BASIC

SWIMMING
Swimming can be used
Fun and
Recreation
for:

Relaxation
 Sports

Saving
Lives
(Rescue)
Almost for All Ages
Almost for all bodies of water

?
Almost Everyone
Objectives:

► * Become aware of the importance of

swimming activities such as water safety and
sports;
► * Develop physical fitness and skills, discipline
and self-confidence;
► * Over come the fear of water and;
► * Use swimming to save lives if needed.
What is Swimming?

► 1. Swimming is an activity of propelling

oneself through water using the limbs.
► 2. Swimming can be fun leisure activity and is
a really good low-impact way of staying in
shape.
► 3. Could potentially save your life and others.
A short history of Swimming

  Swimming is not only a sport but also a good physical exercise. It

started thousand and thousand years before from present time. In
this article we discuss about origin of swimming and try to give a
short history of swimming.

Swimming is an old movement that has occurred since each water

and other people were on the earth. Swimming is very easy to 
learn.

 In spite of the very fact that individuals are swimming for an
enormous range of years. The most timely accounts of swimming
is followed right back to 7000 years previous, where the stone age
depictions clearly inferred that swimming was polished around
The style of swimming common around then is obscure. The celebrity of
swimming clearly developed within the Middle Ages. According to swimming
history, in 1538, a German professional person of dialects, Nicolas Wynman
composed the first book on swimming “Colymbetes”.

   Focused swimming was initial bestowed within the middle 1800’s in United
Kingdom by the National Swimming Society. Around then, there have been
unreal indoor pools in London and also the National Swimming Society of
European nation utilized them for swimming rivalries.

  In 1875, Matthew Webb touched off open enthusiasm for swimming once he
was the principal individual to swim over the English Channel. It took him over
twenty one hours to complete this accomplishment. 
 Olympic swimming history :
    In Olympic swimming history at 1896, the Olympic Games were control in Ellas within the
town of Athens. Swimming was incorporated and there have been four swimming challenges
control. They were, 100 meters, 100 meters for sailors, the 500 meters and the 1200
meters sports competitions. 

    Hungary’s Alfred Hajos won the principal gold decoration within the historical backcloth of
swimming within the 100 meters free-form and also the 1200 meters race.
   Paul mathematician from Austria won the 500 meters occasion. A Greek gob named
Ioannis Malokinis won the 100 meters for mariners. 

   All challenged within the rough huge water of the Mediterranean. when four years at the
1900 Summer Games in Paris, all the swimming occasions that incorporated a snag course
were challenged within the Seine. 

   In the early long periods of recreational and targeted swimming, breaststroke was the
most stroke swum. In 1902, Australian Richard Cavill was the primary to swim with a here
and there kick and rotating over-arm recuperation.
This stroke, named the “Australian creep,” was the start of gift day free-form. Johnny
Weissmuller was the first man to interrupt the one-minute boundary within the one
hundred race in 1912. 

   [To describe the short history of swimming, I collect all the information from
internet]    

1908 Swimming Competition Event in

London
  Women swimming history :
   For an assortment of reasons, women had not been allowable to contend in
Olympic swimming before 1912. But the Olympic swimming history was
changed at 1912.
   Because, that year, ladies made their Olympic swimming introduction,
hustling within the 100 meter race and also (4 x 100) meters race Relay. 

   In 1926, Gertrude Ederle, at age 19, was the first girl to swim English Channel.
She beat the up to date men’s record by 2 hours, and verified her place in
swimming history because the principal girl during a noteworthy game to best a
men’s record. 

   The following year the Channel Swimming Association was established. The
association wouldn’t just founded standards for “crossing English channel,”
however have large impact over the development and advancement of wild 
water swimming as a game.
Modern time’s swimming history :
   In 1988, Yank David Berkoff and different backstroke swimmers exhibited
that they may go a lot faster by doing submerged butterfly kicks on their back
than by swimming superficially.
   Accordingly, Japanese swimmer David Suzuki and Berkoff, the Olympic gold
and silver medallists in the one hundred Backstroke, went over cardinal
meters submerged at the Summer Games that year.

   FINA forthwith revised the swimming standards to specific that backstrokes

should surface at or before the 10 meter mark. By a short history of
swimming, I can’t represent all the mater. But I shall try my best to gather
major information about swimming history.

Additionally at the 1988 Games in Korea, Kristin Otto of East Germany set the
current record in swimming history, for the foremost gold decorations won by
a woman during a solitary Olympic Games, with six gold. 
 Swimming on 20th century : 
   In 2004 archangel Phelps tied Mark Spitz’ record of seven Olympic gold awards during
a single Games, and within the future beat it in 2008, once he won eight gold.
   One among those awards came as a result of a tremendous swim by his colleague
mythical being Lezak, who got and eventually out-contacted a French swimmer within
the (4 x 100) meters  race Relay. 
 In the middle twenty first Century, swimming seems to be created a path for its
huge water roots. South Africa’s Midmar Mile race force in additional than 17,000
contestants in 2004.
   And setting an interest record for wild  water occasions. Achieved pool
swimmers started making ready for and contending in wild  water occasions. 

   In 2008, the International Olympic Committee recognized the rising prominence
of wild  water swimming and enclosed out of the blue a 10 km huge water long
distance race to the summary of occasions challenged at the Summer Games. 

  Last talk about history swimming :

    It’s a short history of swimming. Today, swimming is that the second most
distinguished exercise movement, with over 1,000,000 Americans falling back on
that consistently.
   Most secondary faculties and universities within the North American nation
direct a lot of swimming rivalries, that energize this game. Water parks,
swimming clubs, are likewise puts that energize this game.
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 100-104 year old age group.
Builds 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

And of course, It’s a Family

Affair
Swimming and other water activities
Are something the entire family can share.
Can my young child start
swimming?
However, children are not developmentally ready

S ! for a formal swimming lesson until after their

YE
fourth birthday.
By: American Academy of Pediatrics (AAP),

The Emphasize that parents should not feel secure

that their child is safe in water or safe from
drowning after participating in 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.”
Swimming with disabilities?

I
B !G Swimming is an activity for virtually anyone
who has the will and desire to do so.

YE S
What to use in swimming?
Bathing Caps
(If available)
Proper Swimwear

Goggles
(If needed)
Flotation devices and other stuff

Kickboard Noodle

IF
AVAILABL
E Hand Paddle
Pre-swim warm-up Movements
Do a simple stretching and exercise
Going into the water?

• Do not go immediately into the

water after exercise.

• Take a shower First.

• 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
the 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 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 boarder 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 a shallow water, bob so that

your head rhythmically goes in and
out of the water.

Exhale while your head is

submerged,
inhale while your head is emerged.
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 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.
Your body’s Floatation Features

Let’s start with a basic principle of BUOYANCY

physics: anything with a higher density
than water will sink in water

The human body is, by weight, roughly

2/3 of water.
This means your density is similar to that
water.

Thus, you shouldn’t have to do much, to

float on top of the water.
Types of Floating
1. Horizontal survival float (back float)
How to Back Float?
1.Prepare to float on your back

2.Adjust your head, chin lift.

3.Position arms correctly.

4.Arch back slightly, chest lift.

5.Knees bend, move your arms and

legs slowly.
2. Deadman’s Float

Lying on a prone position (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
10 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 float in a
relaxed, near vertical posture,
with the top of the head just
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’s a combination of
eggbeater kick and sculling.
Eggbeater kick Sculling stroke
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 stroke
1. Front flutter - freestyle

2. Back flutter - Backstroke

7. Coordination

Beginner swimmer 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 all the 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 the
beginners to learn. It is a simple flutter kick and a
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.
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

• Emphasize the down-kick

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.

• Cup the hands but keep the wrist

and hand relaxed during recovery.
The Breathing:

• Raise one arm to begin the stroke. As the

shoulder rises, turn the head to catch breath.

• Turn the head only enough to leave the water

to breathe. Do not lift your head because it will
slow you down.

• Take as many breaths as necessary and then

exhale through the nose and mouth when the
head returns to the water.

• Repeat the head turn to the other side in

coordination with the beginning of the opposite
arm stroke.
Backstroke
Similar to the freestyle in that you use an alternate
windmill arm stroke and flutter kick.

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.
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

• Emphasize the up-kick propulsion.

The Arm stroke:

• Move the arm s in an alternating

windmill pattern as they rotate and
to your face.

• Cup the hands, and the little finger

touch the water first

• Cup the hands, and the thumb

leaves the water first
The Breathing:

• Keep your head back and eyes toward

the ceiling.

• You can find your own breathing

pattern with the backstroke because
the breathing is less coordinated with
the arms and kick than other strokes
since your head should always be out
of the water.
Breaststroke
The breaststroke involves exquisite timing , and in fact,
you can be disqualified from the competition if you miss
even one stroke.

This is a difficult stroke and not one to choose you’re just

learning how to swim. The basics are that your arms pull,
you breathe, you kick, and you glide.
The leg kick:

• Bring the knees to chest

• Thrust the legs backward and straight.

• Snap the legs tighter to push the water

and propel you forward. (FROG KICK)
The Arm Stroke:

• Start with the arms overhead.

• Pull on the water, and bring arms

toward the chest.

• Keep the hands cupped

• Returns arms to starting position.

The Breathing:

* Breathe every time you stroke

with your arms.
Butterfly
Like the breaststroke, this is a difficult stroke NOT recommended
for beginners because it requires perfect timing and good deal of
strength.

During the stroke, the legs move together in a dolphin kick (or
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.
The Leg Kick:

• Bend the knees slightly, and keep

them together.

• Make a downward thrust by

straightening the knees and whipping
the feet downward.

• There should be two kicks every arm

stroke.
The Arm Stroke:

• Move the arms together, and pull through the

water with the hands cupped.

• Face the palm outward, and press down

outward.

• Swing the arms forward above the water in a

sweeping motion to complete the stroke.
The Breathing:

• Breathe at the end of the arm

stroke.