PEH

• Swimming


  The self-propulsion of a person through water or other liquid, for survival, recreation, sport, exercise, or other reasons
• Locomotion


  Achieved through coordinated movement of the limbs, the body, or both
• Early man probably learned swimming by observing animals that used a running motion to move about on or in water
• Water is an unnatural medium for humans because it interferes with the breathing mechanism unlike animals, they are usually better equipped anatomically for swimming. Human can't easily keep their nose above the water while horizontal
• Swimming was also one of the most viewed events in the Summer Olympics, even in the beginning of the first modern Olympics
• Philippine Swimming Incorporated (PSI)


  The national governing body for swimming and other aquatic sports in the Philippines
• International Swimming Federation (Fédération Internationale de Natation or FINA)


  The governing body for the sport of Swimming in the world
• Asia Swimming Federation


  Oversees an international aquatics competition in Asia and is affiliated with the Olympic Council of Asia and FINA
• Short Course Pools


  More common at public swimming locations or high schools. Length: 25 meters or 25 yards. Abbreviations: SCM means 25 meters long, SCY means 25 yards long. Number of lanes: 4 or more
• Long Course Pools


  Normally found on college campuses or higher-end swimming facilities. FINA only accepts international records swum in long course pools
• Lane Lines


  Wire cables covered with small plastic buoys or floats that separate each lane. In a short course pool, the floats will change color at the 15-meter (49-foot) mark. In a long course pool, they will change color at the 25-meter (82-foot) mark. Lane lines should be 2.5 meters (8.2 feet) wide, although this varies quite a bit from pool to pool
• Starting Blocks


  Used in competition. Each swim leg or relay begins with a dive from these blocks. The only exception is for backstroke races, which begin in the water with the swimmer holding on to the grips or handles included for backstroke starts
• Backstroke Flags


  Used by swimmers to gauge how far they are from the wall. FINA requires a height between 1.8 meters (5.9 feet) and 2.5 meters (8.2 feet) above the surface of the water and 5 meters (16.4 feet) from the wall
• Swimwear and Gears


  • Swimsuit - lightweight, non-absorbent fabrics, and a snug fit
  • Goggles - to protect eyes and appreciate underwater features
  • Head Cap - used to hold hair while in the pool, recommended to use a rubber-made head cap
  • Kickboard - used for leg drills, typically made of styrofoam
  • Pull buoy - swimming aid that goes between legs, keeping you afloat while doing arms-only drills
  • Shower kits - soap, moisturizer, shampoo, conditioner, and alcohol-based ear drops
• Fundamental skills - Getting into water


  • Examine the pool markings to know their depth at all locations before entering the water
  • Using steps. Always use the steps to enter the pool if you are at all uneasy in the water
  • Poolside entry. Sit on the side at the shallow end of the pool, facing the water. With your hands on the side, slowly twist your body around and ease yourself in backward you will need some strength in your arm to take your weigh
• Fundamental skills - Adjustment to water


  • Wade waist deep into the pool and submerged repeatedly to chin level, rising up and down and washing the face
  • Hold onto the splash gutter and allow water to the lift body to the surface. Stay relaxed
• Fundamental skills - Breathing


  • Hold on to the poolside or handrail, and lower your face gradually into the water until it is totally submerged. Come back up almost immediately, and then do it again
  • Try simply bobbing your head in and out of the water, in a no-jerky fashion
  • When you feel more confident, go under for longer, holding your breath under the water. This will prepare you for swimming with an oxygen deficit and for breathing out under the water and breathing in above the water – which is how you should breathe for the main swimming strokes
• Fundamental skills - Breath control


  • Standing in waist-deep water with the water inclined forward, practice breath holding; inhale through the mouth, close the mouth, and submerge the face flat beneath the water. Hold for 3 seconds and recover. Repeat several times, lightening the time of holding your breath underwater
  • Inhale through the mouth, submerge the face, and exhale through the nose, steadily but as slowly as possible. Recover and repeat several times
• Floating - Tuck Float


  • Inhale through the mouth, shut the mouth and grab both legs, raise the knees to the chest. Keep the chin touching the body and submerge. Keep holding your breath for several courts
  • After several counts, exhale through the nose and recover
  • Variation: turtle, jellyfish float, Star float
• Floating - Prone/Deadman/Starfish Float


  • The prone float is taken by lifting and extending the arm forward beyond the head beneath the surface, with the head held low in the water, and extending the legs
  • To recover, pull the knees to the chest, round the back, then simultaneously press firmly downward with the extended arms, extend the legs to the bottom of the pool, and lift the face from the water
• Floating - Back float


  • With the partner standing directly behind, assume a back floating position, with the partner supporting the back of the neck with one hand and the small of the back with the other
  • Lift the hips and extend the arms sideward. The ears will be under the water
  • The partner gradually removes support, first from the small of the back and then from the neck
  • To gain recovery, move the arms downward and forward in the water, round the back, bring the knees to the chest/shin, lift the head slowly forward, extend the legs to the bottom, and stand
• Floating - Survival bobbing


  • Fill your lungs with air and relax your body
  • Let your arms and legs hang down limply and your chin flop down to the chest. The air in your lungs helps you float on the surface of the water
  • When you need to breathe, quickly exhale through the nose, lift your face out of the water, and inhale through your mouth
• Gliding - Prone Glide


  • Bend forward at the waist, with the arms extended forward
  • Lay the upper body and the arm in the water, just under the surface
  • Take a deep breath at the side, bend the knees, and roll the face under the surface
  • Straighten the knees, push the feet off the bottom, slide into a prone position, and glide
  • At the end of the glide, draw the knees into the chest and recover
• Gliding - Push glide


  • Stand straight beside the pool wall, with water at chest level. Arm extended, parallel to the water surface. One leg is standing, other leg is bent. Foot touching the wall
  • Inhale through the mouth, and bend the body forward. While keeping the breath hold. Bend the extended leg to put the sole of the foot on the wall
  • Keeping both legs bent, face beneath the water surface, push with both legs to glide
• Gliding - Back glide


  • Sit back, submerge up the shoulder, and push off with the feet
  • Glide until the forward motion stops, and then recover
• Strokes - Crawl stroke or freestyle


  • Is the fastest and probably the most popular stroke. It is so widely used in competitive freestyle aces. Timing of the breathing, in relation to the arm actions, is all-important
• Strokes - Back Stroke


  • Is akin to the crawl, except that you float on your back in the water. The arms are moved in a similar alternating windmill motion, and the legs are kicked in a similarly fluttering motion
• Strokes - Breast Stroke


  • This swimming technique involves a pattern wherein the body bobs upwards and downwards as you propel yourself forward in the water
• Strokes - Dolphin Butterfly Stroke


  • Similar to breaststroke, it is also a difficult swimming stroke/technique and not advocated for beginning learners
• Early man probably learned swimming by observing animals that used a running motion to move about on or in water.
• Water is an unnatural medium for humans because it interferes with the breathing mechanism unlike animals, they are usually better equipped anatomically for swimming. Human can’t easily keep their nose above the water while horizontal.
• As early as 900 B.C., carvings have been found, showing people swimming. Human civilization near bodies of water has traces of great feats of swimming
• In 1538, a German professor of language named Nicolaus Wynman, who wrote the first book on swimming.
• IN 1696, a Frenchman names M.Thevenont, wrote a book more on scientific treatise.
• Philippine Swimming Incorporated (PSI) is the national governing body for swimming and other aquatic sports in the Philippines.
• It is accredited by the International Swimming Federation (Fédération Internationale de Natation or FINA) which is the governing body for the sport of Swimming in the world, and the Philippine Olympic Committee (POC).
• The Asia Swimming Federation oversees an international aquatics competition in Asia and is affiliated with the Olympic Council of Asia and FINA.
• LEGKICK: FLUTTERKICK

  SWIM STROKES:Crawl stroke

  REMARK:Fastest swim stroke

  ARM MOVEMENT:Arm crawling
• LEGKICK: Reverse flutter kick

  ARM MOVEMENT: Backward arm crawling 

  SWIM STROKES: Backstroke

  REMARK: Reverse version of the crawl stroke
• LEGKICK: Whip kick/frog kick

  ARM MOVEMENT: Circular inward pulling

  SWIM STROKES: Breast stoke

  REMARK: Very technical swim stroke, one of the slowest swim stroke, oldest known swim stroke