INTRODUCTION

Swimming is as old as Humanity, the ancient cave paintings testify that our forefathers
also tried a variety of floating and swimming styles. It is interesting to look back to the past, and
keep track of how the ancient bath life developed from the sacred immersion in water, how the
medieval legend of sea monsters made swimming fearful and how the current versions of
competitive water sports appeared in the 19th century. Man always found out new and new
swimming styles and has been improving his technique up to the present day. The present book
presents the origins and the latest history of swimming, the stages of its development into a
competitive sport and highlights its outstanding figures. We will analyse the different styles and
the related technique of the starts and turns as well as the rules. We will present the specificities
of this sport, its biomechanics and its impacts on the human body. We recommend this manual to
the representatives of certain athletic professions (physical education teachers, sports activity
organisers, professionals of recreation) and to future sports professionals so that they learn about
swimming and about the basics of swimming education. To do this, the authors intend to help
with the present book.

SWIMMING

Swimming is a form of cardiovascular exercise that burns calories for weight control
and works muscles for toning and definition. Using the proper equipment for swimming
provides safety benefits and maximizes the effectiveness of the workout. Most sporting goods
supply stores sell a wide variety of swimming gear, allowing you to choose the pieces that
match your specific needs.

THE EVOLUTION OR WORLD RECORDS IN COMPETITIVE SWIMMING

The International Swimming Federation was founded only after the Olympic Games in
1908 in London, but the first world records in swimming had already been recorded earlier. The
first task of FINA was the post factum verification of the performances. Upon the review of the
swimming world records, a lot of interesting data can be observed. For example, most of the
world records are in freestyle. Most of the men’s world records are in the event of the 100-metre
breaststroke, while most of the women’s world records are in the 200-meter breaststroke. The
first record-holder of the 100-metre freestyle is the multiple Olympic champion, the Hungarian
Zoltán Halmay, who set up the record in 1905 at 1:05,8. However, it was Weissmüller who
managed to cross first the one-minute dream limit (57.4) at the Olympics in Paris in 1924. At the
beginning of competitive swimming, distances were measured in yards (e.g. in 1904, Halmay
won an Olympic gold medal in 50 and 100 yards). Longer distances were calculated in miles.
Since traditional British distances (100, 200, 400 yards and 1 mile) were dismissed May 1st
1957, FINA abolished in 1968 all the world records set up in distances measured in yards, In
1969 the final list of the 31 events was determined in which one can beat a world record in a 50-
metre pool (16 male and 15 female events). In 1972 the registration of the world records to the
nearest hundredth was introduced. The change in the rules of certain events, and the development
of the swimming technique promoted new world records. From 1964, at the turn in freestyle the
walls of the pool were not to be manually touched any more, which accelerated swimming. Over
the years, the rules of the breaststroke have changed the most often; it’s no wonder that so many
world records were setup in the event. After the Olympic Games in 1956, FINA has banned
underwater breaststroke swimming. Since then, the rules have changed several times; most
recently a downward dolphin kick has been permitted after the start and the turns. The rules of
the turns in backstroke were altered in 1991, permitting a turn similar to the freestyle turn
technique. The short-course records have been registered since March 3rd 1991.

The FOUR Competitive swimming strokes are freestyle, backstroke, breaststroke and
butterfly.

Also there are other strokes: Side stroke, Elementary back stroke, Combat Side stroke,
Trudgen.

1. Freestyle/Front Crawl Stroke

The most common swimming stroke is the freestyle or front crawl stroke. It is the most
natural to perform of all the different swim strokes and can be performed in a swimming pool or
other bodies of water.

 FREESTYLE SWIMMING TECHNIQUE

In the next section, we will describe the swimming technique of the freestyle stroke/front crawl.

 Body Movement

The freestyle stroke is swum in a horizontal position with the body facing down. The body rolls
from one side to the other, always turning to the side of the arm that is currently pulling in the
water.

The head remains in a neutral position; face down, except when breathing.

To enable breathing, the body rolls a little further to the side during the arm recovery, and the
head also turns to the side until the mouth is above the water surface.

 Arm Movement
 In the freestyle stroke, the arms execute alternating movements. While one arm moves and
pulls underwater from an extended forward position to the hip, the other arm recovers above
water from the hip to the extended forward position.

Once this is done, the arms switch roles, such that each arm pulls and recovers once over the
entire stroke cycle.

The arm movements are described in more detail below:

1) Starting position: For our discussion, we assume that the starting position is with the arm
extended forward underwater at the end of the previous arm recovery.

2) Down sweep: The forearm moves down while the elbow remains high in the water. The upper
arm moves outward and backward. No force is used in the downsweep movements; the swimmer
is only preparing the next phase of the arm stroke.

3) Catch in the high elbow position: The forearm and palm are in line, vertical and facing
backward, while the elbow is still high in the water. The upper arm is outside the shoulder. This
is the beginning of the propulsive phase.

4) In sweep: The arm moves as a unit, like a big paddle, pulling at the water. The upper arm
moves backward and inward, while the hand sweeps from outside the shoulder to below the
belly.

5) Upsweep: The hand changes direction and moves from below the belly toward the hip, now
pushing against the water. At the same time, the body rolls onto its side so that the hip moves out
of the way of the hand.

6) Release: The arm leaves the water at the hip, with the elbow leading, and the forearm and
hand following.

7) Recovery: The arm swings forward, with the forearm relaxed and dangling.

8) Entry and extension forward: Once the hand has passed the head, it dives back into the
water, and the arm extends forward underwater. At the same time, the head and body roll back to
a neutral position.

9) Synchronization of arms: As soon as the recovering arm dives into the water, the other arm
begins pulling backward in the water, and so on.

Please note that there is a bit of overlap in the underwater phases of both arms: the recovering
arm will have already entered the water while the other arm is still pulling underwater.

This swimming technique is called front-quadrant swimming.

 Leg Movement - The Flutter Kick

 In the freestyle stroke, the legs execute a flutter kick. This means that they perform small, fast
movements with stretched feet while the hips and knees bend slightly.

The flutter kick uses alternating and opposite movements. While one leg moves up, the other moves
down, and vice versa.

The flutter kick is performed continuously over the entire stroke cycle.

The flutter kick is a simple yet efficient kicking technique and complements the alternating arm
movements of the front crawl stroke quite well.

 Breathing

To breathe, the swimmer turns his head to the side during the arm recovery until his mouth is above
the water surface. The swimmer inhales quickly and then turns his head back down.

The exhalation begins as soon as the mouth is under the water surface again and continues until the
next breathing arm recovery.

The most common breathing patterns are breathing with every other arm stroke (always on the same
side) and breathing with every third arm stroke (changing breathing sides each time).

2. Back Stroke/Back crawl

Backstroke or back crawl is one of the four swimming styles used in competitive events
regulated by FINA, and the only one of these styles swum on the back. This swimming style has
the advantage of easy breathing, but the disadvantage of swimmers not being able to see where
they are going.

 BACKSTROKE TECHNIQUE

Backstroke is a crossed cyclical motion, which allows even speed. Despite this, it is one of
the slowest swimming styles. The reason for this must be the steep posture. The longitudinal axis
of the body forms an angle with the water surface. This is due to the fact that the leg stroke
cannot break the water surface while executing the upward kick but it should remain under
water, and this in turn requires the steeper posture of the swimmer. While swimming the head is
raised, eyes kept in the direction of the feet, the water line is below the ears, while the body
rotates continuously along the longitude axis at about 45 degrees, and the head remains static
throughout swimming.

3. Breast Stroke
 Breaststroke is a swimming style in which the swimmer is on their chest and the torso
does not rotate. Some people refer to breaststroke as the "frog" stroke, as the arms and legs move
somewhat like a frog swimming in the water.

 BREASTSTROKE TECHNIQUE

Today’s modern breaststroke is no longer featured by the classic wide arm and leg
movements. The moves have narrowed; the swimmer raises high above the water, and throws
his arms forward above the water. There are several modern breaststroke techniques. One of
them is the flat style, when the swimmer, so that to reduce the frontal horizontal resistance
keeps his body in a Fig. 30: The above-water phase of breaststroke arm cycle 35 horizontal
position, the hip does not sink deep, so less energy is needed to perform the movement cycle

The other one is the surging technique when the shoulders rise higher above the water,
the rate of the hip bend is less, since the body is constantly changing like waving, but the hip
sinks deeper. Professionals provide reasons for and against both techniques. In connection
with breaststroke we cannot speak of constant posture. The position of the body is similar to
that of the butterfly style, it keeps changing due to surging. The body must lie on the breast;
while both shoulders shall be parallel to the water surface It is prohibited to abandon this
position on the abdomen all along the course, with the exception of the turns. The leg work
of the breaststroke can be divided into several phases. It consists of a passive leg pull and an
active kick move.

The passive leg pull begins with pulling the leg upwards. Feet are relaxed and toes are
pointed within the hipline (in order to keep streamline position they are not wider than this
line) and move downwards. Then the knees begin to move away from each other, but in order
to remain within the streamlined position they stay within the shoulder line. The first part of
the backward kick is still passive, the feet turn outward, keep moving outward and
downward, the hip bends continuously. This degree depends on the application of the wave
style (30-35 degrees) or the flat style (60-90 degrees).

At the end of the Fig.31: Series of photos of the arm stroke phases of breaststroke 36
passive the feet suddenly turn outward dynamically. At this point, the feet get into a pointed
position, i.e. into a position suitable for catching the water. From here starts the propulsive
phase of the leg stroke. The propulsive phase of the backward kick starts with the feet
moving downward and outward, then legs are closed with an increasing speed on a slightly
downward circular orbit.

This continues until simultaneously with the legs getting in full extension the pointed feet
with the soles turning toward each other protrude completely. After the active phase of the
legs the swimmers lifts his legs in order to bring them in streamlined position. The leg lift
ends at the body line, and that movement is followed by a short glide. In breaststroke the
 rules strictly prohibit the scissors, crawl or downward dolphin motions. The legs can break
the water surface, if this is not followed by a downward dolphin kick

4. Butterfly Stroke

The butterfly (colloquially shortened to fly) is a swimming stroke swum on the chest,
with both arms moving symmetrically, accompanied by the butterfly kick (also known as the
"dolphin kick"). It is the newest swimming style swum in competition, first swum in 1933 and
originating out of the breaststroke.

 BUTTERFLY TECHNIQUE

Similarly to breaststroke, in butterfly style we cannot speak of permanent posture. The body
position is changing wave-like. In order to reduce the resistance, in the most propulsive phase of
the butterfly stroke the body must be streamlined, so preferably horizontal. The body – from the
first arm stroke of the start and of the turns – must be always on the abdomen, while the
shoulders must be parallel with the water surface.

Other Swimming Stroke Styles

1. Sidestroke

The sidestroke is named because the swimmer lies on one’s side with asymmetric arm and leg
motion. And it is helpful as a lifesaving technique and is often used for long-distance swimming. The
sidestroke allows the swimmer increased endurance. Working both arms and legs in the same way, the
side stroke uses them both. A swimmer tired of exercising one side can turn over and use the other. The
changing action helping the limbs to recover.

This is an older swimming style that is not used in swim competitions. But is still an important stroke
to learn for safety reasons. It is most used by lifeguards when they rescue someone. This stroke most
allows you to pull something along with you. It involves swimming on your side. 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.

2. Elementary Backstroke

Elementary backstroke is a basic swimming technique that is easy to learn. So useful for
improving your water confidence as a beginner.

This is a variation from the typical backstroke you see. It uses a reversed breaststroke kick
while your arms move in sync beneath the water. It’s called “elementary” because of its simple
technique that’s easy to pick up. And is often one of the first swim strokes taught to new
swimmers for this reason.

3. Combat Side Stroke

Combat side stroke is a variation of the side stroke and taught to the United States Navy
SEALs. The combat side stroke is a relaxing and very efficient swim stroke. It is also an updated
version of the traditional sidestroke. The CSS is a mix of sidestroke, front crawl, and
breaststroke. Making them less visible while allowing them to swim with greatest efficiency.
Two critical criteria for combat operations that need swimming on the surface. This is a
complicated stroke to learn.

4. Trudgen

This stroke evolved from the sidestroke named after the English swimmer John Trudgen.
You swim on your side, alternating lifting each arm out of the water and over your head. It uses a
scissor kick that only comes in every other stroke. When your left arm is over your head, you
spread your legs apart to prepare to kick. And then as the arm comes down you straighten your
legs and snap them together for the scissor kick.

EQUIPMENTS IN SWIMMING

Swimsuit

It’s obvious that you'll need a swimsuit to swim. However, the right swimsuit fits close to
your body and doesn't hinder movement. A suit that is too big may sag and make you
uncomfortable, altering how you move in the water. A suit that is too snug may restrict range of
motion and make it difficult to get the most out of your swimming session. Try on several
swimsuits to find the right fit. Professional swimmers wear competition suits that streamline their
stroke and help with speed. If you are a recreational swimmer, choose a suit that is comfortable
while you are in the water.

Goggles

Goggles allow you to see underwater, important in crowded pools or for lap swimming
when you need to see turns, walls and barriers. Wearing goggles in the water also protects your
eyes from chemicals used to clean the pool. If you wear contact lenses, a pair of goggles helps
prevent them from falling out while you're swimming. Goggles are available in a variety of
styles and colors. Choose a pair that sits snugly on your face, which prevents water from seeping
in.
Swimming Cap

Most people forgo a swimming cap in the pool, but if you spend a lot of time in the
water, the right one is beneficial. A swimming cap keeps long hair out of your face while you
swim. It also corrals your hair, helping streamline your silhouette as you swim. Most
professional swimmers wear a swim cap for these reasons. However, a cap also protects your
hair from harsh chemicals in pool water. A swim cap also helps hold your goggles in place,
preventing them from shifting as you move underwater.

Fins, Paddles And Boards

Fins, paddles and boards are not required for competition, but may be beneficial during
practice or for recreational swimmers who are looking for a more challenging workout. Fins
increase the resistance to your legs while paddling, which enhances the muscular benefits.
Boards aid with buoyancy, allowing you to practice new techniques. Paddles work much like
fins, but attach to your hands. These tools are often used during professional practice sessions to
enhance speed and performance.

SIZE and DIMENSION of the SWIMMING POOL

Volume. Olympic-size swimming pool are approximately 50 m or 164 feet in length, 25 m or 82
feet in width, and 2 m or 6 feet in depth. These measurements create a surface area of 13,454.72
square feet and a volume of 88,263 cubic feet. The pool has 660,253.09 gallons of water, which
equals about 5,511,556 lbs.