LESSON 1 :  Swimming is a fun activity, which keeps

Basic Swimming exercising your heart.

 Any person of any age can swim.
BRIEF HISTORY OF SWIMMING  Swimming is one of the best workout for the
Archaeological and other evidence shows whole body.
swimming to have been practiced as early as 2500 BCE  It also helps to relax your body and mind.
in Egypt and thereafter in Assyrian, Greek,and Roman  Swimming is not only a wonderful aerobic and
civilizations. In Greece and Rome swimming was apart resistance workout or a fabulous experience but
of martial training and was, with the alphabet, also part also an activity, which provides a lot of health
of elementary education for males.The earliest benefits to human body.
instruction programs were in Great Britain in the 19th
century, both for sport and for lifesaving. The programs Disadvantages and Risk of Swimming
were copied in the rest of Europe. The freestyle stroke Swimming might seem like a fantastic way to
in swimming was developed based on a traditional spend and enjoy the hot summer days. However,
swimming style in Solomon Islands. swimming is not without its own drawbacks and
hazards.
The historical background of swimming in the There are certain inherent risks from spending
Philippines too much time in the water, as well as other less-known
The Filipinos needed the motivation to issues that we may face due to what is on the water. We
appreciate swimming as a competitive sport. This is due might not think about it too often, but a swim in a local
to the fact that their ancestors were sea-faring people pool or a quick dive in the ocean can sometimes lead to
owing to the more than 7,100 islands which compose some unnecessary health-related experiences.
this country.
The American military men introduced 1. Pools Have Chlorine
swimming as a comparative sport in the country. Chlorine must in the pools because it is a
powerful disinfectant. Being exposed to high amounts of
THE ADVANTAGE AND DISADVANTAGES OF SWIMMING chlorine is not healthy as it can cause, among other
These are the ADVANTAGES of Swimming: conditions, headaches, dry skin, and eye irritation.
 Swimming is a kind of sport and effective Wearing swimming goggles can help in
exercise for good health. preventing irritation of the eyes; however, your skin,
 Swimming helps to reduce weight by burning hair, and ears will still be exposed to the effects of
calories when you get into the water. It is good chlorine.
exercise to lose weight and eliminate obesity. In addition, inhaling chlorine can cause
 Swimming helps to boost your mood by respiratory problems, and it increases the risks of
reducing tension. developing asthma.
 Swimming helps reduces heart disease, as it is 2. Common Injuries
great cardiovascular exercise. Another notable disadvantage of swimming is
 Swimming is also good for strengthening that swimmers are prone to specific injuries. This
muscles. happens due to high amount of repetitive movements
 Disabled persons can also use swimming as part during different strokes.
of their normal activity while those with injuries The most common swimming injuries are:
can use swimming as part of therapy and  Shoulder injuries, tendinitis, and shoulder
rehabilitating activity. impingement.
 Both men and women can enjoy swimming  Knee injuries.
during summer to keep body cool.  Neck and low back injuries.
 Swimmers or athlete often swims daily for  Biceps tendinitis
fitness and to remain healthy.
 It is one of the effective exercise and great for
the heart and lungs.
All these can be caused by a combination of different of developing, and as a result, infecting the skin of your
things like: ears.
 Lack of proper rest between swimming sessions. 8. Sun Exposure
 Bad stroke technique. It has believed that sun exposure is a reason
 Poor breathing technique. why people feel exhausted after swimming. A study
 Poor conditioning and strength of the core and found that people who spend long times outdoors,
hips. exposed to the sun tend to lower their cognitive
functions temporarily.
3. Undesired Weight Gain Another theory is that swimming in cold water
Weight gain can be considered one of causes us to spend more energy to maintain proper
thelessknown disadvantages of swimming in levels
colder,compared to warmer water, leads to higher levels of body core temperature. Thus, making us more tired
of perceived hunger. than usual.
This led to the participants who swam in the In addition, it has believed that many people
colder water to consume as much as 44% more calories. tend to go for a swim early in the morning without
This result was despite their caloric expenditure being getting a proper breakfast. As a result, swimming after a
relatively the same as the participants swimming in long period of fasting can be the reason why we
warmer water. experience fatigue afterward
4. Risk of Drowning 9. Polluted Water
Although swimming in a pool can be a lot safer, A significant disadvantage of swimming,
swimming in open waters (like the oceans, lakes, or especially in lakes, rivers, or oceans, is the negative
rivers) can be quite dangerous. effect of doing it in polluted waters.
The danger comes from the currents and the There is always the risk of swimming in waters
lack of familiarity and experience with how underwater that are polluted with animal and human waste, trash,
currents interact with our bodies. germs, and more. Swimming in polluted waters that are
5. Dehydration near any industrial plants, sewer water treatment
Swimming is quite an intensive exercise that plants, or wastewater discharge points is extremely
requires the use of all your major muscles. As a result, unsafe and should be avoided.
this cause you to sweat and lose fluids, just like other It can cause different health complications like
types of intense exercises. However, since you are infections of the skin, eyes, ears, stomach, the
underwater, it is hard to notice and feel that you are respiratory system, and of the open wounds.
sweating. 10. Winter Swimming
6. Fungal Infection Swimming in the winter, for many of us, is often
Fungal infections are another common out of the question. Especially swimming in oceans,
disadvantage of swimming. A common type of fungal rivers, or lakes. Swimming in cold water can affect us in
infection amongst swimmers is athlete’s foot; it is highly several dangerous ways. It can potentially cause:
contagious, and it  Hypothermia
can spread quickly. Another concern is the possibility for  Sudden heart attack
a yeast infection, especially for women, which is caused  Loss of capacity to swim
by a combination of the swimming water, high humidity, 11.Cramps
and the heat.  Loss of electrolytes and dehydration
7. Bacterial Infections  Too much swimming
Many different bacteria and pathogens can be  Lack of proper conditioning
found in the water. Even in the well-chlorinated pools, 12. Bumping into Foreign Objects
some bacteria can still survive. • Swimming in open water might be very easy to bump
A common bacterial infection is the into different sorts of rocks and sea creatures
swimmer’s .ear. It usually develops when water stays in • Animals that although less dangerous can harm us,
the ear canal for a long time.This gives bacteria a chance too, like jelly fish, crabs, and sea urchins
• Sharks are a well-known danger that is present in most  Tumble turns- these are underwater
beachgoers somersaults used in backstroke and freestyle
that allow swimmers to push off from the wall
• Shallow waters might be possible to hit your legs or for the next length
hands on sharp rocks or step on seashells. (although it  Roll- body roll refers to rotation of your body
might not lead to a severe injury, this can cause some from side
bruises and wounds)  Bilateral breathing- bilateral breathing is used in
the freestyle stroke and involves breathing on
Water Safety Tips: both sides of the body
1. Walk, don’t run. The number one pool safety rule is to  Unilateral Breathing- you breathe in every other
never, ever run near a swimming pool. Slipping on wet arm stroke. As a consequence, you always
concrete is a real concern and serious injuries can result. breathe in on the same side . This gives you
2. Listen to instructions and obey pool rules. Public pools plenty of oxygen and is especially useful in short
may have different rules regarding conduct and play in distance races.
the pool, including allowed toys and attire. Always obey  Swimming drills-this is swimming terminology
the pool rules. for simple exercises focusing on a particular part
3. No diving in the shallow end. Only dive in designated of your technique
areas, and never dive into an above-ground pool. Diving  Glide- gliding is when you are coasting along
injuries can have a lifetime consequences. with a pause in your stroke
4. No roughhousing. Drowning accidents can occur  Streamline- underwater body position after
during rough play in the pool, especially with young driving or pushing off the wall which maximizes
children. No jumping on each other in the pool, or swim speed and efficiency
holding anyone underwater  Kick- legs only (no pulling)
5. Don’t play around drains and covers. Even when  Kickboard- A flat float used for doing kick
properly equipped, pool drains and covers can be  Backstroke- back crawl
hazardous. Never play near drains or suctions.  Backstroke- back crawl
Entrapments occur when someone or something  Aerobic- longer distance, moderate intensity,
becomes stuck to these drains or suctions and pose a short rest period swimming sets that focus on
serious danger. building endurance
6. Never swim alone. No one should swim alone.  Anaerobic-shorter distance, high intensity , long
Drowning accidents are vastly more likely to occur when rest period swimming sets that focus on
the victim is alone or unsupervised. building power
9. Out of pool and inside when storms threaten.  Long course- 50 m pool(term used for
Lightning can strike suddenly, even in the absence of describing competitions)
rain or with blue sky visible. Take cover when a storm  Pull- arms only (no kicking)
approaches and remain out of the water until at least 30  Short course- 25 m pool ( term used for
minutes describing competitions
after the last lightning is sighted or thunder heard.  IM- individual medley consists of 4 strokes.
10. Know how to respond in an emergency. Know the These 4 strokes go
basics of CPR and first aid. Always have a phone  In order by Butterfly, Backstroke, Breaststroke
available. Students should be taught to notify an adult and Freestyle.
immediately if anyone is having difficulty in the water.  False start rope- a false start/recall rope is a
rope that stretches across the width of
TERMINOLOGIES IN SWIMMING competitive racing pools.
 Freestyle- in swimming terminology, freestyle is  Backstroke turn indicator- a line of flags crossing
the official name of the front crawl stroke used the water to warn backstroke swimmers that
more commonly at a competitive level. they are nearing the end of the pool so that
 Dolphin kick- simultaneous leg kick used in they can prepare for their turn.
Butterfly
  Stroke- your breaststroke, often FC, but can be while learning the leg movements of the different
others swimming strokes.
 Backstroke- Backcrawl
 Catch-up- drill where on FC one hand stays at Kickboard
full stretch ahead until the other meets it then it A kickboard can be used to isolate and learn the leg
begins the stroke movements, especially the flutter kick and the
breaststroke kick.
A kickboard makes less sense to learn the dolphin kick
LESSON 2 used in butterfly, as the kickboard limits the body
SWIMMING EQUIPMENT undulation that is essential in that stroke.
Please note that holding the kickboard in front of you
A swimming cap is often mandatory when swimming in at arm’s length while flutter kicking can put some
a public pool, unless you are bald. A swim cap also strain on your shoulders.
comes in handy if you have long hair and want to avoid Using a swimming noodle across your chest can be a
that it gets into your face while swimming. valid alternative for those kinds of exercises.

Goggle SWIMMING POOL

A good pair of swimming goggles is also must if you are An Olympic-size swimming pool conforms to regulated
serious about learning to swim. Swimming goggles allow dimensions that are big enough for international
you to submerge your head without having to fear of competition. This type of swimming pool is used in the
getting water in your eyes. You will be more relaxed and Olympic Games, where the race course is 50 metres
able to streamline your body better. (164.0 ft) in length, typically referred to as "long
Nose Clip course",
A nose clip is nice to have, as it keeps water out of your distinguishing it from "short course" which applies to
nose. So it’s one thing less to worry about during the competitions in pools that are 25 metres (82.0 ft) in
initial learning phase. length, or 25 yards (22.86 m) in the United States. If
A nose clip helps especially while learning front crawl, as touch panels are used in competition, then the distance
it takes quite a bit of technique and coordination to be between touch panels should be either 25 or 50 metres
able to breathe on the side and keep your arms and legs to qualify for FINA recognition. This means that Olympic
moving. pools are generally oversized, to accommodate touch
Swim Fins panels used in competition.
Swim fins dramatically improve the efficiency of your
flutter kick in front crawl and backstroke and the An Olympic-size swimming pool is used as a colloquial
efficiency of your dolphin kick in the butterfly stroke. unit of volume, to make approximate comparisons to
The legs are much better supported in the water, and similarly sized objects or volumes. It is not a specific
hence you can focus on learning the arm stroke definition, as there is no official limit on the depth of an
movements. Olympic pool. The value has an order of magnitude of 1
Pull Buoy megaliter (ML).
The pull buoys is a figure-eight shaped flotation device
made of solid foam and which you squeeze between Measurement and Facilities
your thighs.
A pull buoy also supports your legs so you can focus on
the arm stroke movements. It makes the most sense to
use them when swimming front crawl.
Swimming Noodle
(also called water noodles) are those long colored
flexible cylinders made of solid foam. Children like them
a lot, as they are great pool toys. But they can also be
used as flotation devices to support the upper body
 Stretching should also focus on key areas of the body
that are used by a particular sport.
In swimming, special attention should be paid to the
shoulders and arms.
When carrying out stretches in your swimming warm
up, remember that they should never hurt. If you
overstretch and feel pain, relax slightly and hold the
stretch where it feels more comfortable.
A good amount of time to hold stretches is between 10
Do’s and Don’ts in Swimming and 30 seconds. Any quicker, and the muscles won't be
•Communication. sufficiently lengthened. Any longer, and you could put
•Move Out of the Way. too much pressure on them.
•Treat Other Swimmers With Respect. With that in mind, we take a look at 13 essential
•Don't Cut Off Other Swimmers. stretches for swimmers to do before exercise.
•Don't Ride Someone's Feet.
•Wait at Least 5 Seconds ESSENTIAL STRETCHES FOR YOUR SWIMMING WARM
Between Swimmers. UP
•Don't Join A Lane That's Not Your Speed
SHOULDERS
LESSON 3 Our first four stretches focus on the shoulders. The
EXERCISES FOR SWIMMERS WARM-UP and shoulder is the most intricate joint in the entire body, so
STRETCHING DYNAMIC EXERCISE STATIC EXERCISE you must stretch and warm up properly by performing a
series of rotations to really extend them. The smoother
Dynamic exercise is defined as rhythmic muscular these exercises are performed, the more effective they
activity resulting in movement, and initiates a more will be.
appropriate increase in cardiac output and oxygen
exchange.
Dynamic stretches are controlled movements that
prepare your muscles, ligaments and other soft
tissues for performance and safety

Static exercise (also known as static exercises) are

performed by increasing tension in a muscle while
keeping its length constant.
Static stretches are those in which you stand, sit or lie
still and hold a single position for period of time, up to ARMS
about 45 seconds. After starting work on the shoulders, it makes sense to
also focus on the arms. Our next three stretches will
13 Essential Stretches for your Swimming Warm Up help you warm up the shoulders and arms together. If
Warming up your body before exercise is as important you can,
for swimming as it is in any sport. perform these exercises in front of a mirror to check you
Stretching plays a key role in this process, as it helps to are doing them properly, particularly if you are not
prepare your muscles and joints for the intense workout being followed by a
ahead.
While a warm up will generally involve low-level activity
to raise body and muscle temperature in preparation
what's ahead, stretching is equally important to prepare
the body and reduce the risk of injury.
 REST OF THE BODY
Now let's move on to the rest of the
body.

Breathing is also extremely important, particularly when

performing 'static' exercises such as these. Breathing
out as you stretch and extend as far as possible helps
you relax more and makes these exercises as effective as
possible.
Feeling slight pain – but nothing excruciating – is
normal, and remember to keep proper posture at all
times when
performing these exercises.
Now you have warmed up, you can enter the water....
enjoy your training!