SWIMMING

• Swimming - is a movement through

water using one’s limbs and usually
without artificial apparatus. Swimming is
an activity that can be both useful and
recreational.
-An activity of propelling oneself
through water using the limbs.
-Swimming can be a fun leisure activity
and is a really good low-impact way of
staying in shape.

-Could potentially save your life and

others.
 HISTORY OF SWIMMING
- Swimming has been known since prehistoric times; the earliest records of swimming date back to
stone age paintings from around 7,000 years ago. Written references date from 2000 BC. Some
of the earliest references include the gilgamesh, the iliad, the odyssey, the bible (ezekiel 47:5,
acts 27:42, isaiah 25:11), beowulf, and other sagas.
- In 1873 john arthur trudgen introduced the trudgen to western swimming competitions, after
copying the front crawl used by native americans.
- Swimming was part of the first modern olympic games (1896 in athens).
- ). In 1902 richard cavill introduced the front crawl to the western world. In 1908, the world
swimming association, fédération internationale de natation (FINA), was formed.
- Butterfly was developed in the 1930s and was at first a variant of breaststroke until it was
accepted as a separate style in 1952.
 THE BENEFITS OF SWIMMING
 Low impact
 There’s no ground impact 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.
 Build cardio- respiratory fitness
 Heart strength
 Builds muscle mass- an eight-week swimming
program, there was a 23.8% increase in the triceps
muscle.
 Burns calories
 Family affair- swimming and other water activities
are something the entire family can share.
 WHAT TO USE IN SWIMMING?
• Proper Swimwear
• Goggles
• Bathing Caps
• Flotation Devices And Other Stuff
• Kickboards
• Noodle
• Hand Paddles
 THE 7 BASIC SKILLS IN SWIMMING
1. Blowing bubbles- improve breathing technique
• 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 underwater.
• 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.
• Drill #6: still in shallow water, bob so that your head rhythmically
goes in and out of the water. Exhale while your head is submerged
and inhale while your head is emerged.
• This teaches you rhythmic breathing which you will need when
learning the swimming strokes.
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.
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)

• Prepare To Float On Your Back.
• Adjust Your Head. Lift Chin.
• Position Arms Correctly.
• Arch Back Slightly. Lift Chest
• Knees Bend. Move Your Arms And Legs
Slowly.
2. Deadmans 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-its 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 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
• Doggy paddle
• combining basic kicking with paddling
arms. (Most often with head out of the water).
5. 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.
• Front flutter- freestyle
• Back flutter - backstroke
6. 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.
 FOUR COMPETITIVE SWIMMING STROKES
1. 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.
2. Backstroke - similar to the freestyle in
that you use an alternate windmill arm
stroke and flutter kick.
• Two keys a 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.
3. Breastroke - the breastroke 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.
4. Butterfly - like the breaststroke, this is a
difficult stroke and NOT recommended
fo9r 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 undulates like
an earthworm as the body moves
forward through the water.
7. Dives - to jump into water with your arms and
head going in first.
• Six types of dives are used to springboard and
platform diving. Four of these involve
somersaulting either toward or away from the
diving board or platform.
• Forward
• Backward
• Reverse
• Inward
• Twisting
• Armstand
•  
 FRONT DIVE FOR BEGINNERS
 

1. If you don’t feel comfortable jumping into your dive, start by standing on the
edge of the board.
2. Place your arms above your head, interlocking your thumbs. Pressing your
ears.
3. Bend at the waist as though you wanted to reach down ad touch your toes.
4. Stand up on your tiptoes and allow your body to tip forward into the water.
5. Dive into the water fingers first, with the rest of your body following.
 SWIMMING: AN INDIVIDUAL SPORT

• Swimming is mostly an individual sport, there is no team involved

in it as there is in football.
• Swimmers compete as individuals in competitions, and their fate
relies on their own hands, not the coach, not the “team” mates
but their own.
 ADVANTAGES OF SWIMMING

 The organization inure.

 The functioning of the heart and circulatory affected positively.
 It increases the functional capacity of respiratory muscles..
 Combat weaknesses and faults in posture.
 Simultaneously exercise all muscles of the body heavily.
 RISKS OF SWIMMING

• Panic where the inexperienced swimmer or non swimmer becomes mentally

overwhelmed by the circumstances of their immersion.
• Exhaustion, where the person is unable to sustain effort to swim or tread water.
• Hypothermia, where the person loses critical core temperature, leading to
unconsciousness or heart failure.
• Less common are salt water aspiration syndrome where inhaled salt water creates foam
in the lungs that restricts breathing, and hyperventilation.
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