Lesson: Proper Swimming Attire and Equipment

➢ Swimming attires were designed to give satisfaction to swimmers

movements while at the water. These attires show the beauty of
ones body, and also protect and enhance water skills performance
of swimmers.
SWIMMING EQUIPMENT AND TRAINING AIDS
➢ Swimming equipment enhances the swimmers skill including
ability to move faster, for protection and for good look. Equipment
ranging from head to toe and training aids from hands to feet is
necessary for every swimmer.
ALLOWED
➢ ALL FABRIC MUST BE NYLON OR SPANDEX/LYCRA
➢ 2 Piece ➢ 1 Piece ➢ Short Swim
Tankini Bathing Suit Briefs
➢ Swim/Surf ➢ Board Shorts ➢ Long Swim
Shirt ➢ Swimmers Briefs
➢ 2 Piece Diapers ➢ Religious
Bathing Suit Swimwear
NOT ALLOWED
➢ ONLY PROPER SWIMMING ATTIRE IS ALLOWED WHILE IN
THE POOL AREA, OTHER ATHLETIC SHORTS, WALKING
SHORTS OR BOXERS & COTTON SHORTS AND T-SHIRTS ARE
NOT ALLOWED
➢ Cut-off Shorts ➢ Regular ➢ Basketball
➢ White Diapers Short
Underwear ➢ Black/Dark ➢ Long Cut-off
➢ Boxer T-Shirt Shorts
THE EQUIPMENT
➢ THE SWIM CAP
The swim cap is made of silicon rubber to protect the hair from
exposure to the chlorinated pool water and sunlight. It is also used
to prevent hair loss and helps maintain good head-hair position. It
enhances swimmers speed for it reduces drag.
➢ GOGGLES
Is a piece of eye protection used by swimmers to see better
underwater and to protect the eyes from pool chemicals. it is
made of thick plastic encased in supple rubber forming a seal
around the eyes and attached to a strap behind the head.
 2 TYPES GOGGLES (COMPETITIVE GOGGLES AND
TRAINING GOGGLES)
➢ The competition goggles has a small lens encased to bigger
base rubber for the purpose of less drag swim.
➢ The training goggles have a larger lens compared with the
competition goggles to permit swimmers to have a larger view
ahead during training.
➢ AQUATIC EAR PLUGS
The aquatic ear plugs protect the ears during swimming activities
to prevent water from entering the ears.
➢ KICKBOARD
The kick board is 97 high density form of rubber, 10 or 12 inches
wide, 2 inches thick and approximately 18 inches long. It is sanded
and shellacked the coated with good deck paint or vanish or
covered with nylon or wool type cloth. It has one rounded end
used to support the body while practicing kicks.
➢ SWIMMING PADDLES
A swimming paddle is made of hard plastic. It is training aid used
to enhance the pulling ability of the swimmers by increasing the
surface area of the pull, and serves as an added resistance to
build upper body strength and designed for optimum contact with
water. It improves hands natural lift mechanism as well as improve
aquatic sensitivity.
➢ SWIMMING FINS
The swimming fins are made of rubber. Some are designed with a
combination of rubber and hard plastic to enhance the speed of
the swimmers. It is also used for kick correction and serves as an
added resistance for the resistance for the leg as to develop lower
body optimum performance.
➢ The type A Fins or Short Bi-Fins were designed as an additional
weight and correction of competitive stroke kicks and are useful
for all strokes.
➢ The type B Fins or Long Bi-Fins were designed to make the
swim faster and easier. These fins are also good for practicing
undulation correction and practice but applicable only for
Butterfly Backstroke and Freestyle.
Lesson: Types of Swimming Strokes
➢ Learning different swimming strokes instills confidence, allowing
kids to participate in fun activities, such as competitive swim
teams at community pools and throughout high school, college
and beyond. Who knows, you might even have a future Olympian
on your hands once they become passionate about this sport that
has so many types of swimming strokes.
What Are the 4 Types of Swimming Strokes?
➢ Even if you haven't done any competitive swimming, you might
have heard of the 4 main types of swimming strokes: freestyle,
backstroke, breaststroke, and butterfly. Each stroke has its own
unique approach, using the arms, legs, and torso differently.
1. Freestyle
➢ Also known as the front crawl, freestyle is the fastest and most
efficient competitive swimming stroke. Often referred to as a
long-axis stroke, the technique for swimming freestyle is
maintaining a fully horizontal, face-down position. The head
remains in a neutral position except for each time the swimmer
takes a breath.
➢ The arm stroke and body position work in tandem with the body
rolling gently from one side to the other along with the arm that is
pulling out of the water for a full stroke and taking a breath.
Finally, swimmers get a great deal of power from the flutter kick,
which involves a continuous up and down kicking motion with
pointed toes that elongate the body in the water.
2. Backstroke
➢ The backstroke is the only stroke not performed facing downward.
This stroke is another long-axis stroke that uses many of the same
principles and body positioning as the front crawl or freestyle but
performed on one's back.
➢ With the swimmer's face looking up at the sky or ceiling, it's
essential to maintain head and hip alignment or else the hips will
drop and the swimmer will lose proper position, speed and
efficiency. The arm pull is the reverse of the freestyle, focusing on
the thumb exiting the water first and the pinky entering the water
first, slicing the water.
3. Breaststroke
➢ The basic principle behind swimming the breaststroke is summed
up in the mantra: pull, breathe, kick and glide. One of the most
important aspects of understanding breaststroke, performed in a
face-down position, is the glide, which takes place at the
beginning and end of each stroke cycle. The arm pull features four
phases: glide, outsweep, insweep and recovery, while the leg
motion is similar to a frog's kick.
➢ Kids and beginner breaststroke swimmers frequently use
kickboards and other teaching tools to fine-tune their practice.
4. Butterfly
➢ Many swimmers look in awe at butterfly swimmers, wondering
how to do butterfly stroke with such ease and grace. It's a
complex stroke that requires coordination, strength and practice.
➢ In a face-down position, the swimmer starts with their head in a
neutral position, their arms shoulder-width apart and their palms
facing down. The swimmer pulls both arms down, out and over the
surface of the water simultaneously while performing a dolphin
kick with both legs together.

Lesson: Swimming
WHAT IS SWIMMING?
➢ Swimming is an ideal form of exercise but only for those who are
interested in a total-body workout that will build strong, lean
muscles, go easy on the joints, and increase respiratory capacity.
➢ Swimming can ease asthma, strengthen your core, and increase
flexibility and endurance.
DO’S IN SWIMMING
1. WARMING UP REGULARLY
➢ Warming up has always been the most important things to do
when trying to perform different activities.
➢ In swimming, warming up is one of the most crucial things that
you should do first.
➢ A swimmer without any warmups might encounter cramps in the
middle of swimming, which can cause drowning or injuries.
➢ Warming up also helps your body become more flexible.
2. BREATH OUT SLOWLY THROUGH YOUR NOSE
➢ Rather than holding your breath, breath out slowly while your face
is underwater. When its time to inhale again, your face will
naturally lift out of the water and you’ll take a breath.
3. STAY ON TOP OF THE WATER
➢ Make sure to always have a water bottle or sports drink pool-side.
Taking on the water before, during, and after working out will help
fight fatigue and prolong endurance. It will support your energy
and keep you concentrated on each set of your swim exercise.
4. USE YOUR WHOLE BODY
➢ For pulling your body through the water use your arms and your
legs for the kick which gives forward momentum.
5. DO DIFFERENT TYPES OF SWIMMING WORKOUTS
➢ Working out every day with the same steps and pace can stop you
from gaining any progress.
DON’TS IN SWIMMING
1. DON’T JUMP RIGHT IN
➢ Swimming requires stretching and prepping before every workout.
2. DON’T HOLD YOUR BREATH
➢ Breath out slowly through your nose.
3. DON’T GO TO THE POOL WITHOUT A PLAN
➢ It is a huge waste of time and you will learn nothing when you
have no plans for your swimming workout.
4. DON’T EAT A BIG MEAL BEFORE SWIMMING
➢ Overeating before swimming can make you feel slow and might
even damage your digestive system.
5. DON’T SWIM ALONE
➢ You can never know when accidents may happen. Due to this, it is
safer to swim around a pool with a few people. A pool with a
lifeguard is much better.

Lesson: Types of Kicks and Strokes

➢ in the early 1800s in England. In 1828, the first indoor swimming
pool, St George‘s Baths, was opened to the public. By 1837, the
National Swimming Society was holding regular swimming
competitions in six artificial swimming pools, built around London.
 ➢ The sport grew in popularity and by 1880, when the first national
governing body, the Amateur Swimming Association, was
formed, there were already over 300 regional clubs in operation
across the country.
Types of kicks
Flutter kick
➢ a swimming kick; the legs are moved rapidly up and down without
bending the knees
Frog kick
➢ a swimming kick; knees are drawn upward and outward so the
legs can be brought together when fully extended
Dolphin kick
➢ a swimming kick; an up and down kick of the feet together
Scissors kick
➢ a kick used in the sidestroke; legs are brought together in a
scissoring motion
Types of Strokes
Freestyle/Front Crawl
➢ To execute the front crawl, you lie on your stomach with your body
parallel to the water. Propel yourself forward with alternating arm
movements in a sort of windmill motion that starts by pushing
underwater and recovers above water. Your legs should propel you
with a flutter kick, which is performed with pointed feet as your
legs move up and down in alternation. Do not bend your legs at
the knee.
➢ Time your breathing to match your swimming strokes by turning
your head to the side while your arm is in the recovery (above
water) position. Do not turn your head too far and face upward or
you will actually sink into the water rather than remain above it.
Back stroke
➢ The backstroke requires similar movements to the front crawl, but
it is done, as the name suggests, on your back. Doctors often
recommend this stroke to individuals with back problems as it
provides a great back workout.
➢ To perform the backstroke, while floating on your back, alternate
your arms with a windmill-like motion to propel yourself
backwards. Like the front crawl, your arms should start the circular
 motion by pushing underwater and recovering above water. Your
legs should engage in a flutter kick. Your face should be above the
surface as you look straight up.
➢ Keep your body as straight as possible, with a slight decline in the
lower body to keep your legs underwater. Don’t allow your hips to
get too low or your body to bend too much or it will slow you
down. Keep your legs close together and use the motion from your
hips to get a more powerful kick.
➢ Your face will remain out of the water, but you will still want to be
cognizant of your breathing rhythm. Again, match your breaths to
your strokes.
Breaststroke
➢ The breaststroke is the slowest competitive swimming stroke, and
it is the most commonly learned stroke. It’s often taught to
beginner swimmers because it does not require putting your head
underwater. However, in competitive swimming, swimmers do
submerge their head and breathe at designated points in the
stroke.
Butterfly
➢ To perform the butterfly stroke, start horizontal with your stomach
facing the bottom of the pool. Bring your arms simultaneously
over your head and push them into the water to propel you
forward and bring them up out of the water again to repeat. As
you move your arms into the water, you will push your head and
shoulders above the surface of the water.
➢ Your legs will perform a dolphin kick, which requires your legs to
stay together and straight as you kick them similarly to how a
dolphin’s lower body and tail moves. Move your body in a fluid
wave-like motion
Side stroke
➢ This is an older swimming style that is not typically used in swim
competitions, but is still an important stroke to learn for safety
reasons. It is most commonly used by lifeguards when they rescue
someone, as this stroke most easily allows you to pull something
along with you. It involves swimming on your side, as the name
implies, propelling yourself forward with a scissor kick and
alternating arm movements. It’s one of the easier strokes to learn,
 and can be a nice break from the more popular swim strokes if
you’re looking to add more variety into your routine.

Lesson: Benefits of 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.
➢ "The move is an ongoing process of falling forward and a mass
dropped from a higher level drops quickly, "says Bejan.
➢ "The swimmer that makes the biggest wave is the faster, and
makes a long trunk and larger waves. Europeans have a 3% longer
than the West African body, and this gives them 1.5% more speed
advantage in the pool, "he completes.
History
➢ 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 1538, Nikolaus Wynmann, a German professor of languages,
wrote the first swimming book, The Swimmer or A Dialogue on the
Art of Swimming.
➢ Competitive swimming in Europe started around 1800, mostly
using breaststroke. In 1873 John Arthur Trudgen introduced the
trudgen to Western swimming competitions, after copying the
front crawl used by Native Americans. Due to a British disregard
for splashing, Trudgen employed a scissor kick instead of the front
crawl's flutter kick. 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.
Swimming can be used for:
 As occupation
➢ Some occupations require the workers to swim. For example,
abalone or pearl-divers swim and dive to obtain an economic
benefit, as do spear fishermen.
➢ Swimming is used to rescue other swimmers In distress. In the
USA, most cities and states have trained lifeguards, such as the
Los Angeles City Lifeguards, deployed at pools and beaches. There
are a number of specialized swimming styles especially for rescue
purposes (see List of swimming styles). Such techniques are
studied by lifeguards or members of the Coast Guard. The training
for these techniques has also evolved into competitions such as
surf lifesaving.
For Marine Biology
➢ Swimming is also used in marine biology to observe plants and
animals in their natural habitat. Other sciences use swimming, for
example Konrad Lorenz swam with geese as part of his studies of
animal behavior.
For Military Purpose
➢ Swimming also has military purposes. Military swimming is usually
done by special forces, such as Navy SEALS. Swimming is used to
approach a location, gather intelligence, sabotage or combat, and
to depart a location. This may also include airborne insertion into
water or exiting a submarine while it is submerged. Due to regular
exposure to large bodies of water, all recruits in the United States
Navy, Marine Corps, and Coast Guard are required to complete
basic swimming or water survival training.
For Professional Sport
➢ Swimming is also a professional sport.
➢ Companies sponsor swimmers who are at the international level.
Cash awards are also given at many of the major competitions for
breaking records.
➢ Professional swimmers may also earn a living as entertainers,
performing in water ballets.
Swimming can be used for:
➢ Fun and recreation ➢ Sports
➢ Relaxation ➢ Saving lives (Rescue)
➢ Almost for all ages
➢ It is possible to swim by moving only legs without arms or only
arms without legs. Such strokes may be used for special purposes,
for training or exercise, or by amputees and paralytics.
Benefits of Swimming:
10 Incredible Benefits of Swimming
Helps in Building Endurance
➢ Swimming is often a 'go-to' activity to build endurance.
➢ A good swimming coach can help you master the right techniques.
➢ Regular swimming with moderate intensity works wonders for your
health.
➢ Gradually aim to increase repetitions and improve stamina for
optimal results.
Delivers a Complete Body Workout
➢ Swimming targets many different parts of your body. It is:
➢ Known to improve muscle flexibility
➢ A great cardiovascular exercise
➢ A perfect workout for both the upper and lower body
Swimming Helps to Alleviate Stress
➢ Regular swimming sessions can help in:
➢ Effectively managing your stress levels
➢ Relieving stress after a tiring work day
➢ Becoming confident and improving self-esteem
Helps in Weight Management
➢ Swimming helps in losing extra pounds and inches by:
➢ Burning calories
➢ Tightening every muscle in the body
➢ Improving metabolism
➢ Improving the digestion process
Opens Up a Host of New Recreational Activities
➢ After gaining confidence and mastering the technique, you can:
➢ Indulge in other water-based sporting activities like water polo.
➢ Take part in adventure water sports like rafting and scuba diving.
➢ Participate in team sports like rowing and synchronized swimming.
Teaches You to Be a Life Saver
➢ Drowning is a leading cause of unintentional injury death in the
US.
 ➢ 10 deaths are reported daily from unintentional drowning, as per
CDC data.
➢ Learn how to swim to be safe from unexpected accidents.
➢ You can save a precious life if you know how to swim.
Use Swimming to Beat Extreme Weather Conditions
➢ Need a reason to swim?
➢ Swimming is an all-weather activity.
➢ It's a great escape in warm weather conditions.
➢ Heated indoor pools help maintain the desired temperature in
winters.
One of the Least Expensive Sports
➢ Swimming is a much-loved activity across the globe because:
➢ You don't need expensive equipment or gear to get started.
➢ Eye goggles and a swimming suit is just about all you need.
Considered Safe During Pregnancy
➢ It is safe to swim during pregnancy.
➢ It helps to take the extra weight off the joints.
➢ The water helps in supporting your increased body weight.
➢ Aids in the functioning of the heart and improves the blood flow.
Age is Never a Consideration
➢ From a toddler to the elderly, there is no age barrier to learn
swimming.
➢ Children as young as 1 year can safely take swimming lessons.
➢ Taking swimming lessons reduces the risk of drowning.
➢ Older adults can benefit from this low-impact exercise.
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!
➢ 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?
➢ Yes! However, children are not developmentally ready for formal
swimming lessons until after their fourth birthday.
➢ American Academy of Pediatrics (AAP), They emphasize that
parents should not feel secure that their child is safe in water or
safe from drowning after participating in an 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."
Risks of swimming
➢ There are health risks and dangers associated with swimming.
➢ Most recorded drownings fall into one of three categories:
➢ 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.
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.
Top 10 Swimmers of All Time
1. Mark Spitz, born 1950
2. Michael Phelps, born 1985
3. Ian Thorpe, born 1982
4. Aleksandr Popov, born 1971
5. Pieter van den Hoogenband, born 1978
6. Jenny Thompson, born 1973
7. Grant Hackett, born 1980
 8. Krisztina Egerszegi, born 1974
9. Debbie Meyer, born 1952
10. Kristin Otto, born 1966
Mark Andrew Spitz
➢ is an American former competitive swimmer and nine-tin Olympic
champion. He was the most successful athlete a the 1972 Summer
Olympics in Munich, winning seven go medals, all in world record
time.
Michael Fred Phelps
➢ is an American former competitive swimmer and the most
successful and most decorated Olympian of all time, with a total
of 28 medals. Phelps also holds the all-time records for Olympic
gold medals, Olympic gold medals in individual events, and
Olympic medals in individual events.
lan James Thorpe
➢ is an Australian retired swimmer who specialized in freestyle, but
also competed in backstroke and the individual medley. He has
won five Olympic gold medals, the most won by any Australian.
Alexander Popov
➢ is a former Russian swimmer. Widely considered the greatest
sprint swimmer in history, Popov won gold in the 50-metre and
100 m freestyle at the 1992 Olympics and repeated the feat at the
1996 Olympics, and is the only male in Olympic games history to
defend both titles.
Pieter van den Hoogenband
➢ is a Dutch former swimmer. He is a triple Olympic champion and
former world record holder.
Jenny Thompson
➢ is an American former competition swimmer and anesthesiologist.
She is one of the most decorated Olympians in history: twelve
medals, including eight gold medals, in the 1992, 1996, 2000, and
2004 Summer Olympics.
Grant Hackett
➢ is an Australian swimmer, most famous for winning the men's 1500
meters freestyle race at both the 2000 Summer Olympics in
Sydney and the 2004 Summer Olympics in Athens. This
 achievement has led him to be regarded as one of the greatest
distance swimmers in history.
Krisztina Egerszegi
➢ is a Hungarian former world record holding swimmer and one of
the greatest Hungarian Olympic champions of the modern era.
She is a three-time Olympian and five time Olympic champion;
and one of three individuals to have ever won the same swimming
event at three consecutive Summer Olympics.
Debbie Meyer
➢ is an American former competition swimmer, a three-time Olympic
champion, and a former world record-holder in four events. Meyer
won the 200-, 400-, and 800-meter freestyle swimming races in
the 1968 Summer Olympics in Mexico City.
Kristin Otto
➢ is a German Olympic swimming champion. She is most famous for
being the first woman to win six gold medals at a single Olympic
Games, doing so at the 1988 Seoul Olympic games. In long course,
she held the world records in the 100 meter and 200 meter
freestyle events.
Some general tips for swimming
Before you dive in:
➢ Make sure you know how to swim.
➢ Choose a safe environment.
➢ Warm up and stretch your muscles and joints before entering the
water.
➢ Have plenty of fluids on hand and drink regularly.
➢ Don't overdo it if you're just starting out.
➢ See your doctor if you haven't exercised for a long time.