BASIC SWIMMING Based on a stroke used by native South

Americans, the first version of the crawl

featured a scissor kick.
In the late 1880s, an Englishman named
SWIMMING Frederick Cavill travelled to the South Seas,
where he saw the natives performing a
- is an individual or team sport that uses crawl with a flutter kick.
arms and legs to move the body through
water. The sport takes place in pools or Swimming has featured on the program of
open water (e.g., in asea or lake). all editions of the Games since 1896. The
very first Olympic events were freestyle
-The word ―swimming‖ is derived from the (crawl) and breaststroke. Backstroke was
Old English term ― swimmin. Although the added in 1904. In the 1940s, breaststrokers
origin of swimming is not really known, discovered that they could go faster by
people probably learned how to swim from bringing both arms forward over their
watching animals. heads.
A BRIEF HISTORY OF SWIMMING This practice was immediately forbidden in
breaststroke, but gave birth to butterfly,
-Swimming can be dated back to the Stone
whose first official appearance was at the
Age, but did not truly become an organised
1956 Games in Melbourne. This style is now
sport until the early 19th century.
one of the four strokes used in competition.
When did humans first start to swim? Swimming History in the Philippines

-Prehistoric man learnt to swim in order to The American introduced swimming as a

cross rivers and lakes sport to the Philippines in the Year 1900,
and by 1912, a number of local swimmers
– we know this because cave paintings from had emerged from different parts of the
the Stone Age depicting swimmers have country who competed against each other
been found in Egypt. in championships organized by the
Who was the first person to swim in Americans.
water? In the year 1928, saw the greatest
-Neanderthal swam confidently. Their ear achievement of a Filipino in the sport.
bones show they suffered from diving 3-4 Teofilo E. Yldefonso also known as ―Ilocano
meters to retrieve clamshells they then Shark‖, won the Philippines its first Olympic
shaped into tools. medal by winning bronze in the 200m
breaststroke event at the 1928 Olympics in
In Greece and Rome, swimming was part Amsterdam, the Netherlands.
of martial training and was, with the
alphabet, also part of elementary LESSON 2:
education for males. What is the difference between
-Swimming was not widely practised until equipment and facilities?
the early 19th century, when the National Facilities
Swimming Society of Great Britain began to
hold competitions. Most early swimmers - refer to the physical spaces or
used the breaststroke, or a form of it. buildings used for a specific purpose.
Captain Matthew Webb was the first man to
- Equipment
swim the English Channel (between
England and France), in 1875. Using the - refers to the machinery or tools used
breaststroke technique, he swam the within those facilities.
channel 21.26 miles (34.21 km) in 21 hours
and 45 minutes. His feat was not replicated
or surpassed for the next 36 years, until
T.W. Burgess made the crossing in 1911.
 SWIMMING FACILITIES and experience the thrill of jumping into the
water.
3. SHOWERS
1.Swimming pools
Why shower before Swimming?
2.Diving Wells
A thorough shower helps remove matter
3.Showers such as perspiration, body oils and
cosmetics from the body. Sending those
4. Seating areas substances down the shower drain goes a
5. First aid station long way toward reducing the ―yuck
factor‖ for everyone who shares the pool.
6. Lifeguard station
Why shower after Swimming?
SWIMMING POOLS
Post-swim showers help to rinse off chlorine
A swimming pool, swimming bath, wading and other pool chemicals, reducing their
pool, or simply pool, is a structure impact on your skin and hair. Preventing
designed to hold water to enable skin irritation and dryness.
swimming or other leisure activities.
4. SEATING AREA
COMPETITION POOLS
5. FIRST AID STATION
- World championship pools in long course
must be 50 meters long and 25 meters First aid station means a temporary or
wide, with ten lanes labeled zero to nine permanent enclosed space or structure
(one to ten in some pools) where a person can receive first aid
and emergency medical care. Equipping
- Zero and nine (one and ten) left the pool area with first aid supplies and
empty in semi-finals and finals. emergency equipment helps create a safer
swimming environment.
- The lanes must be at least 2.5 meters
wide. 6.LIFEGUARD STATION
- The pool must have a minimum depth of Lifeguards are persons who supervise and
two meters. oversee patrons in aquatic locations, and
act immediately to ensure the safety
- Other pools which host events under FINA
of individuals in the event of an
regulations are required to meet but not
emergency. Lifeguard towers are used at
all of this requirement.
recreational beaches or public swimming
- Many of these pools have eight, or even pools to watch swimmers in order to
six, instead of ten lanes and some will be prevent drowning and other dangers.
25 meters long, making them short
courses.

SWIMMING EQUIPMENT
2. DIVING WELLS
Diving boards have been - SWIMSUIT - TEMPO TRAINER
a staple of swimming - SWIM CAP - ZOOMERS
pools for decades, - GOGGLES - SWIMMING LAP
providing recreational and COUNTER
- SWIM FINS
competitive divers an - SWIMMING STARTER
- DRAG SUIT BLOCKS
elevated platform to jump
off. - HAND PADDLES - NOSE CLIP AND EAR
- KICKBOARD PLUGS
It also transforms a
- PULL BUOY
simple swimming experience into an
exhilarating adventure, encouraging - ANKLE BANDS
swimmers of all ages to take the plunge - SNORKEL
 7. KICKBOARD
1. SWIMSUIT
-A kickboard is a foam board
- Competitive swimwear that swimmers use to
seeks to improve upon bare support the weight of the
skin for a speed advantage upper body while they focus
and coverage. on kicking.
- In 2009, FINA rules and
regulations banned suits
8. PULL BUOY
which go above the navel
or below the knee for men -Often used at the same
and suits which extend past time as hand paddles,
the shoulders or cover the neck for women. pull buoys support
swimmer’s legs (and
2. SWIM CAP
prevent them from
- A swim cap keeps the kicking) while they
swimmer’s hair out of the focus on pulling.
way to reduce drag.
- It is made of foam so they float in the
- Caps may be made water and swimmers hold them in between
oflatex, silicone, spandex the thighs.
or lyca.
9. ANKLE BANDS
- Improving balance will
3. GOGGLEs minimize the need for
this kick to provide an
- It keeps the water and
upward, instead of a
chlorine out of the
forward vector, and in
swimmer’s eyes.
some cases completely correct the kick.
- Goggles may be tinted
10. SNORKEL
to counteract glare at
outdoor pools. - A snorkel is a plastic device
that helps swimmers breathe
4. SWIM FINS
while swimming.
- Rubber fins are
used to help kick faster -This piece of equipment
and helps the swimmer practice
keeping their head in one
build strength and
position,
technique, but are illegal
along with training them for the proper
in a race.
breathing technique of breathing through
5. DRAG SUIT the mouth and out of the nose.
- Swimmers use drag suits 11. TEMPO TRAINER
in training to increase
- A beeping clock
resistance, drag suits are attached to a swimmers
not used in competitive cap or goggles helps
races. maintain a certain arm
or speed.
6. HAND PADDLES
- As each beep is
- Swimmers use these plastic
heard, the next stroke,
devices to build arm and
or cycles
shoulders strength while
of strokes should be taken.
refining hand-pulling
technique.
12. ZOOMERS International Swimming Federation (FINA),
in which competitors are subject to few
- A type of rubber
limited restrictions on their swimming
swimming fins,
stroke.
zoomers are cut off fins
with the holes in the BACK STROKE
bottom.
-A swimming stroke
- Unlike long fins, the short executed on the back and
bladed zoomers allow your legs to cycle usually consisting of
fast enough to keep with a normal arm alternating circular arm
stroke rate. pulls and a flutter kick.

- By reducing the length of the blade and BREAST STROKE

positioning it at the correct angle, the legs -A style of swimming on
and feet mimic a natural swimming kick. one's front, in which the
arms are pushed forward
13. SWIMMING LAP COUNTER
and then swept back in a
-This is use for circular movement, while
keeping track of a the legs are tucked in
swimmer’s laps. This toward the body and then kicked out in a
can be extremely corresponding movement.
useful for tracking
yards or meters at a
BUTTERFLY
swim meet or simply
remembering -The butterfly
how much a swimmer completed during a (colloquially shortened
practice session to the fly) is a swimming
stroke swum on the
14. SWIMMING STARTER BLOCKS
chest, with both arms
Swimmers use moving symmetrically,
swimming starter accompanied by the butterfly kick (also
blocks to launch a known as the "dolphin kick").
race. Swimmers leap
into the water and
1. SWIMMING TECHNIQUE
begin swimming ahead
-Swimming techniques are essential for
from these starting blocks.
improving speed, efficiency, and endurance
15. NOSE CLIP AND EAR PLUGS in the water. Here’s an overview of some
key swimming strokes and their techniques
It helps prevent water
from entering the nose Freestyle (Front Crawl)
and ears. Body Position: Keep your body
streamlined and flat, with your head in
line with your spine.

Arm Movement: Alternate arm strokes in

a windmill motion. As one arm pulls through
the water, the other recovers above the
water. Leg Kick: Use a flutter kick, where
SWIMMING TERMINOLOGIES legs move up and down with minimal knee
FOUR STROKES bend.
FREE STYLE
-Freestyle is a category of Breathing: Turn your head to the side, in
swimming competition, sync with the arm stroke, to inhale and
defined by the rules of exhale in the water.
 EXAMPLES OF DRILL
Backstroke Closed-Fist Freestyle
This drill encourages swimmers to focus on
Body Position: Lie flat on your back with
the connection between their upper arm
your body straight and hips close to the
and forearm during the pull. By swimming
surface.
with closed fists, they emphasize the
forearm's role in generating power.
Arm Movement: Alternate arms in a
Closed-Fist Backstroke
circular motion. One arm pulls through the
Similar to the freestyle version, this drill
water while the other recovers over your
emphasizes the forearm's role in the pull by
head.
swimming with closed fists.
Breaststroke Above Water
Leg Kick: Use a flutter kick similar to
freestyle, but on your back. This drill is similar to the head-up freestyle
drill, but emphasizes breaststroke arm and
leg movements. It helps swimmers
Breathing: Keep your face above water,
maintain a high head position and develop
breathing regularly and rhythmically.
a fast stroke rate.
Butterfly Drills- 2 2, 2 Drill
BREASTRO
This drill helps swimmers develop a strong
KE
stroke rhythm by alternating between two
Body Position: Stay in a horizontal strokes on the right side, two strokes on the
position, but with a slight undulation during left side, and two full strokes with both
the stroke. arms. It promotes a balanced and
coordinated butterfly stroke.

Arm Movement: Move your arms in a

halfcircle motion underwater, pulling them 3. STROKE LENGTH
toward your chest, then extending forward. In swimming, stroke length refers to the
distance a swimmer covers with each
stroke of their arms. It measures the
Leg Kick: Use a frog kick, where you bend effectiveness of each stroke in propelling
your knees, then push your legs outward the swimmer forward.
and bring them back together. -Length generally indicates a more efficient
stroke, as it means the swimmer is covering
Breathing: Lift your head out of the water more distance per stroke, potentially
to breathe during the arm recovery phase. leading to improved performance. It is a
key factor in optimizing swimming
Individual Medley (IM) technique and speed
Order: Butterfly, Backstroke, Breaststroke, 4. STROKE RATE
Freestyle. In swimming, the stroke rate refers to the
Technique: Focus on transitioning smoothly number of strokes a swimmer takes per
between strokes and maintaining proper minute. It is a key performance metric,
technique throughout. especially in competitive swimming, as it
2. DRILL helps to determine the swimmer’s
A drill is an exercise done specifically to efficiency and speed. Stroke rate is
help your swimming technique. It's usually calculated by counting the number of
a modified version of one of the four strokes taken within a certain time frame
competitive strokes (butterfly, backstroke, (usually a minute) and is often measured
breaststroke, or freestyle). A drill is using a stroke rate watch or a metronome.
designed to help you focus on a specific The stroke rate is defined as the number of
part of the technique, like your arm strokes a swimmer takes per minute. It is a
position, kicking, or breathing. measure of the swimmer’s tempo or
cadence and is used to assess their 9. BOW WAVE
efficiency and speed in the water. A bow wave forms at the head of a
swimmer moving through water. The trough
of this wave is near the mouth of the
5. LONG COURSE swimmer and helps the swimmer to inhale
Refers to a pool length of 50 meters (164 air to breathe just by turning their head. A
feet). This is the standard distance for similar thing occurs when an airplane
Olympic and international competitions. travels at the speed of sound.
6. SHORT COURSE
10. BILATERAL BREATHING The word
A short course in swimming refers to a
―bilateral‖ means relating to two sides,
swimming pool that is shorter than the
and bilateral breathing means breathing
standard Olympic-sized pool, which is 50
out of both sides of your mouth.
meters (164 feet) in length

7. CARDIOPULMONARY
RESUSCITATION Cardiopulmonary
resuscitation (CPR) is an emergency
treatment that's done when someone's
breathing or heartbeat has stopped.
For example, when someone has a heart 11. UNILATERAL BREATHING
attack or nearly drowns. In swimming Unilateral breathing refers to
the technique of breathing to one side only.
CPR can help save a life. The American
Inhaling on one side and exhaling under the
Heart Association recommends starting
water using your nose while rotating your
CPR by pushing hard and fast on the
head. Which a breath is taken to the same
chest. CPR helps keep the blood
side once every two strokes.
circulating and delivers oxygen to the
It is often used in specific strokes like
body until specialist treatment is
freestyle.
available.

Open the airway using the head-tilt, chin-lift

maneuver. Pinch the nostrils shut for
mouthto-mouth breathing and cover the
person's mouth with yours, making a seal.
Give the first rescue breath, lasting one
second, and watch to see if the chest rises.
If it rises, give the second breath.

8. MOUTH-TO-MOUTH
RESUSCITATION A method of helping a 12. CATCH-UP DRILL
person who is not breathing to start A catch-up drill typically refers to a training
breathing again by blowing air into the exercise designed to help individuals or
person's mouth and lungs. teams improve their skills or performance
in a specific area. The term can be used in
various contexts, but it is often associated
with sports, education, or workplace
training.
 • FRICTION
- A type of drag caused by the friction
between the water and the swimmer's
body.

• PRESSURE DRAG
- This type of drag caused by the
13. CATCH difference in pressure between the front
In swimming, the "catch" is the critical and back of the swimmer's body.
moment when a swimmer's hand enters the
water and begins to apply force, effectively • WAVE DRAG
"grabbing" the water to propel themselves - A type of drag occurs when a
forward. It's the starting point of the pull, swimmer moves through the surface of the
where the swimmer transitions from water.
extending their arm into the water to
actively pulling through it.

4 Key Elements of the Catch

• HAND PLACEMENT - The hand

enters the water flat, fingers together,
and slightly angled downwards.
•WRIST POSITION - The wrist is bend
slightly downwards, allowing the swimmer
to engage the forearm muscles and create 15. GLIDE
a strong grip on the water. What is
• HIGH ELBOW - As pull begins, Glide?
the elbow moves towards the torso Means travelling through the water (either
creating a high elbow position. at the surface or underwater) without any
movements from arms, legs, torso or head
• BODY ROTATION - Body rotation (that is no kicking or no paddling). It
is essential for a powerful and efficient usually begins with a forceful push from
catch. the poolside or solid edge in order to
generate some propulsion. In order to
glide, you must stay as flat and compact
as possible in a horizontal position and as
close as possible to the water surface
(when doing a glide
at the surface).

14. DRAG
What is Drag in swimming?
Drag in swimming is the force that opposes
a swimmer's movement through the water.
It's caused by friction between the body
and the water, and by the water's
resistance to being pushed aside. 16. GUTTER
-is a channel or
3 Types of Drag that swimmer’s trough that runs
face: along the
perimeter of the
pool, typically at the top edge. Its
primary purpose is to collect and channel Tuck refers to a body position where the
rainwater, debris, and overflow water knees are pulled up towards the chest, and
away from the pool area, preventing the body forms a tight ball. This position is
flooding and maintaining water quality. - often used in dives and some aquatic
Gutter systems can be made of various maneuvers
materials, including concrete, fiberglass, to reduce drag and increase rotation speed.
or vinyl. They often have a slight slope to
facilitate water flow and may include The tuck position is commonly
overflow outlets or drain pipes to connect used in: *Diving: For various dives,
to the pool’s filtration system. such as inward somersaults and
- Gutters are able to clear the surface area backflips. *Aquatic acrobatics: For flips
of the pool much faster and more efficiently and twists. *Synchronized swimming:
than skimmers can. They also keep the For certain elements and formations.
water level consistent. Competitive
swimmers benefit because waves flow over 20. BODY ROTATION
the gutter and disappear, so there is much Body rotation in swimming refers to the
less turbulence in the pool.

17. THRESHOLD
What is Threshold in swimming?
"Threshold" is the speed or effort
level that is challenging but sustainable.
Imagine swimming fast, but not so fast twisting motion of the
that you get tired right away — that's your swimmer’s torso
threshold pace. Training at this level helps around their spine
your body get better at swimming longer during strokes. This
distances without getting tired too quickly. rotation is crucial for
Example: efficient swimming as
Think of it like jogging at a steady pace it helps streamline
where you’re breathing hard but can the
keep going without stopping. body, reduces drag, and maximizes
propulsion.

18. PIKE 21. WHIP KICK

-Pike is a diving position The whip kick is executed by bringing your
where the body is bent legs from straight behind you close to your
at the waist with the legs body by bending both at your knees and at
straight and toes your hips. Your legs then move outward and
pointed. The chest off to the side before extending and coming
should be flat against back together. This swimming technique is
the thighs, and the head often compared to a frog's movement.
should be
positioned to look over the toes. 22. DOLPHIN KICK
- A Dolphin Kick is also seen in
19. TUCK Backstroke and Freestyle races with
What is Tuck? swimmers underwater kicking off walls.
- By definition, a Dolphin Kick is a
swimming kick used mainly in Butterfly,
where the legs are extended straight back
and move up and down in unison with a
slight bend in the knees on the upward
movement.

-A Dolphin Kick can produce speeds up to

25% FASTER than your Freestyle Kick. This
is due to the fact both legs are coming of the pool. It is a powerful maneuver that
down and hitting the water with a larger can help swimmers gain momentum and
surface area. You get some help from the speed.
vortex of the waves produced by the
downward motion, and you’re How to perform a push-turn:
recruiting/using more muscles during this Approach: As you approach the wall,
kick. maintain a streamlined position and focus
on your speed.
Flip: As your feet touch the wall, initiate a
flip by tucking your chin to your chest and
pulling your knees towards your chest.
Push-Off: Once your body is fully rotated,
push off the wall with your legs as forcefully
23. SCISSOR KICK as possible while keeping your arms in a
-A type of swimming streamlined position.
kick used especially in Resurface: As you resurface, begin your
the sidestroke, in stroke immediately to maintain momentum.
which one leg is
moved forward and 27. APPROACH AND HURDLE
the other bent back -The Approach refers to the swimmer's
and they are then movement and technique as they prepare
brought together to make a turn or finish, focusing on
again in a maintaining speed and form.
scissor-like action. -The Hurdle usually refers to a critical part
of the race where the swimmer must
24. S SHAPED overcome challenges, like maintaining
PULL technique under fatigue or executing turns
An S-shaped pull effectively. It can
in swimming refers also relate to the dive during a medley
to the smooth, relay,
undulating motion where timing and positioning are crucial
of the swimmer's
arm during the pull KEY ELEMENTS OF THE APPROACH
phase of a stroke. The S shape motion has AND HURDLE
the swimmers hand entering thumb first,
followed by the hand shifting out, back in, APPROACH
and then back out again forming what - Stroke Timing: Adjust strokes for an
appears to be an S underwater. efficient turn or finish.
- Speed Maintenance: Keep up or
increase speed as you approach.
25. TAPER - Body Position: Stay streamlined to
Tapering in swimming refers to a strategic reduce drag.
period of reduced training volume and
intensity before a major competition. This HURDLE
period aims to allow the swimmer's body to - Starting Block Stance: Proper balance
recover from the intense training load and and positioning.
enter the competition feeling fresh, strong, - Explosive Push-off: Strong leg push
and ready to perform at their peak. for maximum distance.
- Streamlined Entry: Enter the water
26. PUSH-TURN with minimal resistance.
A push turn is a technique used in - Smooth Transition: Quickly move
swimming to quickly change direction at from dive to strokes.
the end of a lap. It involves touching the
wall, pushing off with your legs, and Recovery Phase in Swimming Recovery
rotating your body to face the opposite end is the part of your stroke where your arms
are coming over the water or in This position minimizes drag and allows the
breaststroke when your arms are driving swimmer to remain streamlined, making it
forward. Good recovery technique saves easier to float and stay balanced on the
energy, increases speed and sets up your water's surface.
pull.
To Perform:
1. Start Position: Begin by floating on
your back or in a horizontal position. 2.
Tuck Position: Draw your knees up
towards your chest and hold them with
your hands, while keeping your body as
Benefits of Proper Recovery compact as possible.
3. Head Position: Keep your head in a
•Increased Speed neutral position, with your face looking
•Improved Technique upwards or slightly forward.
•Reduced Fatigue 4. Buoyancy: Ensure your body
remains buoyant and balanced, with
BUOYANCY minimal movement or effort to stay afloat
Buoyancy swimming refers to techniques .
used to stay afloat and move efficiently in
water by utilizing the natural buoyant force
that counteracts gravity. This can involve
specific body positions and movements to
maximize the support provided by the
water. Essentially, it's about how to use the
water's buoyancy to maintain balance and
minimize effort while swimming.
SUPINE FLOAT
What is supine
float?
Supine float is a swimming technique where
you lie on your back in the water, with your
face and torso facing upward. Your body
should be completely relaxed and as flat as
possible on the surface of the water. This
Float allows them to breathe, especially when
When something ―floats in water‖, it they are experiencing leg cramps or when
means it stays on the surface of the water they are not feeling well, making it difficult
instead of sinking. This happens because of for them to swim to safety immediately.
a principle called buoyancy or the ability to
float in water.

PRONE FLOAT
Tuck Float
Prone float-is like lying flat on your
"Tuck Float" is a technique used to maintain
stomach, with your body as straight and
buoyancy and stay in a stable, horizontal
streamlined as possible. This helps you cut
position in the water. It involves tucking the
through the water with less resistance,
knees towards the chest and keeping the
making you faster and saving you energy.
head in line with the body while floating.
What is Sculling?
Sculling is a fundamental swimming
technique that involves making small,
controlled movements with your hands and SURFING
forearms to generate propulsion and
maintain your position in the water. It's Surfing is a thrilling aquatic sport, offers a
often used for treading water, practicing countless of benefits beyond just the
stroke mechanics, or simply staying afloat. adrenaline rush. It’s a fantastic way to stay
active, improve your physical and mental
What is snorkeling? health and connect with nature.
Snorkeling (British and Commonwealth
English spelling: snorkelling) is the practice SURFING AND SWIMMING AND THEIR
of swimming face down on or through a DIFFERENCE
body of water while breathing the ambient - Surfer’s rides waves while swimmers
air through a shaped tube called a snorkel, typically avoid them.
usually with swimming goggles or a diving -In terms of equipment surfing
mask, and swimfins. requires specialized equipment, while
swimming primarily involves
swimsuit. Surfer’s fucoses on
balancing and maneuvering, while
swimmers focus on propulsion.

MANUEVERING
- is an act controlling or directing
FINNING something often in a skillful way.
Finning – an action of the arms like the fins PROPULSION- is the act of driving or moving
of a fish, resulting mostly from the something forward.
movement of the elbow and the wrist in
and out from the body, in a press and SYNCHRONIZED SWIMMING
recovery action.
Synchronized swimming, now officially
Fins not only make you swim faster, but called artistic swimming, is a sport that
they also allow you to swim and kick for combines elements of swimming, dance,
longer periods of time, building endurance. and gymnastics. It involves athletes
Muscle recruitment is at an all-time high performing choreographed
when you're wearing fins, so they're a great routines to music in water, showcasing
way to challenge your legs and build their strength, flexibility, endurance, and
endurance for longer races. timing. The routines can be done solo, in
pairs (duets), or as part of a team