmates or face the gutter side by side.
2. Go up and down by tilting your head up and down above the surface of the water.
3. When your mouth and nose reach below the surface of the water, breathe out and hum as you do bubbles. When
you go up, breathe in when your mouth is above the water.
4. Stay relaxed and repeat it for at least 20 times.

B. Flutter Kick Deck Drill

Purpose
The deck drill is for practicing the proper form of flutter kick.
Procedure
1. Sit on the edge of the gutter. With your legs extended
straight over the water and toes pointed touching the
surface of the water.
 2. Carefully raise one foot, and then lower it back down. Continue doing it alternately raising and lowering your
feet. Feet should be close to each other and pass alternately.
3. Little by little, increase the speed of the kick and carefully bend your knees a little and relax your ankles.

C. Vertical Flutter Kick

Purpose
This drill enhances the full potential of the flutter kick. Vertical kicking is one way to develop an efficient kick.
Procedure
1. Position yourself in front of the gutter doing a streamline position.
2. Hold on to the gutter or rope with your arms extended.
3. Cautiously, do a flutter kick, keeping your body in a streamline position with a good posture.
4. Progressively kick a little harder so that your shoulders glide above the surface.

D. Slow Flutter on Front

Purpose
Turtle float to streamline position with a kick is a drill in which you practice the correct position of the body while
adding the kicking action.
Procedure
1. Start at the wall. Do a turtle float after 2 seconds and switch to streamline position. When you extend your feet, do
a push off from the wall.
2. You should be looking straight and directly to the floor.
3. Your body should be on the surface of the water. Then gradually, add a flutter kick. No need to be in a hurry.
4. Do breathing when you need to by tilting your head up and putting it down again if you have breathed in the air.

E. Streamline Front Flutter Kick

Purpose
Streamline front with side breathing is practicing the skills needed in freestyle.
Procedure
1. Repeat D (turtle float to streamline position with a kick).
2. Instead of tilting your head up and down for air, do freestyle side breaths.

II. FLOATING EXERCISES

FLOATING
The concept of floating is important in order to save one's life in times of emergency. Swimmers tend to
float on their backs and this is just one of the many possible positions. Being motionless can help you float easily
and stay calm. Every boat trip should have a life jacket.

Dead man's float or the survival float

Dead man's float or the survival float uses very little of your energy to stay afloat. All you need to do is
lie on your stomach (prone position). Just keep your arms and legs relaxed like a dead man. When you need to
breathe, just bring your head back up and out of the water while pushing down with your arms and legs.

Back Float
Back float also uses not so much of your energy. You lie back on the water (supine position). You will
float if your legs and arms are relaxed.

Treading Water
Cycling or treading may not be considered as floating by some because of the skills needed for it. Your
head remains above the surface of the water and your arms and legs are the power. Your arms are stretched out
while under the surface you do a scissor kick (circle motion or like riding a bicycle to stay afloat).

TURTLE FLOAT
Purpose
This drill aims to let you feel how your body floats
naturally and to equip you with preparatory skills used in
the different strokes.
Procedure
1. In a standing position in the pool, take a deep breath and
hold it.
2. Bend your body forward at the hips and knees and grab
your legs or ankles.
3. Tuck your chin and round your back. Allow your body
to float naturally and hold your position until you need
to breathe.

Focus points
 Take a deep breath and hold it, chin is tucked in, and back is floating
highest at the surface.

JELLYFISH FLOAT
Purpose
This is to sustain the natural instinct of the body to float while
arms and legs are completely relaxed. This is a preparatory float for the
different strokes.
Procedure
1. In a standing position in the pool, take a deep breath and hold it.
Tuck your chin.
2. Let your arms and legs completely limp and relaxed. You are in a prone position.
3. Hold this position until you need to breathe.
4. Head is naturally floating.

Focus Point
Chin should be tucked, arms and legs are relaxed, let the
elbow and knees bend naturally, and head should be aligned with
your spine.

STARFISH FLOAT
Purpose
This is to maintain additional stability by spreading apart
the different body parts. It is also a swimming technique and
preparatory skill for the different strokes.
Procedure
1. Find a space in the pool, take a deep breath and hold in. Tuck
your chin.
2. Start crouching down until the water level is at your shoulders.
3.Spread your arms apart, and then lean forward going to a prone position. Start raising
4.Keep your body aligned (head and spine). Stay relaxed and breathe calmly.

Focus point
 Be sure to take a deep breath and hold it.
 Keep your chin tucked tight.
 Notice which part of your back is floating highest at the
surface.

STREAMLINE FLOAT
Purpose
This is to develop your body to maximum ability to float
which requires body control and practice. It is the start or
preparatory skill for most of the strokes.
Procedure
1. In a standing position in the pool, take a deep breath and hold
it. Tuck your chin.
2.Move into the jellyfish float position (see picture A).
3. Little by little, extend your arms in the streamline position.
Arms should be close to your ears and head should be stuck in
between your arms (see picture B).
4. Slowly extend your legs in the prone position, and do not
forget to point your toes (picture C).
5.Let your body float up to the surface. Your objective is to float
at the surface with hands, shoulders, hips and heels as focus
points of floating (picture D).
Focus points
1. Keep your chin tucked.
2. Do not force this or try to kick your way up. Let the water support your body.
3. Tighten your back and hips if your legs are sinking.
Keep your toes pointed while you extend into the streamline position.
 Department of Education
SAINT IGNATIUS LOYOLA ACADEMY, INC.
Liloan, Southern Leyte

LEARNING MATERIALS
PE AND HEALTH 12
Quarter 3 Lesson 6

_______________________________ _________________________________ _________________________

NAME GRADE&SECTION DATE
MET 2: AQUATICS
MELC: Demonstrate proper etiquette and safety precautions in the use of facilities and equipment. PEH12FH-IIa-t-12

BASIC DRILLS IN SWIMMING & FLOATING EXERCISES

Activity No. 1

Direction: Answer the following questions in three to five sentences only.

1. What were the easiest and hardest drills for you? Why do you say so?

2. If you were to add some more drills, what would they be and why?

3. How did the drills help you improve your skills in swimming?