Introduction

Swimming is one of the oldest and most complete physical activities practised by humankind.
Since ancient times, humans have demonstrated both the need and the ability to move through
water, whether to cross rivers, hunt, protect themselves, or simply travel. Over the centuries,
what was once a survival skill has evolved into a highly valued sport, capable of providing
physical, mental, and social benefits for people of all ages.

This paper aims to present a comprehensive overview of swimming, covering everything from
its historical origins to its various forms of practice in contemporary times. Throughout the
content, it will be possible to understand how swimming has evolved both culturally and
technically, becoming one of the most respected disciplines in sports competitions, such as the
Olympic Games. It is also widely recommended by health professionals due to its numerous
benefits to health and well-being.

Swimming stands out as a low-impact exercise that engages multiple muscle groups
simultaneously, improves cardiovascular conditioning, strengthens breathing, and promotes
mental relaxation. It is an inclusive activity, suitable for children in developmental stages as well
as for the elderly, pregnant women, and individuals undergoing physical rehabilitation.
Moreover, it is one of the few sports that teaches essential survival skills, such as body control
in aquatic environments and drowning prevention.

Throughout this paper, the main swimming styles, their techniques, rules, and applications will
be presented, as well as the importance of teaching swimming in both educational and social
contexts. The role of swimming in fostering healthy habits and its contribution to the quality of
life of its practitioners will also be discussed.

Swimming: Concept and Origin

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Swimming is a highly important physical and sporting activity, both for physical development
and for the overall health and well-being of the individual. In addition to being a fundamental
survival skill, it is also a complete discipline that engages various muscle groups and contributes
to improved cardiorespiratory capacity, endurance, and motor coordination. Swimming can be
practised from childhood through to old age, adapting to different life stages, which makes it
inclusive and accessible to almost everyone.

The origins of swimming date back to ancient times. Historical records show that civilisations
such as the Egyptians, Assyrians, Greeks, and Romans already practised swimming, mainly for
utilitarian and military purposes. Cave paintings depicting swimming figures have been found in
the Egyptian region and are believed to date back to around 7000 BC, showing that humans
have used swimming movements for thousands of years. In Ancient Greece, for instance,
swimming was considered an essential part of young people's education.

However, the development of swimming as a competitive sport began to take shape in the 19th
century in Europe, particularly in the United Kingdom. The first recorded modern swimming
competition took place in 1837, organised by the National Swimming Society in London. At that
time, the breaststroke was the dominant style until faster strokes like the crawl (freestyle)
emerged and were refined and popularised by Australian and American swimmers. Over time,
national and international federations were created to regulate the sport and organise
championships.

Swimming was included in the Olympic Games from the very first modern edition in 1896, held
in Athens. Initially, events were only open to men and took place in open water (sea). Women's
participation was only permitted from the 1912 Stockholm Games onwards. Since then,
swimming has become one of the core Olympic sports, receiving great attention, broad media
coverage, and a high level of global competition. Competitive Level. Today, the sport features a
wide range of events covering the four main strokes freestyle, backstroke, breaststroke, and
butterflyas well as relays and mixed events.

With the professionalisation of the discipline, swimming has gained prominence in world
championships, regional tournaments, and also in school, university, and Paralympic

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competitions. The growth of swimming is also evident in rehabilitation, inclusion, and public
health programmes, due to its effectiveness in safely improving physical condition even for
people with physical limitations.

Thus, swimming, beyond its rich history and contributions to health and education, has
established itself as a sport of great global relevance, with a trajectory marked by technical
evolution, inclusivity, and recognition on both Olympic and social stages.

Swimming Strokes

Competitive swimming consists of four main strokes: freestyle (crawl), backstroke,

breaststroke, and butterfly. Each of these strokes has its own technical characteristics, specific
competition rules, and requires different combinations of strength, coordination, endurance,
and skill.

1. Freestyle (Crawl Stroke)

Although technically “freestyle” means any stroke, the crawl has become the most commonly
used in freestyle races due to its superior speed and efficiency. In this style, the swimmer
performs alternating arm movements, with the hands entering the water in front of the head
and pulling back in a lever-like motion, while the legs perform continuous flutter kicks to assist
with propulsion and balance.

Breathing is done laterally, usually every two or three strokes, with the swimmer slightly
rotating the body out of the water. The body remains in a horizontal position, with the head
aligned with the torso. This stroke is the most commonly used in open-water crossings and
long-distance competitions, such as the 400m, 800m, and 1500m events.

2. Backstroke

Backstroke is the only swimming style performed with the body facing upwards (supine
position), meaning the swimmer swims on their back. The arm movements are alternating,
similar to freestyle, but executed backwards. The legs perform continuous flutter kicks to aid
propulsion. Breathing is relatively unrestricted since the face remains above the water most of

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the time. However, visual orientation is limited, and swimmers must count their strokes to
know when to turn or finish. This stroke requires good buoyancy and control of the body's axis
to maintain a straight line and ensure efficient swimming.

3. Breaststroke

Breaststroke is one of the oldest styles in competitive swimming. It is characterised by

simultaneous movements of the arms and legs. The arms move symmetrically in a semicircular
motion forward and outward, while the legs perform a movement similar to a "whip kick" or
frog kick, also simultaneously. It is the slowest of the four strokes but requires great
coordination and technique. Breathing occurs during the arm recovery phase, when the
swimmer lifts the head above the water. Breaststroke technique is highly precise, and any
asymmetry can lead to disqualification in official races.

4. Butterfly Stroke

The butterfly is known for its elegance and technical difficulty. It is the second fastest stroke
(after freestyle) and the most demanding in terms of strength and coordination. The arms move
simultaneously in a large arc, exiting the water after the push and returning in front of the head
to start the motion again. The legs perform a dolphin kick, where both legs move together, up
and down, to propel the swimmer forward. The body performs a wave-like motion, requiring
excellent rhythm and synchronisation between the arms, legs, and breathing. Typically,
breathing occurs every one or two strokes, with the swimmer lifting the upper body out of the
water.

5.Medley Stroke (Individual Medley)

The medley is a combination of the four main strokes within a single race. In the individual
medley, the swimmer must swim, in order: butterfly, backstroke, breaststroke, and freestyle. In
medley relay races, however, the order changes to: backstroke, breaststroke, butterfly, and
freestyle, due to the nature of the backstroke start, which must begin from inside the water.

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Each stroke has its own physical and technical demands. Practising all four styles allows for full-
body development and increases the swimmer’s versatility in competitions. Whether for
competitive, educational, or therapeutic purposes, mastering all strokes enriches the swimming
experience and enhances its overall benefits.

Basic Swimming Rules

Competitive swimming is governed by a set of international rules established by FINA

(Fédération Internationale de Natation), the international body responsible for regulating
aquatic sports. These rules aim to ensure fairness, safety, and consistency in competitions
worldwide. The regulations cover everything from swimmer conduct to pool specifications,
equipment, stroke technique, and race procedures. Below is a breakdown of general guidelines
and key rules in swimming:

1. General Competition Rules

 Swimwear and equipment: Swimmers must wear a swimsuit (such as a one-piece, swim
briefs, or tech suit) approved by FINA. The use of any equipment that gives an unfair
advantage, such as fins, hand paddles, or flotation devices, is strictly prohibited in
official competitions.
 Goggles and caps: These are allowed and commonly used to improve underwater
visibility and protect the hair. Swim caps also help reduce water resistance.
 Number of lanes: Competition pools must have 8 or 10 lanes, each with a minimum
width of 2.5 metres. Official pools are either 25 or 50 metres in length.

2. Race Start

In freestyle, breaststroke, and butterfly events, swimmers start from the starting blocks. After
the "take your marks" command, they must assume their position and may only dive after the
start signal. In backstroke and medley relay (backstroke leg) events, the start is performed from
inside the water, with the swimmer holding the edge grips. Any movement before the signal
that results in an advantage is considered a false start and may lead to immediate
disqualification.

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3. Stroke Rules

Each stroke has specific rules that must be followed:

 Freestyle (Crawl): Swimmers may use any stroke, though the crawl is most commonly
used. At turns and the finish, some part of the body must touch the wall.
 Backstroke: The swimmer must remain on their back throughout the race, except during
turns. The finish must also be made while on the back, with any part of the body
touching the wall.
 Breaststroke: Arm and leg movements must be symmetrical. Both hands must touch the
wall simultaneously at the turn and finish.
 Butterfly: Movements must be simultaneous and symmetrical. Both hands must touch
the wall at the same time during turns and at the finish.

4. Turns and Finish

 Turns: Each stroke has an allowed type of turn. In breaststroke and butterfly, both
hands must touch the wall at the same time. In freestyle and backstroke, a tumble turn
(flip turn) is permitted, as long as some part of the body touches the wall.
 Finish: The final touch must comply with the specific stroke rules. Swimmers are not
allowed to push off the bottom or submerge excessively to reach the wall.

5. Penalties and Disqualifications

A swimmer may be disqualified for:

 False start;
 Irregular movements not complying with the stroke rules;
 Failing to touch the wall during turns or at the finish as required;
 Swimming in another swimmer’s lane (in individual races);
 Receiving external assistance;
 Remaining underwater for more than 15 metres after the start or after a turn, in any
stroke except breaststroke (which has a different rule).

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6. Timing and Ranking

Swimmers’ times are recorded using electronic timing systems (touchpads) and official
timekeepers. Rankings are determined by the order of finish, not solely by recorded time,
especially in cases of visual ties.

7. Sportsmanship

Swimmers must maintain respectful behaviour towards teammates, coaches, referees, and the
public. Any unsportsmanlike or disrespectful conduct may result in penalties.

Benefits of Swimming

Swimming is one of the most complete and highly recommended physical activities for children,
adults, and the elderly. Because it engages nearly all muscle groups and takes place in an
environment with minimal joint impact, the benefits of swimming go far beyond physical
conditioning. It promotes overall health, positively affecting physical, mental, social, and even
emotional aspects of a person’s well-being. Below are some of the main benefits of swimming,
explored in detail:

1. Physical Benefits

Swimming is an excellent form of aerobic exercise that can significantly improve overall physical
fitness. Key physical benefits include:

 Full muscle workout: Swimming engages the arms, legs, torso, and head in a
coordinated way, strengthening nearly all muscle groups without putting stress on the
joints.
 Improved cardiovascular and respiratory capacity: Swimming enhances heart and lung
function, increasing endurance and reducing the risk of cardiovascular diseases.
 Increased flexibility and motor coordination: The fluid, continuous movements
promote muscle and joint elasticity while requiring coordination between upper limbs,
lower limbs, and breathing.

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  Aid in rehabilitation: As a low impact activity, swimming is often recommended for
recovery from injuries, joint conditions, and post-surgery rehabilitation.
 Weight control and obesity prevention: Regular swimming helps burn calories and
maintain a healthy body weight.

2. Mental and Emotional Benefits

Swimming also greatly impacts mental and emotional health:

 Reduction of stress and anxiety: Contact with water and rhythmic exercise promote
mental relaxation, helping control stress and anxiety levels.
 Increased self-esteem and confidence: Learning to swim and overcoming challenges in
the pool contribute to building self-confidence, especially in children and beginners.
 Improved concentration and discipline: Learning techniques, breathing rhythms, and
swimming strategies enhances focus and fosters healthy, organised habits.

3. Social Benefits

Swimming can be practiced individually or in groups, encouraging social development:

 Socialisation: In swimming lessons or clubs, participants interact with others, learn to

respect rules, and work as a team, especially in relay races or recreational activities.
 Inclusion: Swimming adapts to different ages, physical conditions, and disabilities. There
are specific adapted swimming programmes that promote inclusion and equal
opportunities.

4. Child Development

For children, swimming offers significant benefits:

 Psychomotor development: It stimulates balance, coordination, rhythm, and laterality

from an early age.

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  Prevention of respiratory problems: Children with asthma, for example, may
experience improvements thanks to regular swimming, which strengthens the
respiratory system.
 Drowning prevention: Teaching children to swim is a key safety measure in aquatic
environments.

5. Quality of Life and Longevity

Studies show that regular swimming is associated with a longer life expectancy. Contributing
factors include:

 Reduction of chronic disease risks: Such as diabetes, hypertension, and obesity.

 Improved mobility in the elderly:Helps maintain independence and prevents falls.
 Better sleep: Regular swimming aids relaxation and improves sleep quality.

Swimming in the School Context

Swimming, when incorporated into the school environment, plays a fundamental role in the
holistic development of students. Beyond being a physical activity, it is an educational practice
that promotes the physical, cognitive, emotional, and social growth of children and young
people. Its inclusion in school curricula contributes significantly to a more complete, rich, and
diverse education.

From a pedagogical perspective, swimming offers multiple opportunities for development. It

enhances motor coordination, balance, muscle strength, endurance, and flexibility.
Additionally, it provides excellent exercise for the cardiovascular and respiratory systems. These
physical abilities are essential for healthy growth and improving performance in other academic
areas.

However, the benefits of swimming in schools go beyond physical development. It also teaches
students to adhere to rules, discipline, cooperation, and respect for others. Within the pool
environment, students learn teamwork, support their peers, and overcome personal fears and

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challenges. These elements are crucial for building self-esteem, self-confidence, and both
individual and collective responsibility.

Another important aspect is safety. School swimming lessons enable students to acquire
essential water survival skills, which is crucial in countries with abundant water resources such
as rivers, lakes, and beaches. Knowing how to swim can literally save lives, especially in
communities where access to aquatic leisure activities is common.

Nonetheless, implementing swimming programs in schools faces challenges. The lack of

suitable infrastructure, such as well-maintained pools, scarcity of specialised teachers, and high
maintenance costs are real obstacles. Still, some schools, supported by social, municipal, or
private projects, have managed to introduce swimming classes, even if only as extracurricular
activities.

Therefore, school swimming is an extremely valuable educational tool. With proper investment
and institutional support, it can become an effective means of promoting health, inclusion,
education, and citizenship.

Swimming in Mozambique

In Mozambique, swimming has gradually gained some prominence despite facing various
challenges. As a coastal country with an extensive shoreline, numerous rivers, and lakes,
swimming ought to be one of the main sports encouraged at both school and community levels.
However, the reality still presents structural and social limitations that hinder its widespread
development.

Historically, swimming in Mozambique began during the colonial period, with access restricted
to certain social groups. After independence, efforts were made to democratise access to sport,
including swimming. Nevertheless, due to economic constraints and a lack of infrastructure,
nationwide implementation remains limited.

Competitively, Mozambique has shown some potential. Mozambican athletes have represented
the country in African and international competitions. However, the lack of training centres,

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accessible Olympic-standard pools, and qualified coaches continues to hamper the sport’s
growth.

In schools, swimming is still uncommon, present mostly in private or urban institutions with
pool facilities. For most Mozambican students, especially in rural areas, access to swimming
remains practically non-existent.

Despite this, some organisations and sports clubs have made occasional efforts to promote
swimming through training activities, local championships, and introductory aquatic
programmes. Some of these initiatives have a social focus, targeting vulnerable children and
young people, using swimming as a tool for inclusion and personal development.

It is also important to highlight that swimming plays a crucial role in drowning prevention,
which unfortunately remains a significant cause of death in many Mozambican communities
near rivers and beaches. Teaching swimming is therefore a matter of public health.

In conclusion, swimming in Mozambique holds great potential in sporting, educational, and

social terms. To turn this potential into reality, a serious commitment is needed from the
government, schools, sports federations, and civil society to invest in infrastructure, train
qualified professionals, and broaden access to the sport. With such efforts, swimming could
become a common, safe, and transformative practice in the lives of many Mozambicans.

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Conclusion

Throughout this work, it has been possible to understand swimming not merely as a sport, but
as a comprehensive physical practice that encompasses physical, mental, and social benefits.
From its historical origins to its evolution as an Olympic discipline, we have seen how swimming
transformed from a basic survival skill into a highly valued sporting practice worldwide.

We explored the most well-known swimming styles – freestyle (crawl), backstroke,

breaststroke, and butterfly – understanding their characteristics, techniques, and applications.
Each of these styles demands specific skills, motor coordination, breath control, and discipline,
demonstrating how swimming is both challenging and accessible to a variety of practitioners,
from beginners to elite athletes.

Moreover, we discussed the numerous benefits that regular swimming practice provides, such
as strengthening the cardiovascular system, balanced muscle development, improved lung
capacity, and stress reduction. The role of swimming in physical rehabilitation and the inclusion
of people with disabilities was also addressed, reinforcing its democratic and therapeutic
nature.

Another important point was the significance of water safety and awareness about drowning
prevention, especially among children. In this regard, swimming proves essential as a
preventative tool, teaching basic aquatic survival skills from an early age.

In summary, swimming is a complete activity that combines health, wellbeing, sporting

performance, and safety. By promoting balance between body and mind, it significantly
contributes to practitioners’ quality of life. Therefore, encouraging its practice and valuing it as

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part of physical education and sports culture is fundamental for developing healthier, more
disciplined individuals who are aware of their bodies and their surroundings.

Bibliographic References

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São Paulo: Manole, 2015.
3. MATTHEWS, D. K. Exercise Physiology. 10th ed. Rio de Janeiro: Guanabara Koogan,
2016.
4. SANTOS, L. G.; OLIVEIRA, T. C. Swimming: Theory and Practice of Motor Learning in
Water. Campinas: Papirus, 2018.
5. TUBINO, M. J. G. Sport: Education and Culture. São Paulo: Ícone, 2003.
6. WORLD HEALTH ORGANIZATION (WHO). Global Recommendations on Physical Activity
for Health. Geneva: WHO, 2010.
7. SILVA, P. H.; ALMEIDA, R. M. The importance of swimming in child motor development.
Movimento & Percepção Journal, vol. 18, no. 2, pp. 189–202, 2017.

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