LEARN TO SWIM: TUTORIAL FOR BEGINNERS

A. Swimming Drills
 Be relaxed in the water
 So body will not freeze
 Allows body to stay on the surface and move forward
 Not to waste energy
 Lungs must have air
 To be able to float
*”When you breathe in air, you’ll float; but if you breathe out, you’ll sink”
 Be comfortable with the water
 Don’t start trying to swim ‘freestyle’
 Start with the basics
B. Basics of Swimming
*Find a place to swim
 must be shallow enough
 must have a comfortable temperature
1. Walk in the water
 To get used to the water
 Be one with the water
2. Put face into the water without goggles
 Help decrease fear of being in the water
 Prepares for future situations
 Steps:
 Stand and keep hands on rope or wall
 Put face down into the water while keeping eyes closed
 Then, open eyes
 Repeat
3. Put face into the water with goggles on
 Perform dry land stretching
 Keep nose closed while in the water
 Steps:
 Stand and keep hands on rope or wall
 Put face down into the water
 Then back up
 Repeat
4. Put head into the water
 Steps:
 Hold arms on a wall or rope
 Put face into the water
 Legs should be at the bottom of the pool
 Look around and try to be comfortable in the water
 Breathe air out through mouth
 Repeat
5. Put head down and keep legs relaxed
 Don’t be in a hurry
 Steps:
 Hold arms on a wall or rope
 Put face into the water
 Allow legs to relax
  Act as if no support from feet
 Lay legs on the bottom of the pool
 Imagine being in space
 Try diving and return to the surface
6. Buoy
 Help relax and be comfortable in the water
 Steps:
 Take a deep breath
 Bend legs up to stomach
 Hold legs together with hands
 Try to stay at the surface
 Take a break when runs out of air
 Then repeat
7. Star
 Steps:
 Take a deep breath
 Put chest and head into the water
 Start floating
 Try to keep pelvis back and head at same level
 Take a break when runs out of air
 Then repeat
8. Flotation
 Find a place away from a rope or wall but safe
 Steps:
 Take a deep breathe
 Put head into water
 Slowly relax legs
 Lean chest forward
 Allow back to be in a horizontal state
 Try to float
 Imagine being in space
 Take a break when runs out of air
 Then repeat
LEARN TO SWIM: BASICS OF BUOYANCY

1. Breathing Control
 Never inhale water while swimming
 Only breathe in when mouth is out of the water
 Pattern of inhaling and exhaling must be generated
 TYPES:
a) Blowing Bubbles through mouth
 Take a deep breath
 Lower face up to mouth
 Tighten lips
 Exhale slowly through mouth
 Maintain a steady flow of bubbles as long as possible
b) Blowing Bubbles through nose
 Take a deep breath
 Lower face up to nose
 Close lips completely
 Exhale slowly through nose
 Maintain a steady flow of bubbles as long as possible
c) The Bob
 Take a deep breath
 Lower face up to nose
 Blow bubbles with any method (nose, mouth)
 Exhale slowly
 Come up to the surface
 Breathe in once
 Lower face up to nose
 Blow bubbles
 Repeat
2. Floating
 Foundation for every stroke in the water
a) Front Float
 Stationary body position in the water
 Whole body should remain still and relax
 Perform in a chest or shoulder deep area
 Steps:
 Raise both arms to the surface
 Palms down
 Bend knees
 Take a deep breath
 Kick off feet
 Lower face comfortably
 Flex arms and legs
 Try to stay on the surface
 Dismount from floating correctly
 Bring knees toward chest
 Pull hands back towards the body
 Drive feet to the bottom of the pool
  3 golden rules:
 Hold breath
 Face down
 Relax muscles
 Common mistakes:
 Looking forward to the water
 Jumping above the water to start

b) Front Float
 Stationary body position in the water
 Whole body should remain still and relax
 Perform in a chest or shoulder deep area
 Steps:
 Raise both arms to the surface
 Palms up
 Bend knees
 Rest back of head to the surface of the
water
 Take a deep breath
 Kick off feet
 Chin up
 Flex arms and legs
 Try to stay on the surface
 Dismount from floating correctly
 Bring knees toward chest
 Pull hands back towards the body
 Drive feet to the bottom of the pool
 4 golden rules:
 Hold breath
 Chin up
 Chest up
 Hips up
 Common mistakes:
 Not holding breath
 Lowering chin
 Jumping above the water to start
3. Gliding
 Stationary body positions
 Efficient form of travel in the water
 Body remain still and relax
a) Front Glide
 Stand near a wall
 Steps:
 Take a deep breath
 Reach both arms straight above head
 One hand on top of the other
 Palms down
 Legs straight together
 Knees and ankles relax
 Chin and eyes down
  Head rest just at the surface of the water
 Place both feet up against a wall
 Push off lightly
 Dismount correctly
 Bring knees toward chest
 Pull hands back towards the body
 Drive feet to the bottom of the pool
b) Back Glide
 Stand near a wall
 Steps:
 Take a deep breath
 Reach both arms straight above head
 One hand on top of the other
 Palms up
 Legs straight together
 Knees and ankles relax
 Chin and eyes up
 Head rest just at the surface of the water
 Place both feet up against a wall
 Push off lightly
 Dismount correctly
 Bring knees toward chest
 Pull hands back towards the body
 Drive feet to the bottom of the pool