Basics of Swimming

• Floating


  A skill that humans can learn, as the human lungs are filled with air and the center of buoyancy is located approximately in the center of the chest
• Back Floating with Arms Extended


  Lie back on the water with arms and legs spread out for balance, float without movement
• Back Floating in a T Position


  Keep upper limbs extended, bring lower limbs together to form a T shape (for conserving energy)
• Back Floating in a Straight Line


  Bring upper limbs up above head, extending them as far as comfortable (natural glide)
• Front Floating with Arms Extended


  Keep feet, hips, hands, shoulders, and head on the surface of the water, can hold breath
• Front Floating in a T Position


  Float on front and bring legs together to form a T shape, requires more body control and ability to relax
• Back Floating in a Straight Line


  Bring upper limbs up above head, extending them as far as comfortable
• Kicking


  An essential skill that stabilizes and propels the body forward, good kicking leads to better endurance and balance in swimming strokes
• Basic Types of Kicks

  • Flutter kick
  • Frog kick
  • Dolphin kick
• Flutter kick


  Legs extended straight back, moved up and down alternately with slight knee bend on upward movement, used in freestyle
• Frog kick


  Legs drawn up toward body, spread at knees with feet together, then extended with legs apart and brought together with a snap, used in breaststroke
• Dolphin kick


  Up and down movement of legs and lower trunk together with knees bent on upswing, used in butterfly stroke
• Breathing


  An essential skill, as breathing is restricted by the face being in the water, poor technique can interrupt movements
• Breathing Techniques


  • Unilateral Breathing
  • Bilateral Breathing
• Unilateral Breathing


  Breathing in every other arm stroke or one stroke per breath, on the same side
• Bilateral Breathing


  Breathing after two strokes or every third stroke, alternating sides