Republic of the Philippines

ILOILO STATE UNIVERSITY OF FISHERIES SCIENCE AND TECHNOLOGY

OFFICE OF INSTRUCTION
Tiwi, Barotac Nuevo, Iloilo | email: instruction@isufst.edu.ph
website: isufst.edu.ph| Contact No: (+63) 946-135-9757

PATHFIT 4
Swimming

SWIMMING HISTORY

Swimming has been recorded since prehistoric times; the earliest recording of swimming dates back to Stone
Age paintings from around 7,000 years ago. In 1578, Nikolaus Wynmann, a German professor of languages, wrote the
first swimming book.

Swimming was part of the first modern Olympic games in 1896 in Athens. In 1908, the World Swimming
Association, Fédération Internationale de Natation (FINA), was formed.

The history of swimming can be traced back to prehistoric times, with evidence including:

 Stone Age paintings

The earliest known record of swimming is from Stone Age paintings

that date back around 10,000 years.
 Rock paintings

Explorer László Almásy discovered rock paintings of people

swimming in a cave in Egypt, which he named "The Cave of Swimmers"

Swimming has been used for both recreation and necessity throughout history. In ancient Greece and Rome,
swimming was part of martial training and elementary education for boys. Pools were also often included in palaces,
but were usually reserved for the elite.

Here are some other milestones in the history of swimming:

 Competitive swimming

Competitive swimming became popular in Europe in the 1800s.

 First indoor pool. St George's Baths opened to the public in 1828.

 First Olympic swimming event. The first Olympic swimming event was held in 1896 at the Athens Games and
featured four men's events.

 Johnny Weissmuller. In 1922, Johnny Weissmuller became the first to swim 100 meters in under a minute.

 Front crawl. In 1844, two Native American participants at a swimming competition in London introduced the
front crawl to a Western audience.

1. Historical Development of Swimming

Swimming has been practiced for thousands of years, with evidence of its use dating back to prehistoric times:

 Ancient times: Swimming was used for recreation and training in ancient Egypt, Greece, and Rome. The
Egyptians swam in the Nile for pleasure, while the Greeks and Romans used it for training soldiers. The first
known heated swimming pool was built in the 1st century BC.

 Middle Ages: Swimming declined in popularity due to fears that it could spread disease.

 19th century: The first swimming organization was formed in London in 1837, and the first swimming
championship was held in Australia in 1846. The first indoor swimming pool, St George's Baths, opened in
London in 1837.

 1896: Swimming became an Olympic event for the first time at the Athens Games.

 Post-World War II: Improved training techniques, facilities, and technology led to faster swimming times.

 1970s and 1980s: The rise of superstar swimmers like Mark Spitz, Matt Biondi, Michael Gross, and Kristen
Otto motivated future swimmers.
  Today: Swimming is enjoyed by people of all ages and skill levels, and is a low-impact way to stay healthy and
active.

Reference: google-search Historical+Development+of+Swimming

2. Swimming and Aquatics

Aquatic sports in the Olympics and other international competitions include swimming, diving, synchronized
swimming, water polo, and open-water swimming. Water-related sports more broadly (including boat racing, water
skiing, swimming, etc.)

The word aquatic comes from the Latin word aqua, which means water. The adjective also describes something that
takes place in water. If you are on a swimming or diving team, you can say you are into aquatic sports, which may
occur at an aquatic center.

3. Values and Rules of Swimming

 Stay in designated areas- Always stay within the designated areas for swimming, whether you're in a pool,
ocean, or lake.

 Touch with both hands- When turning and finishing, touch the water with both hands at the same time,
without overlapping them.

 Avoid drains and suction hazards- Never play near drains or suction hazards, as they can trap people or
objects.

 Don't cut off other swimmers- Try to stay in your lane and avoid cutting off other swimmers.

 Listen to your body- Get out of the pool when you start to feel tired.

 Use sunscreen- Apply sunscreen before putting on your swimsuit and reapply every two hours or after exiting
the water for a long time.

 Be aware of weather- When swimming in natural bodies of water, be aware of changes in water and air
temperature, as well as thunder and lightning.

 Be considerate- Be considerate of others in the pool and explain swimming rules to children.

Swimming can have many benefits, including weight loss, improved strength and flexibility, and reduced stress.

4. Here are some basic swimming terms:

 Breaststroke. A face-down stroke that involves pulling, breathing, kicking, and gliding.

 Backstroke. The only stroke performed on the back, and is the third-fastest competitive stroke.

 Freestyle. The official name for the front crawl stroke is commonly used in competitive swimming.

 Butterfly. A stroke similar to breaststroke, but with the swimmer facing the water. The swimmer moves their
arms forward and above the water in unison, while performing dolphin kicks with their legs.

 Bilateral breathing. A breathing pattern is used while swimming freestyle, where the swimmer alternates
sides.

 Kick. A term usually refers to using only the legs, not the arms.

 Build. A specific technique or strategy used during a race, especially in longer events.

 Dolphin kick. A fast kick is used in the butterfly stroke, as well as at the start and turns of a race.

 Medley swimming. An event that incorporates all four swimming strokes: butterfly, backstroke, breaststroke,
and freestyle.

Stroke Abbreviations

 FR: Freestyle

 FLY or FL: Butterfly

 BK: Backstroke

 BR: Breaststroke
  IM: Individual Medley

 FRIM: Freestyle IM (replace the butterfly with freestyle)

 K: Kick

 P: Pull

 ST: Stroke (usually any stroke other than freestyle)

 CH: Choice (any stroke you want!)

5. Classification of Strokes. Here are some swimming strokes and their characteristics:
 Breaststroke- Considered the most difficult to master and the slowest competitive stroke. It's
characterized by a breaststroke kick and circular arm movements. It's popular for fitness swimming
because breathing is easier than with the front crawl.
 Backstroke- The only stroke done on the back, and the third-fastest competitive stroke. Swimmers
like this style because their breathing is not restricted.
 Freestyle- Also known as the front crawl, this is the fastest competitive stroke and is often
considered the easiest to learn. It involves alternating arm strokes and a continuous leg motion.
 Butterfly- An advanced stroke that's known for its power and grace. It involves swimming on your
chest with both arms moving together, and a leg kick that moves like a dolphin's tail.
 Sidestroke- One of the earliest strokes used; it was originally used with both arms submerged. Later,
the practice was modified to bring one arm above the water, then the other, and then each in turn.

Unit I:
A. Personal Water safety:
 Wear a life jacket—Wear an approved life jacket or personal flotation device (PFD) that fits your size
and weight. PFDs are essential for children, non-strong swimmers, and those who are boating or
engaging in other water activities.
 Never swim alone- Always swim with a buddy or when a lifeguard is on duty. Lifeguards can watch
the water and advise swimmers on safety concerns.
 Supervise children- Always supervise children in or near water, even if they are confident
swimmers.
 Avoid alcohol- Avoid alcohol before and during water activities. Alcohol can impair judgment and
the ability to make quick decisions.
 Don't dive in shallow water- Diving headfirst into shallow water can cause severe injuries.
 Use pool fences and barriers- A fence with a self-closing and latching gate can prevent children from
wandering into the pool when adult supervision is not available.
B. Pool regulations
Pool regulations are intended to keep people safe and prevent drowning.
Safety equipment: Pools should have sufficient, properly designed surface skimmers and return water
intakes that won't pull swimmers in. Return intakes must have secure grilles. A clearly visible and
accessible emergency stop system is also essential.
 Pool bottom: The bottom of the pool should always be visible. If it is not, the pool should be
evacuated immediately.
 Pool surfaces: The floors and walls of the pool should not be slippery or abrasive.
 Pool fencing: Residential pools that can hold at least 40 cm of water need a physical barrier to keep
unsupervised children out. This includes temporary and portable pools.
  Pool maintenance: The pool should not get dirty or have unbalanced chemicals.
Some pool safety tips for swimmers include:
 Walk, don't run, around the pool
 Listen to instructions and follow pool rules
 Don't dive into shallow water
 Don't play near drains or covers
 Never swim alone
 Keep a safe distance from the swimmer in front of you
 Don't leave children unattended around water
C. Some common swimming equipment includes:
 Swim cap: Keeps hair out of your face, which can help you focus on your technique.
 Swimming goggles: Protects your eyes from water and sunlight, and improves underwater visibility.
 Fins: Short fins can help you develop leg strength and improve ankle flexibility.
 Ear plugs: Can help reduce the impact of loud noises in crowded pools.
 Kickboard: Can help beginners learn to stay afloat and calm.
 Nose clip: Can help prevent you from accidentally inhaling through your nose while swimming.
 Pull buoys: Can help you train around injuries.
 Swim paddles: Can help you improve your swim technique.
 Snorkels: Can help you train around injuries.
D. Several dangers associated with swimming, including:
 Drowning- A deadly hazard that can happen to anyone, regardless of their experience level or age.
 Chlorine- While the amount of chlorine in most pools is safe, too much chlorine or swallowing it can
cause respiratory and digestive problems. Chlorine can also dry out the skin and worsen asthma
symptoms.
 Rip currents- Powerful currents that flow away from the shore and can quickly pull swimmers out to
sea.
 Dangerous drains- The strong suction of a pool's main drain can cause entrapment injuries.
 Electrical shock- Swimming pools have electrical components like lights, pumps, and heaters that can
cause shock if not installed and maintained properly.
 Infection- Swimming pools can contain pathogens that can cause illnesses and outbreaks.
 Pool toxicity- The chemicals used to shock pools to eliminate harmful germs can be toxic if inhaled or
ingested.
 Slips and falls- The area around a pool can become slippery from water splashes, which can lead to
serious injuries.
Some other hazards to consider when swimming include:
 Fast-moving currents, waves, and rapids
 Dams, underwater obstacles, or rocks and debris
 Drop-offs that can unexpectedly change water depth
 Other people's activities in the same waters, such as boating
E. Factors/conditions to consider a safe place to swim.
When choosing a safe place to swim, you should consider factors such as:
 Water quality- The water should be free of pollutants and safe for swimming.
 Weather conditions - Check the weather for the day and look for local updates about water
conditions.
 Designated areas- Look for designated swimming areas with lifeguards, which are often monitored
and free from underwater hazards.
 Supervision- Always supervise children, even if there are lifeguards, and keep them within arm's
reach.
 Life jackets- Children should always wear life jackets when in, on, or near natural bodies of water.
 Alcohol- Avoid drinking alcohol or consuming other substances that inhibit concentration.
Other things to consider include: Never swim alone, avoid swimming at night, and ask lifeguards or
lifesavers for advice about beach conditions.

Reference: https://www.google.com/search

Unit II: Search and Rescue

Search and rescue (SAR) involves searching for and providing aid to people who are in distress or imminent danger.

A. Major causes of drowning

1. Lack of swimming ability. Lack of swimming skills is the leading cause of drowning. Many adults and children
enter the water without adequate training, increasing their risk. Formal swim lessons and water safety
instruction, ideally with a lifeguard present, significantly reduce this risk.

2. No barriers around the pool. The fence should have a locking mechanism and be tall enough to prevent
wandering children from entering the pool area.

3. Lack of supervision. Drowning is a risk in any body of water. Never leave children unsupervised near water,
from bathtubs to buckets. Always have a lifeguard or responsible adult present. Never swim alone, and follow
the 10/20 rule: scan your surroundings every 10 seconds and ensure you can reach safety within 20 seconds.

4. Failure to wear life jackets. Every boat should carry enough properly fitting life jackets for all passengers,
readily accessible and in good condition. Wearing life jackets at all times is strongly recommended.

5. Alcohol use. Alcohol impairs balance, coordination, judgment, and motor skills, significantly reducing
swimming ability and safe judgment. Avoid alcohol before and during water activities, and never drink while
supervising children.

B. Rescue techniques

 Reach: Use a long stick, pole, or paddle to reach someone conscious and close to shore.
 Throw: Throw a rope or buoyant aid to someone who is in difficulty.
 Row: Use a boat to row out to someone and safely get them out of the water.
 Wade: Test the water's depth with a long stick before wading in and then use the stick to reach out.
 Talk: Try to establish voice contact with the person in the water.

C. Circumstances of rescue

 Bad luck: Events that were not foreseeable

 Duty: A person is legally or ethically obligated to take a risk
 Voluntary assumption of risk: A person takes a reasonable risk in pursuit of a reward
 Ignorance of risk: A person is unaware of a risk that a well-informed person would know
  Denial of risk: A person denies an obvious risk
 Intentional exposure to risk: A person intentionally exposes themselves to an obvious risk

When performing a rescue, it's important to consider the following:

 The situation: Gather as much information as possible about the situation, including water depth,
temperature, wind, waves, currents, visibility, and time of day.
 The person in need: Consider the person's swimming ability, whether they are conscious or
unconscious, and how far away they are from safety.
 The rescuer: Consider the rescuer's ability, knowledge, skills, fitness, and judgment.
 Safety: Consider how to minimize danger to the rescuer.
 The "4 A's": Awareness, assessment, action, and aftercare.

D. Swimmer in need of rescue

 Distressed swimmers: Distressed swimmers may struggle due to fatigue, illness, injury, or
disorientation, and may or may not be seeking help. Lifeguards usually assist these swimmers by
guiding them to safety.
 Active drowning swimmers: Swimmers exhibiting the instinctive drowning response may struggle to
stay afloat, taking in water, with lateral arm movements, a vertical body position, and no kicking for
support.
 Passive drowning swimmers: These swimmers are inactive in the water, either submerged or
otherwise.

E. Accident preventions
 Learn swimming: Take formal swimming lessons to reduce the risk of drowning.

 Wear a life jacket: Wear a life jacket that fits your weight and size, and is appropriate for the water
activity.
 Swim with a buddy: Never swim alone, and always swim with a lifeguard or water watcher.
 Supervise children: Keep a close eye on children in or near water.
 Avoid alcohol: Don't swim while under the influence of alcohol.
 Learn CPR: Know how to perform CPR.
 Be aware of natural waters: Know the risks of natural waters.
 Use barriers: Build fences around pools to fully enclose them.
 Prepare for emergencies: Have an emergency plan in place.
 Be vigilant: Be aware of your surroundings and know where everyone is.
 Wear water shoes: Wear water shoes when in the ocean.
 Apply sunscreen: Apply sunscreen to protect your skin.

Unit III:
Other Water Recreational Activities
Water Sports:

Canoeing
is the activity of paddling a canoe for leisure, navigation,
or exploration. In the United States, it specifically refers to using one
or more single-bladed paddles to propel the canoe.
Kayaking
involves using a kayak to move across water, distinguished from
canoeing by the use of a double-bladed paddle. Kayakers sit in a
seat with their legs extended in front, either on an elevated bench or kneeling in
a "high kneel" posture. Kayaks can be "sit-in" with a closed cockpit, offering
protection from water and elements, or "sit-on-top," which are increasingly
popular for activities like fishing and surfing.

Dragon boating
Is a long, narrow human-powered vessel used in the team paddling sport of
dragon boat racing, which originated in China. For racing events, the boats
typically do not have full decorative dragon heads and tails or a large drum,
which are reserved for ceremonial purposes. Instead, lighter dragon heads,
tails, and a drum are used during races, while these decorations are not
utilized in practice.

Rafting
or whitewater rafting, which involves using a raft to navigate rivers
or other bodies of water, typically on whitewater or rough
water to create a thrilling experience for passengers. This leisure
activity has gained popularity since the mid-1970s.

Paddle surfing and stand-up paddleboarding

Stand-up paddleboards (SUPs) are steered with a single-

bladed paddle. Originating in Hawaii to help navigate the
waves, the sport has grown to include flat water lakes, easy
rivers, and spring runs. Traditional paddleboarding is done
kneeling on a board and paddling with the hands.

Surfing starts when the surfer paddles from the shore to catch
a wave. It involves riding waves on a surfboard, providing an
adrenaline rush and a deep connection with the ocean.
 Wakeboarding

Being towed behind a boat while riding a board with

bindings, performing tricks and jumps.

Waterskiing: Similar to wakeboarding, skis are used instead

of a board.

Windsurfing: Combining sailing and surfing, using a sail to propel a

board across the water.

Kitesurfing is the sport of sailing standing up on a

surfboard while being pulled along by a large kite.

Scuba diving is an underwater diving activity where divers use

breathing equipment that operates independently of a surface gas
supply, allowing for varied but limited endurance. The term "scuba"
stands for "Self-Contained Underwater Breathing Apparatus."

Snorkeling involves swimming face down in the water while breathing

through a shaped tube called a snorkel, typically using swimming goggles
or a diving mask and swim fins. In cooler waters, a wetsuit may also be
worn. The snorkel can be a standalone item or integrated with the mask.
 Water polo is a competitive team sport played in water between two
teams of seven players each. The game is divided into four quarters,
with teams aiming to score goals by throwing a ball into the
opposing team's net. Each team consists of six field players and one
goalkeeper, with players taking on both offensive and defensive
roles. The match is typically played in an all-deep pool where
players cannot touch the bottom. The team with the most goals at the
end of the game wins.

Diving is the sport of jumping or falling into water from

a platform or springboard, usually while performing acrobatics.
Diving is an internationally recognized sport that is part of
the Olympic Games

Tubing on water comes in two main forms: towed tubing and free-
floating (river tubing). Tubing was reportedly invented by Jan and
Harriet Wright on the Black River in Missouri in the mid-20th century,
although examples of the practice date back to 1916, when the rise of
automobiles made rubber inner tubes widely accessible.

Free-floating tuber
Riding an inflatable tube behind a boat.

Other Water Activities:

 Boating: Cruising on a boat, motorboat, or sailboat.
 Fishing: Casting a line and hoping to catch fish.
 Beachcombing: Walking along the beach, collecting shells, and enjoying the ocean breeze.
 Water Parks: Visiting water parks with slides, pools
Remember: Always prioritize safety when participating in water activities. Wear appropriate safety gear, be aware of
your surroundings, and never swim alone.

Reference: https://en.wikipedia.org/wiki

Unit IV. Adjustment to Water

a. Bobbing- A breathing technique in swimming where you inhale when you're out of the water and exhale
as you go under the water

b. Breath Holding- a training technique where a swimmer intentionally holds their breath for as long as possible,
either while swimming underwater or motionless. It's also known as hypoxic swimming.

c. Aquatic Games- sports activities conducted on waterbodies

Fundamental Skills

a. Types of Floats: the ability to stay on top of the water without sinking.

a.1 Supine- a swimming technique where you lie on your back with your face up and your body flat
on the water's surface.

a.2 Prone- a swimming technique where you lie face down in the water at your body's natural
center of buoyancy. It's an important survival technique that teaches you how to relax in water and
keep your face underwater

a.3 Tuck float- a swimming technique where you float by hugging your knees and tucking your chin
to your chest, forming a ball shape. It's also known as a mushroom float.

b. Gliding: a swimming technique that involves moving through water without using your arms, legs, torso,
or head
b.1 Prone- a swimming technique that involves moving through water while lying face down
b.2 Supine- a technique where you travel through water without moving your arms, legs, torso, or head

C. Body Position and Balance

 Head position: Keep your head in a natural position, looking down and slightly forward. Your head
should feel like it's half in and half out of the water.

 Head, hips, and heels: Keep your head, hips, and heels in a horizontal line and close to the surface.

 Posture: Swim tall with an open chest, long neck, and shoulder blades pulled together.

 Legs: Keep your legs straight and extended, with a little tension and structure.

 Kick: Maintain a steady, narrow kick to keep your feet close to the surface.

 Weight distribution: Put more weight in front of your chest by keeping one or both arms in front of
you.

 Core stability: Core exercises can help improve your overall body position in the water.
D. Sculling and Treading
Sculling- A technique that uses arm and hand movements to create lift and move through
water. Sculling is a fundamental skill for water survival and can help swimmers improve their stroke power
and catch position

Treading- A technique that uses a combination of sculling and kicking to keep a swimmer upright
and stationary in deep water

Unit V. Basic Life Support

1. General objectives and policies—Basic Life Support (BLS) aims to supply the brain and heart with oxygen,
preserving tissue until advanced medical intervention restores circulation. This noninvasive emergency care
treats conditions such as respiratory and cardiac arrest and airway obstructions.

2. Definition of Basic Life Support- a set of emergency procedures that help sustain life in people
experiencing cardiac arrest, respiratory distress, or other life-threatening conditions.

3. Five Emergency Action Principles

 Assess risks- Identify potential threats and risks, and take measures to reduce or eliminate
the possibility of an emergency.
 Preparedness- Develop a comprehensive emergency response plan, and regularly practice it
through drills and rehearsals.
 Open the airway—To open someone's airway, place them on their back, tilt their heads
back, and lift their chin to prevent their tongue from blocking their airway.
 Alerting staff - In addition to contacting the authorities, communicate the emergency to all
staff and visitors.
 Communication—Normal communication channels may not work in an emergency, so it's
important to have a well-organized emergency response plan.

4. CPR Steps
1. CHECK the scene for safety, form an initial impression, and use personal protective equipment (PPE)
2. If the person appears unresponsive, CHECK for responsiveness, breathing, life-threatening bleeding or
other life-threatening conditions using shout-tap-shout
3. If the person does not respond and is not breathing or only gasping, call someone to do so
4. Kneel beside the person. Place the person on their back on a firm, flat surface
5. The American Red Cross CPR guidelines recommend 100 to 120 chest compressions per minute, 30 at a
time. Remember these five points:
 Hand position: Two hands centered on the chest
 Body position: Shoulders directly over hands; elbows locked
 Compression depth: At least 2 inches
 Rate of compressions: 100 to 120 per minute
 Allow the chest to return to normal position after each compression
6. Give 2 breaths
 Open the airway to a past-neutral position using the head-tilt/chin-lift technique
 Pinch the nose shut, take a normal breath, and make a complete seal over the person’s mouth with
your mouth.
 Ensure each breath lasts about 1 second and makes the chest rise; allow air to exit before giving the
next breath
Note: If the 1st breath does not cause the chest to rise, re-tilt the head and ensure a proper seal before
giving the 2nd breath If the 2nd breath does not make the chest rise, an object may be blocking the airway

7. Continue giving sets of 30 chest compressions and 2 breaths. Use an AED as soon as one is available!
Minimize interruptions to chest compressions to less than 10 seconds.

Rescue breathing

a technique used to help someone drowning is blowing air into their mouth to
keep them oxygenated. It's part of a combination of techniques known as
drowning CPR, which also includes chest compressions. When performed
immediately, these techniques can reduce the risk of death from drowning or
asphyxiation.

Unit VI: Intermediate Swimming

1. Freestyle - The freestyle swimming stroke has four phases: the catch, the pull, the push, and the
recovery. Here are some tips for performing each phase:

 Hand entry- Enter the water with your fingertips first, about 18 inches in front of your shoulder, at a
45-degree angle.

 Pull- Follow your hand entry with a long reach through your shoulder, then bend your elbow and
point your fingertips down. Keep your elbows above your hands for most of the pull.

 Kick- Perform a flutter kick, which is when you move your legs up and down one at a time,
alternating between your right and left leg. The kick should originate from your hips and get smaller
as it moves down your legs. Aim for a six-beat kick, which is three kicks on the left and three kicks on
the right for every two arm strokes.

 Breathing- Keep one eye in the water and one eye out to maintain good alignment.

 Body position- Keep your head down and only turn to take a breath. Maintain a neutral head
position to keep your body in line

https://www.youtube.com/watch?v=NFHanLS9g5k&t=0
(video of freestyle)
A. Arm movement is a key part of the freestyle swimming stroke, providing most of the forward
motion. The arm movement has four main phases:
 Entry
Reach your arm forward and enter the water at shoulder width in front of your head. Your hand should
enter with your thumb down and fingertips first.
 Catch
Your hand and arm should reach a position where your fingertips to elbow is perpendicular to the water's
surface.
 Pull
Pull your "paddle blade" back through the water with your elbow high. Engage your core and lats to
generate power.
 Recovery
Your arm exits the water by your hips and returns to the front.
B. Breathing Technique
A common breathing technique for freestyle swimming is bilateral breathing, which involves breathing on
both sides of the body while swimming. Here are some tips for bilateral breathing:

 Breathe every few strokes: A common pattern is to breathe every three or five strokes.

 Keep a streamlined position: Maintain a streamlined position on the water's surface while breathing.

 Don't lift your head: Avoid lifting your head up or breathing on your side right before a flip turn.

 Develop a balanced stroke: Bilateral breathing helps you develop a balanced stroke and maintain a
steady rhythm.

 Give yourself time to exhale: Bilateral breathing gives you more time to exhale before your next breath

C. Front Glide with Flutter Kick

 Kick from your hips: Avoid kicking from your knees.

 Keep your ankles relaxed: Your ankles should work like propellers to create propulsion.

 Point your toes: Point your toes when you kick and turn your feet in slightly.

 Break the water with your heels: Your heels should break the water with each kick.

 Keep a rhythm: Try to keep an even rhythm, with your kicks twice as fast as your arm strokes.

 Use your glutes: Your glutes provide power and stability throughout the kicking motion.

2. Backstroke. a swimming stroke where a swimmer lies on their back and alternates raising their arms over
their head while kicking their legs up and down. It is one of the four main swimming strokes used in
competitive events, and is the only one performed on the back.

Here are some tips for swimming backstroke:

 Breathing- Inhale as one arm passes your ear and exhale as the other arm passes. Avoid holding your
breath.

 Kicking- Use a flutter kick, with a small range of motion but a high rate. Most swimmers kick three
times for every stroke.
 A. Arm movement

Alternate which arm takes a stroke, with straight arms when recovering over the water and bent arms when
pulling under the water. Rotate your body from side to side to help with arm movement.

B. Breathing Technique- breathe in when one hand exits the water and breathe out when the opposite hand
exits. This is known as one breath per arm cycle.

Here are some tips for breathing in backstroke:

 Keep your face out of the water

 Breathe steadily

 Keep your body still

 Don't over rotate your head

 Inhale through your mouth when your arms pull back

 Exhale through your nose when your arms move forward

Breathing in backstroke is easier than in other strokes because your mouth and nose are usually above
water. A consistent breathing pattern can help you relax and swim longer.

C. Back Glide with Flutter Kick- a swimming technique that involves maintaining a horizontal position while
kicking quickly and compactly with your legs:

 Body position: Maintain a horizontal position, as if you were lying on the water's surface. This
reduces drag and allows for a more streamlined movement.

 Flutter kick: Start the kick with your hips, and move your legs up and down in a quick, compact
motion. Keep your knees slightly bent, and your toes pointed. Only your toes should break the surface
of the water.

 Range of motion: Keep your kicks small, with a range of motion of 3 to 5 inches.

 Coordination: Maintain a long, elegant stride, and precisely time your hip kicks.

https://www.youtube.com/watch?v=JghqyliWwb4&list=PPSV&t=74s
(backstroke Video)

UNIT VII. ADVANCE SWIMMING

1. Breaststroke- a swimming style in which the swimmer is on their chest and the torso does not
rotate. It is the most popular recreational style due to the swimmer's head being out of the water a large
portion of the time, and that it can be swum comfortably at slow speeds.
A. Three parts of arm movement in breaststroke:
Outsweep
1. Start with your arms extended in front of you, palms down, and thumbs almost touching
2. Turn your palms out and separate your hands slightly past shoulder width
3. Push your hands out and down simultaneously
Insweep
1. Point your hands down
2. Push the water backwards
3. Pull your hands in a circular motion outward and downwards
Arm recovery in breaststroke is the movement of the arms back to their starting position after the power
phase.
Steps
1. Squeeze elbows together: After the power phase, squeeze the elbows together so the palms face each
other.
2. Reach overhead: Reach the arms overhead with the wrists pronated so the palms face down.
3. Extend arms: Move the arms quickly forward in a straight line until they are fully extended.
4. Rotate forearms and palms: Rotate the forearms and palms outwards until they face downwards.
5. Hold stretched position: Keep the arms in the stretched position until the next arm stroke.

B. Breathing technique for breaststroke swimming involves timing your breath with your stroke. You
should try to breathe in as your arms sweep inward, and breathe out as your arms fully extend in front of
you.
Steps
1. Pull your arms back: Start to pull your arms apart while your head is still underwater.
2. Lift your shoulders: Let your shoulders rise naturally so your chin is just above the water.
3. Inhale: Inhale through your mouth.
4. Sweep your arms inward: The upward momentum from your arms will push your upper chest out of
the water.
5. Exhale: Exhale as your arms fully extend in front of you.
C. The Frog Kick is a kick used in the breaststroke swimming stroke that mimics the motion of a frog's hind
legs.
How to do a frog kick
1. Start face-down in the water with your arms stretched out in front of you and your legs extended
behind you.
2. Bend your knees and pull your heels up toward your bottom.
3. Turn your feet out.
4. Kick your legs back and out in a wide arc.
5. Snap your legs together quickly to push yourself forward.

https://www.youtube.com/watch?v=ppuDgfdk9y8 ( Breaststroke Video)

2. The elementary backstroke is a basic swimming technique that is easy to learn and, therefore, useful for
improving your water confidence as a beginner.
As its name indicates, it is swum on the back and uses a simple arm stroke in conjunction with a breaststroke
kick for propulsion.

Why it is called Elementary Backstroke?

It is a modified version of the backstroke—swimmers lay on their backs to perform it. Since the head stays
above water the entire time, it puts many new swimmers at ease. To move through the water, swimmers move
their arms synchronously while kicking their legs

2.a Arm Stroke - The arm stroke has two main parts:
the power phase and the recovery phase. -

2.b The elementary backstroke breathing technique involves breathing in through the mouth as one
arm pulls back, and exhaling through the nose as the other arm moves forward.
Steps
1. Keep your face out of the water.
2. Inhale through your mouth as one arm pulls back.
3. Exhale through your nose as the other arm moves forward.
4. Repeat this pattern, breathing steadily.
5. Try to keep your body still and avoid over-rotating your head.
The elementary backstroke offers several benefits, particularly for beginners, including easy breathing
due to the face remaining above water, a full-body workout engaging various muscle groups, simple
movements that are easier to learn and remember, improved water confidence, and a good foundation for
learning more advanced swimming strokes; making it a great choice for those starting in swimming lessons.

Key benefits of the elementary backstroke:

 Easy breathing: Since you're facing upwards while swimming, breathing is very straightforward and
accessible for new swimmers.
 Full-body workout: This stroke engages multiple muscle groups in the arms, legs, core, and back,
providing a comprehensive exercise.
 Simple mechanics: The movements are symmetrical and coordinated, making it easier to learn and
remember the technique compared to other strokes.
 Builds confidence: The ability to easily breathe and control your body position while on your back
can boost confidence in the water, especially for beginners.
 Good foundation: Learning the elementary backstroke provides a strong base for progressing to
more complex backstroke variations later on.
 Water safety: Being able to comfortably swim on your back can be a valuable water safety skill in
emergencies.

https://www.youtube.com/watch?v=s_qXaO8ubYc (Elementary Backstroke Video)