Basic Swimming

Lesson 1
 1. Define Swimming
2. Discuss the nature and background of Swimming
3. Enumerate the Swimming Events
Learning 4. Explain the Health and Fitness benefits derived from swimming
Objectives 5. Become aware of the importance of water safety and
corresponding precautionary measures.
 ● Swimming is the propulsion of the body through the water by
combining arm and leg motions. It is included in the modern Olympic
Games in 1896. Federation International de Natation (FINA) or
International Swimming Federation is the international federation
recognized by International Olympic Committee for administering
international competition in water sports.
Swimming
● Swimming as an exercise and it is popular as an all-around body
developer which is particularly useful in therapy as well as exercise
for physically handicapped persons. It is also taught for lifesaving
purposes. For activities that involve swimming like diving, lifesaving,
synchronized swimming, underwater diving and water polo.
Standard size of
Swimming pool: 50x25m
(Length 50meters /
Width 25meters)
 
  
Freestyle (crawl stroke) - 50m - 100m -200m - 400m -800m
-1,500m - Relays (4x100m and 4x200m)
2. Backstroke- 50m, 100m, 200m
3. Breaststroke 50m, 100m, 200m
Swimming 4. Butterfly -50m, 100m, 200m
events  
Individual medley (200m and 400m) - In individual medley
include: events, the swimmer covers the four swimming styles in the
following order: butterfly, backstroke, breaststroke and
freestyle.
 
Medley relay (4x100m and 4x200m) - In medley relay events,
swimmers will cover the four swimming styles in the following
order: backstroke, breaststroke, butterfly and freestyle.
 1. Swimming suit/trunks

2. Swim caps

3. Swim goggles - Goggles allow you to see while your head is

immersed in the water, without having to worry about chlorine
Swim Gear irritation.
and Swim 4. Earplugs and Nose Clips. Some swimmers use earplugs to
Equipment block water from entering the ear canal while they are
swimming.

5. Swim Fins 

6. Kickboards switch the majority of work onto the legs when

swimming to strengthen the legs as well as help develop proper
kicking technique
 ⮚ Fear of water can have lots of different causes:
⮚ It often exists as an instinctive fear related to the
fear of drowning.
⮚ It can be caused by the fear of the unknown, of
what might be lurking below the water surface in
deep, cloudy or muddy waters.
  ⮚ It may be related to a bad experience that
Fear of Water – Causes
occurred in childhood.
⮚ It may have been transmitted to a child by
parents that were themselves afraid of water.
⮚ It may have been ingrained by swim instructors
that used inadequate or stressful methods to
teach swimming.
Lesson 2 ●Floats, Breathing and Sculling
 1. Discuss the different types of floating
2. Explain the difference of bubbling and breath
INTENDED LEARNING
OUTCOMES: holding
3. Become aware of importance of bubbling in
swimming
 
 a. Buoyancy

Humans are less dense than the water; therefore,

they are able to float.

Females tend to float more than males, and children

Floats 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.
 
The following are
the types of
floating:
Tuck Float/Turtle Float
Jelly Fish Float
Prone
Float/Front
Float
Supine
Float/Back
Float
➢ Breathing
a. Breathing You
can inhale when
your mouth is above
the water, and
exhale through your
nose or mouth when
your face is
submerged
underwater.
 Befriend the water and relax.
1. Inhale above the water through the mouth.

2. Hold your breath and submerge your head.

b. Bubbling (as 3. Breathe out to protect and empty the lungs by

relaxation) 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.
 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.
c. Breath holding 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
 While swimming, you need to breathe in air. And it is
  important to control breathing, depending on the
d. Breath control rhythm of your strokes.
 It is advisable to breathe on one side. Usually, the
favored or preferred side is called the “breathing
e. Pulling and Breathing side”. Once you have discovered your breathing
side, the rhythm or timing of stroke is created.
 A continuous arm-and-hand movement helps you
➢ Sculling move in water. The main action is: a continuous
pulling and pushing on the water surface.
Thank You