PEN 4A – Swimming 2

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 Swimming 2

Chapter 1

Basic Skills in Swimming

Chapter 1

Basic Skills in Swimming

Introduction

This chapter tackles the different basic skills in swimming. Expose the students in types of
strokes. Swimming takes a little coordination. You need to move your legs and arms in tandem,
as well as time you’re breathing and swimming strokes for maximum efficiency. Swimming
skills also include diving into the water to get a good, smooth start on your stroke.

1.1 BASIC SKILLS IN SWIMMING

1.1.1 Five Basic Skills in Swimming

1.1.1.1 Water Comfort

The most basic and essential swimming skill is simply becoming comfortable in
the water. Although humans are born with innate water skills, many people develop a
fear of the water. When unintentional submersion occurs, panicking gets in the way of
logical thinking and increases the likelihood of drowning. To become more comfortable
in the water, spend time in a shallow pool or wading in the ocean. Never enter the water
alone, especially if you are not a strong swimmer.

1.1.1.2 Breath Control

Breathing is often difficult for novice swimmers. With water all around, having
some water enter the nose and mouth is a common occurrence. Some novice swimmers
panic at the feeling of water in their noses, while others have trouble holding their
breath while submerged. Learning to control your breathing is a key component in
learning to swim.

Breath control begins with simple exercises such as drawing a breath,

submerging, blowing bubbles and then resurfacing for another breath. As your
swimming skills improve, you will learn specific breathing techniques for different
strokes. Work with a swimming coach or a friend or relative who is a strong swimmer.

4 Breathing exercises for smooth freestyle swimming.

 See https://youtu.be/-k7n60ZelRo

1.1.1.3 Floating
Floating, or keeping your body in a horizontal position in the water, is a basic
water skill. If you accidentally fall in the water, you may be able to float until you are
rescued, even if you are not strong enough to swim to safety. Humans are naturally
buoyant, and floating is not difficult. Like any other skill, however, floating does
require a bit of technique. Get lessons from a coach or a competent friend or relative.

Different Types of Floating

Knowing how to float in the water for long periods of time could save your life
in an emergency. Although you often see swimmers floating on their backs, this is just
one of many possible positions. Relaxing and staying motionless help you float more
easily, regardless of the position. No matter how confident you are in your floating
abilities, always carry a life jacket on any boating trip.

1. Survival Float
Also known as the jellyfish or dead man's float, the survival float is one of the
most important skills for swimmers to learn, since it can help you survive in the water.
Survival floating can help you if you're stranded in open water, but it's also a valuable
technique taught to children who may find themselves in a deep pool and don't have a
lot of stamina or strong swimming skills.

Get into water that's at least waist-deep and take a deep breath and hold it.

1. Float in a horizontal position with your face down in the water. Only the back of your
head should breach the surface. The air in your lungs will keep you floating.

2. Relax. Let your arms and legs dangle. Your arms may float up to the surface. You
may need to kick your legs a little after taking a breath to keep from sinking back down
too far.
 2. Horizontal Back Float
When performing the horizontal back float, you don’t use much energy, and you
stay fairly comfortable. In the horizontal back float, you lie on your back in the water
with your back slightly arched, your arms out to the sides and your legs straight. Your
face won’t go underwater and your legs, if relaxed will float.

Also known as the starfish float and it is a basic swimming technique. To do so,
you float on your back or your chest in a horizontal position with the arms and legs
spread apart. Seen from above this position reminds one of a starfish.

Here’s how to do the starfish float, on your back:

 Stand in the shallow area of the pool, so as to have the water at waist level.
 Crouch down so that the water gets at shoulder level.
 Spread your arms horizontally apart from the body.
 Lean back in the water to get into an oblique position.
 Push yourself away from the ground with your feet, with enough momentum so that your
legs move upward to the water surface.
 Lean on your back and straighten your body so that it forms a line from head to toes, with
arms spread apart.
 Slowly spread your legs apart.
 Keep your head, back and hips aligned, stay relaxed and breathe calmly.
 How to Float On Your Back for Beginners

https://www.youtube.com/watch?v=Xg6r3QcHjCk

3. Vertical Back Float

In the vertical back float, as in the horizontal back float, your face remains above
the water; however, in the vertical back float, less of your body floats above the water.
While your upper chest and your face stay out of the water, your legs drop down below
the surface.

How to get started floating vertically in water

 Allow your legs to relax and sink down. With that relaxation will come a little bend of the
knees – that’s fine.
 Relax and spread your arms wide to each side for maximum surface area.
 Take a big, deep breath to have maximum buoyancy and tilt your head back so your mouth
and nose point upwards.
 Stay calm and relaxed. Breathe gently in and out if you have enough buoyancy to keep your
nose and mouth above the waterline.
 If you sink too low, you might have to do a few gentle kicks with your legs to get just that bit
above the water line to breathe. Don’t kick too hard because that will cause too much bobbing
up and down.

How to do the vertical back float

See https://www.youtube.com/watch?v=kFmOtf_Ew1w

1.1.1.4 Kicking
Kicking provides propulsion through the water. Once you are comfortable with
floating, kicking is the logical next step. Kicking is also used in treading water, which
is the process of remaining in one place while keeping your head above the water line.
Many coaches use kickboards, or flat flotation devices made of foam or plastic, to
support the swimmer’s body. A kickboard allows you to focus solely on your kicking
technique without worrying about staying afloat.

Types of Kicking

1. Flutter Kick
A swimming kick used in crawl and backstroke in which the legs are extended
straight back and alternately moved up and down with a slight bend in the knee on the
upward movement.

See https://www.youtube.com/watch?v=makJKOu-8ds
2. Frog Kick
A swimming kick used in the breaststroke in which the knees are drawn up close
to the hips and the feet are thrust outward and backward so that the legs come together
when fully extended.

See https://www.youtube.com/watch?v=DoJ2BhS6Bis

3. Dolphin Kick
A swimming kick used mainly in butterfly in which the legs are extended straight
back and moved up and down in unison with a slight bend in the knees on the upward
movement.

See https://www.youtube.com/watch?v=VtI8XKnMIWc

5. Strokes
Strokes are the arm movements used to pull the body through the water. The
front crawl, sidestroke, breast stroke, backstroke and butterfly are the five most
common swimming strokes. Each stokes uses different body positioning, breathing
techniques and arm movements. Training with a qualified swimming coach is the best
way to learn the various strokes.
Different Swimming Styles and Strokes

1. Freestyle/Front Crawl

The front crawl is likely the first swimming stroke you think of when you picture
swimming. It is commonly called the freestyle stroke as most swimmers choose to use this stroke
in freestyle events as it is the fastest.

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 you’re 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.

See https://youtu.be/5HLW2AI1Ink

2. Backstroke
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.

See https://youtu.be/Z82YYbd6Mlc

3. 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.

This stroke is performed with your stomach facing down. Your arms move
simultaneously beneath the surface of the water in a half circular movement in front of your
body. Your legs perform the whip kick at the same time. The whip kick is executed by bringing
your legs from straight behind you close to your body by bending both at your knees and at your
hips. Your legs then move outward and off to the side before extending and coming back
together. This swimming technique is often compared to a frog’s movement.

Time each arm stroke to match your leg movements for more effective propulsion by
resting the arms while the legs kick, and straightening the legs while the arms push you forward.
This way, there is always something working to continue forward movement.

See https://youtu.be/QGZ8rIy-YtI

4. Butterfly
The butterfly is an advanced swimming stroke that provides an excellent workout. It can
be more difficult and tiring to learn, but it is also a lot of fun. It is the second fastest competitive
stroke, and the favorite stroke of Olympic legend Michael Phelps.
 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.

The best time to take a breath will be when your arms are just starting to come out of the
water, just before you begin the next forward thrust. Lift your head straight in front of you during
this move and do not turn your head to the side.

See https://youtu.be/H16wDdWw3Cc

There are five skills that are important for every swimmer to know:
1. Breathing technique
2. Gliding with your face in the water
3. How to coordinate various body parts during movement
4. Stroke styles/swimming techniques
5. Diving
 Chapter 2

Terms Used & Officials

In Swimming
Chapter 2

Terms Used & Officials in Swimming

Introduction

This chapter tackles the different terminologies used in swimming. It discusses also the
following officials. Swimming terminology or swim terms will help us to more understand the
game swimming.

Furthermore, it also aids us to recognize the different officials and understand their functions.

2.1 TERMS USED IN SWIMMING

2.1.1 Freestyle – most people know that there are four strokes in swimming, and most of us
know them as front crawl, backstroke, butterfly and breaststroke. However, once you start
swimming more regularly, you will hear the word freestyle used a lot. In swimming
terminology freestyle is the official name of the front crawl stroke used more commonly at a
competitive level.

2.1.2 Dolphin Kick – the dolphin kick is usually used for the butterfly stroke, and the start
and turns in a race, as it is very fast. It involves a whipping motion with the legs, keeping your
feet together, similar to how a dolphin swim. This is considered one of the hardest parts of any
stroke to learn, but there are plenty of things you can do outside of the pool to help speed you
along.

2.1.3 Tumble Turns – these are underwater somersaults used in backstroke and freestyle that
allow swimmers to push off from the wall for the next length. These may seem like a tall
order to a novice swimmer, but they are fairly easy once you have mastered the technique.

2.1.4 Body Roll – body roll refers to the rotation of your body from side to side. If you are
swimming freestyle, your body should be tilting on its side to a 40-60% angle, but your head
should remain straight in the water until you go to breathe.

2.1.5 Bilateral Breathing – bilateral breathing is used in the freestyle stroke and involves
breathing on both sides of the body. This helps to create smooth and even strokes. It also helps
to develop a good body roll. This is essential to swim great freestyle. Usually, you breathe
after a set of three strokes, alternating with breathing in on the left stroke on the first set, and
then on the right on the second.

2.1.6 Swimming Drills – when you start to become more confident, you may be asked by
your teacher to do swimming drills. This is swimming terminology for simple exercises
focusing on a particular part of your technique. If you are struggling to get the timing right on
your breaststroke kick, for example, you might use a float to hold up your front end and then
focus all your attention on the kick to help you improve it.
 2.1.7 Glide – you may hear your teacher telling you that you are gliding too much. In
swimming terminology gliding is when you are coasting along with a pause in your stroke.
When swimming, you should always be moving. If you have a moment where you are not
being propelled through the water at all, then you are losing speed and creating more work for
yourself as you accelerate again with the next movement. Gliding should be kept to a
minimum and a stroke should be as continuous as possible.

2.1.8 Body position – if you are told that you need to raise your body position, this usually
means that your hips and legs are sinking too low in the water, which means you are not
streamlined and your body has increased resistance through the water. Try to keep your body
as flat as possible in the water, and as close to the surface as possible.

2.2 OFFICIALS IN SWIMMING

There are several types of officials, which are needed to manage the competition.

2.2.1 Referee: The referee has full control and authority over all officials. The referee will
enforce all rules and decisions of FINA and shall have the final answer to all questions
relating to the actual conduct of anything regarding the meet, as well as the final settlement of
which is not otherwise covered by the rules. The referee takes overall responsibility for
running the meet and makes the final decisions as to who wins each race. Referees call
swimmers to the blocks with short blasts of his or her whistle. This is the signal for the
swimmers to stand next to their blocks. Then the referee will blow a long whistle that will tell
the swimmers to step on the block. For backstroke events, the long whistle is the signal for the
swimmers to jump into the water. The referee will then blow another long whistle, signaling
the swimmers to grab the gutter or the provided block handle. Finally, the referee will hand
over the rest to the starter by directing his or her hand to the starter.

2.2.2 Starter: The starter has full control of the swimmers from the time the referee turns the
swimmers over to him/her until the race commences. A starter begins the race by saying,
"Take your mark." At this point, the swimmers will get into stationary positions in which they
would like to start their race. After all swimmers have assumed their stationary position, the
starter will push a button on the starting system, signaling the start of a race with a loud noise
(usually a beep or a horn) and flash from a strobe light. A starter sends the swimmers off the
blocks and may call a false start if a swimmer leaves the block before the starter sends them.
A starter may also choose to recall the race after the start for any reason or request the
swimmers to "stand", "relax" or "step down" if he or she believes that (a) particular
swimmer(s) has gotten an unfair advantage at the start.

2.2.3 Clerk of Course: The clerk of course (also called the "bullpen") assembles swimmers
prior to each event, and is responsible for organizing ("seeding") swimmers into heats based
on their times. Heats are generally seeded from slowest to fastest, where swimmers with no
 previous time for an event are assumed to be the slowest. The clerk of the course is also
responsible for recording and reporting swimmers who have chosen to "scratch" (not swim)
their events after they have signed up or qualified to a semifinal or final. The clerk is also
responsible for enforcing rules of the swim meet if a swimmer chooses to not show up ("No
show" - NS) his or her events.

2.2.4 Timekeepers: Each timekeeper takes the time of the swimmers in the lane assigned to
him/her. Unless a video backup system is used, it may be necessary to use the full
complement of timekeepers even when automatic officiating equipment is used. A chief
timekeeper assigns the seating positions for all timekeepers and the lanes for which they are
responsible. In most competitions there will be one or more timekeepers per lane. In
international competitions where fully automatic timing and video placing equipment is in use
timekeepers may not be required.

2.2.5 Inspectors of Turns: One inspector of turns is assigned to one or more lanes at each
end of the pool. Each inspector of turns ensures that swimmers comply with the relevant rules
for turning, as well as the relevant rules for start and finish of the race. Inspectors of turns
shall report any violation on disqualification reports detailing the event, lane number, and the
infringement delivered to the chief inspector of turns who will immediately convey the report
to the referee.

2.2.6 Judges of Stroke: Judges of stroke are located on each side of the pool. They follow the
swimmers during their swim back and forth across the pool. They ensure that the rules related
to the style of swimming designated for the event are being observed, and observe the turns
and the finishes to assist the inspectors of turns.

2.2.7 Finish Judges: Finish judges determine the order of finish and make sure the swimmers
finish in accordance with the rules (two hands simultaneously for breaststroke and butterfly,
on the back for backstroke, etc.)

If an official observes a swimmer breaking a rule concerning the stroke, he or she is

swimming, the official will report what they have seen to the referee. The referee can
disqualify (or DQ) any swimmer for any violation of the rules that he/she personally observes
or for any violation reported to them by other authorized officials. All disqualifications are
subject to the decision and discretion of the referee.

Those who are disqualified may choose to protest their disqualification. Protests are
reviewed by a panel of officials instead of the deck referee or stroke judges who may have
made the initial disqualification report.

Note: World Aquatics, formerly known as FINA, is the international federation recognized
by the International Olympic Committee for administering international competitions in
water sports. Founded as FINA (Fédération internationale de natation; International
Swimming Federation) in 1908, the federation was officially renamed World Aquatics in
January 2023.