INTRODUCTION

Swimming is one of the most popular recreational activities all over the world. Swimming is

also a form of sport in several countries. Besides, the number of injuries associated with

swimming is comparatively lesser than other sports. Health and fitness experts always stress the

importance of including swimming in their exercise regime. Swimming improves the blood

circulation in the body and is a great workout for all the muscles. It is a form of low impact

aerobic activity and increases strength and cardiovascular stamina. Apart from being a full body

exercise, it is also a great way to relax and rejuvenate. A lot of people swim regularly to control

their weight and improve body contours. In fact, swimming is considered as one of the greatest

stress busters.

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 analyze 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.

1. THE HISTORY OF SWIMMING

1.1. THE ORIGINS OF SWIMMING, SWIMMING CIVILISATIONS IN ANCIENT

TIMES

Our ancestors settled down next to the life-giving water, they fished, hunted, and it is likely that

they also dared to enter the water. What technique did they use to swim? The answer to this

question is given by the cavemen. They showed their swimming technique in the paintings on

the cave wall. It is likely that they overcame water obstacles dog-peddling and doing propulsive

arm movements similar to today’s freestyle arm-stroke, or clung to logs and animal bladders. In

some cave paintings from the stone-age we can discover some kind of swimminglike moves but

it is not easy to identify the style. Some authors say it is breaststroke, some others say it is dog-

paddling. On an ancient Egyptian clay tablet from 4000 – 9000 B.C. it is easier to identify the

swimming style. The arm-stroke clearly shows the moving phase of the freestyle arm-stroke:

one arm is depicted in the recovery phase above the water, while the other arm carries out the

pulling action under the water

While there are only a few records left for us from the Prehistoric era, we know a lot more

about the developed swimming and bath culture of people in Ancient Times. Human

civilisations, such as the Mesopotamian, Egyptian, Chinese, Indian and Greek were established

beside waters, along rivers and seas, and this developed close ties with the life-giving water.
Ancient thinkers, poets, lawmakers, general officers, doctors quickly realised the positive

effects of swimming, and they applied them in military tactics and trainings as well as in

education. In the advanced societies of the ancient world almost everywhere appeared the

swimming and bathing culture.

For the ancient Greeks swimming was a measure of culture. “Those uneducated who can

neither swim nor read and write, cannot hold a public position”, said Plato. Although

swimming was not included in the programme of the Olympic Games, it was an important part

of education. In Athens, Solon made the acquisition of the science of swimming compulsory in

594 B.C., and Lykourgos, the lawmaker of Sparta, prescribed the same in a strict Act on

education in the 9th century. 10,000-year-old rock paintings of people swimming were found in

the Cave of Swimmers near Wadi Sura in southwestern Egypt. These pictures seem to

show breaststroke or doggy paddle, although it is also possible that the movements have a ritual

meaning unrelated to swimming. An Egyptian clay seal dated between 9000 BC and 4000

BC shows four people who are believed to be swimming a variant of the front crawl.

More references to swimming are found in the Babylonian and Assyrian wall drawings,

depicting a variant of the breaststroke. The most famous drawings were found in the Kebir

desert and are estimated to be from around 4000 BC. The Nagoda bas-relief also shows

swimmers inside of men dating back from 3000 BC. The Indian palace Mohenjo

Daro from 2800 BC contains a swimming pool sized 12 m by 7 m. The Minoan palace

of Knossos in Crete also featured baths. An Egyptian tomb from 2000 BC shows a variant of

front crawl. Depictions of swimmers have also been found from the Hittites, Minoans and other

Middle Eastern civilizations, in the Tepantitla compound at Teotihuacan, and

in mosaics in Pompeii.[1]
Written references date back to ancient times, with the earliest as early as 2000 BC. Such

references occur in works like Gilgamesh, the Iliad, the Odyssey, the Bible (Ezekiel 47:5, Acts

27:42, Isaiah 25:11), Beowulf, and other sagas, although the style is never described. There are

also many mentions of swimmers in the Vatican, Borgian and Bourbon codices. A series of

reliefs from 850 BC in the Nimrud Gallery of the British Museum shows swimmers, mostly in

military context, often using swimming aids. The Germanic folklore describes swimming,

which was used successfully in wars against the Romans.

In Mesopotamia we can find swimming and the pictorial or written records hereof in almost

every nation’s culture from the Sumerian to the Assyrian. Their scientific achievements include

water pools and swimming pools. Excavations in Syria revealed four-thousand-year old baths,

the water temperature of which could be regulated as desired. Many records related to

swimming remained from the Assyrians too. When exploring the ruins of Nineveh, several

reliefs were dug out from royal tombs from 1200 B.C. which represented the swimming

trainings of Assyrian warriors. Swimming was an integral part of combat training of the

Assyrians as well as young people in Israel received obligatory swimming lessons. Herod the

Great (73 B.C. – 4 A.D.), king of Judea, made swimming compulsory to all male children.

In Mesopotamia as well as in Egypt developed a high-standard body culture, which was

connected to water in many ways. Swimming and bathing in the Nile was also one of their

religious obligations. They also had baths, not only the pharaohs but archeologists found pools

for swimming at the dwellings of general people. The oldest pictorial records of professional

swimming can also be seen in Egyptian papyri from 3000 B.C. The ancient Egyptians knew a

number of swimming styles. Freestyle, backstroke and breaststroke are depicted in the

representations found in royal tombs, on vessels and vases.

The rest of the ancient people left us with less records of their bath culture, but we at least

know that the Germanic peoples used swimming as a tactical exercise, and that the Finnish

considered it as natural a movement as running. The Icelandic folklore also reports a number of

swimming deeds, which shows that both men and women were excellent swimmers. In Japan,

swimming had an important role in the training of the Samurai. It was one of the noble skills.

According to the historical records the first known swimming competition was held in the

isolated island country in 36 B:C., organized by Emperor Su Gui. In the remote India, the

ancient records of swimming can also be found. One of the first pools used for swimming is

located here, in Mohenjo-daro, dating back to 2800 B.C. and measuring 30x60 meters. Within

the military caste it was mandatory to learn how to swim and fight in water.

In China, where body culture flourished under the reign of the third dynasty, the Zhou dynasty

(11th – 3rd c.), historians account swimming across rivers. Of course, here as well swimming

was part of the military training. In the 3rd century B.C., the Chinese Imperial fleet officer

training institutions have organised swimming lessons and swimming trainings.

Not everyone was known to be a good swimmer in the ancient world. Alexander the Great, for

example, could not swim. Just as the Persian warriors did not know the mysteries of water.

They were not allowed to learn how to swim for religious reasons, because they were not

allowed to defile the holy water by entering it. The lack of swimming ability caused the demise

of many of them. In the battle of Salamis, in 480 B.C., the Persians were heavily defeated by

the Greeks. The Persians ships were sunk by the Greeks, who due to their lack of swimming

ability could not escape to the nearby island of Salamis, and therefore most of them got

drowned in the sea.

The ancient swimming and bathing culture rose to its highest level in Rome. The usefulness of

swimming in entertainment and in public life, and its role in politics was quickly realised.

Romans excelled in bath building, too. Augustus had a swimming pool built, big enough to

simulate sea battles in it. Roman baths were also built in Hungary, such as the famous baths of

Aquincum.

Swimming for the Romans did not only have health and “body exercising” function, but it was

considered as indispensable also in military training. From the 3rd century B.C., warriors had to

swim in attire and weaponry in order to improve their physical fitness

1.2. SWIMMING AND SPA LIFE IN THE MIDDLE AGES

After the fall of the Roman Empire (476 A.D.), water has lost its popularity. Any contact with

it was considered unclean and sinful. “Everyday bathing and swimming in open water are

extremely harmful to health”, they professed. This, of course, had some base as the plague and

leprosy imported by the Byzantine troops around 542 reorganised Europe’s population. Water

may have been the source of diseases and illnesses, and it was better to stay away from it.

Water is not a divine but a vicious legacy, spread the Christian missioners. Certain authors have

even written that it is “disgusting” when a man lying on his abdomen, swimming with big and

wide gestures, touches the water even with his mouth. Swimming was like a sexual pleasure,

seducing like a sinful woman: “as one of the sources of bodily pleasures it is synonymous with

evil, sin and temptation”

The contempt of “bodily vanity”, the deemphasis of body culture and of the hygiene education

characterized the man of the early Middles Ages. As ascetic lifestyle led to the purgation of the
soul and to the gain f salvation, physical exercise, and so is swimming, was relegated. Due to

the widespread of Christianity, swimming and bathing culture fully declined. The Church

prohibited physical exercise, swimming and even bathing, as “pure body covers impure soul”.

Medieval Christianity created a dual ideal of man. One is the self-mortifying ascetic, who

scorned and afflicted his body and cared only about his soul; and the other is the particular

figure of the secular Saint, the armed propagator and guardian of the faith, the knight. In the era

of knights, knightly education claimed a high level of physical requirements to the zealot

defenders of the period. Swimming was part of it as one of the seven knightly skills. As a

knight’s suit of armor became very heavy, knights swimming was transformed, and did not

mean free swimming any more but swimming on horseback. Knights had to learn the technique

of horseback swimming in order to cross waters.

From the 12th – 13th centuries, in spite of the prohibitions bath life surged again all around in

Europe. Until the 11th – 14th centuries in most of the towns, baths worked regularly. Civilian

bath houses did not particularly become popular due to swimming but rather to entertainment.

Baths became the centres of intimate social life, and often functioned as brothels. From the

second half of the 1500s, the bathing of men and women together has not been banned, but

because of the spread of infectious diseases and debauchery the Church began to stop bath

houses in Europe. Due to the prejudices against swimming and bathing and to the closing of the

bath houses, the education of water skills fell short, and as a result the number of drownings

increased with a huge proportion. In order to stop it, public bathing and swimming were banned

all over Europe: in 1643 in Vienna, in 1650 in Prague, in 1661 in Paris. Although at this time

there was still a vivid bath life in Hungary, the restrictive measure has reached Hungary as

well, and the ban entered into force at the time of the Habsburgs. Maria Theresa banned
swimming in her Provision for education, the Ratio Educationis, and this was followed by

another regulation in 1786, which prohibited bathing in Lake Balaton as well for reasons of life

safety. As people could not resist the temptation of water, only a few respected the regulation,

so the open waters went on taking casualties. To the ban of swimming faced up the humanist

thinkers, who believed that drownings could not be prevented by prohibiting regulations but by

swimming lessons.

Defying the Church and its prohibition, the first swimming manual written by Nicolaus

Wynmann, a university professor in Ingolstadt, published in 1538, also encouraged the practice

of swimming and emphasised the importance hereof. In his work entitled “The art of

swimming”, the author presents not only the swimming styles and how to teach them but also

describes how to jump in the water, how to dive and how to save someone from drowning. He

propagates the primacy of teaching breaststroke. This work by Wynmann was put on index by

the synod of Trident. As an effect of Winnman’s work, books on swimming were published

one after the other. In 1587, Everard Digby wrote De Arte Natandi, and in 1696 Melchisédech

Thevenot published “The Art of Swimming Represented in Images, and Instructions for Useful

Bathing”, a popular work of the author throughout Europe.

From the 17th century books on swimming or on physical exercise including swimming were

published one after the other. In 1741, a book by the Dutch Jean Frédéric Bachstrom was

published, which is perhaps the very first reference book on saving from drowning. Bachstrom

also struggled for the integration of swimming lessons in the school curricula. His thoughts and

ideas anticipated the Renaissance already: “humans, like animals, can swim from birth, only the

sufficient courage has to be added to make movements similar to the movements made by

frogs”. In 1786, a work propagating similar humanist thoughts was published in Paris: “Art de
nager”. Its author says that a man can swim originally, only civilisation distorted him. As we

got alienated from Nature, we have forgotten this inherent ability that animals (frogs, dogs) still

use.

1.3. THE RENAISSANCE OF SWIMMING

The boom of the Renaissance body culture has overcome all the medieval prejudices against

swimming. People in the Renaissance discovered the beauty of the human body and that of

physical activity, returned to the ancient values of body culture. Swimming and bathing in open

waters have become popular again. The scientific thinking of the period had its effects on the

experts of swimming, too. Swimming figures appeared in the works of art. (Durer, Leonardo,

Cranach, Gentile.) The majority of the humanist thinkers have committed themselves to

swimming. John Locke, whose work was also published in Hungary, reasons as follows: “It is

necessary, when a certain age is reached, to teach children how to swim”, “which is useful to

know, and often saves one’s life and the lives of others”. By the 18th and 19th centuries, open

water swimming has become more and more popular. In default of swimming pools, bathing

cabins were installed on the riverside and seaside, or mobile “ambulant cabins” were set up. In

the second half of the 18th century swimming pools started to be built. The first facilities were

wooden framed swimming pools on rivers. On the bottom, down to the bottom of the river, nets

closed them from the river or the lake. They were fixed by chains and ropes, and they were

moored due to the stream of the river.

Due to the influence of the Philanthropists, organised mass swimming lessons took a

favourable turn. The revolutionary new features of physical education in the 18th and 19th
centuries became prevailing also in swimming lessons. Basedow (1723-1790) and Guts Muths

(1779-1839) initiated swimming and water saving lessons in schools. They fought for that

swimming lessons also become instituted by the State. This, however, did not happen at that

time.

2.THE HISTORY OF SWIMMING IN PHILIPPINES

The Filipinos needed motivation to appreciate swimming as a competitive sport. This is due to

the fact that their ancestors were sea-faring people owing to the more than 7,100 islands which

compose this country. The American military men introduced swimming as a comparative

sport in the country.

Through the pioneering efforts of YMCA leaders working among the American Military

forces, the rudiments of the sports were impressed upon the Filipinos who saw in 1907 the

construction of the first swimming pool in the country at Fort McKinley YMCA.

The holding of the first dual swimming meet between Manila YMCA and the Fort McKinley

YMCA in 1910 marked the formal inception in the Philippines of swimming as a competitive

sports.

This initial competition among members of the defunct Philippine Scouts of the US Army in

the Philippines with the motive power of the YMCA which was later joined by the American

Columbian Club in the effort, kindled Filipino interest in the sport.

In 1911, Filipinos watched avidly from the sidelines as the first swimming championship meet

was held at the American Columbian Club swimming pool with competing American team

from the Manila YMCA, the American Columbian Club, and the USS Saratoga.
In the following year (1912), the Filipinos participated in the second championship meet. Of

the 42 individual entries, the late Condrado Benitez emerged as the most outstanding Filipino

swimmer.

During the Far Eastern Games held at Manila in 1913, the Philippine Team composed of

Condrado Benitez, J. del Pan, C. Aiville and L. Cristobal won the championship against China

and Japan.

The following decade, educational institutions, the first of which was the University of the

Philippines, followed later on by the Philippines Women's University, trained swimmers.

In 1924, Teofilo Yldefonso, a Philippine Scout soldier of the US Army won recognition as the

greatest Filipino swimmer for his feats in national championship meets, the Far East and

Olympic Games. Muslims, Filipinos from Sulu also made names in national championship

competition.

Great muslim swimmers before World War II were Jikirum Adjalludin, Arasad Alpad,

Tuburan, Angkang Nakaria and Asdai Tahil.

The succeeding years up to 1951 saw the staging of the sixth Formosa - Philippines Biennial-

Swimming championship meets, the 9th and 10th Far Eastern Games and the series of Manila-

Hongkong Interport Swimming meets wherein Filipino men and women swimmers showed

outstanding performance.

They were Sotero Alcantara, Rene Amabuyok, Edilberto Bonus, Jacinto Cayco, Nulsali

Maddin, Mahamad Mala, Eugenio Palileo, Artemio Salamat, Serafin Villanueva, Artemio

Villavieja, Lourdes Alba, Angela Fermin, Norma Guerrero, Andres Ofilada, Ana Labayan,

Encarnacion Partilo and Erudito Vito.

Women swimmers competed in the 1931 National Women's Swimming Championship meet at

the Rizal Memorial Pool where the University of the Philippines won. The PWU Women's

team won the championship in 1934. Women's participation in swimming competitions were

held yearly since then.

Swimming competitions were suspended during the Japanese occupation. It was only in 1948

when swimming competitions were resumed. The first Asian games held in New Delhi in 1951

gave the Filipino swimmers the opportunity to participate once again in international

competition. Among the swimmers were Artemio Salamat, Jacinto Cayco and Nurhatab Rajab.

The second Asian games was held in Manila in 1954. Our swimmers who earned honors for

our country were Parson Nabiula, Amado Jimenez, Robert Cullins, Haydee Coloso, Norma

Yldefonso, Sandra Von Geise, Lolita Ramirez, Corazon Cullen, Bana Sailani, Agapito Lozada,

Raul Badulis and Jacinto Cayco. The participants to the third Asian Games in Tokyo in 1958

brought honors to the country.

They were Bana Sailani, Walter Brown, Rodolfo Agustin, Lorenzo Cortez, Haydee Coloso,

Gertrudes Lozada, Sylvia Von Geise, Victoria Cagayat, and Jocelyn Von Geise.

The fourth Asian Games at Jakarta, Indonesia in 1962 marked another significant victory for

the Filipino swimmers. They placed second. The standouts were Haydee Espino, Gertrudes

Lozada, Sampang Hassan, Rolando Landrito and Annurhussin Hamsain.

Participation of Filipino swimmers continued. In 1962, the Federation System under Republic

Act 3135 was inaugurated.

PASA launched a relatively-well-rounded and systematic program of development for the

purpose of reinforcing the Philippines against the challenges from other countries.
The first age group overseas program was the Philippines-Hongkong YMCA which started in

1968. From then on, Hongkong and Philippines is hosting alternately for this annual swim

meet. This program continued on until 1978.

In 1970, the First Asian Age Group was hosted by Singapore . This is the first age group

swimming team sent by the Philippine Amateur Swimming Association. Powerhouse Japan and

China were included in this yearly swim event. There were 16 age groupers who represented

the country.

Philippines came in second behind host Singapore which had more swimmers than any of the

participating teams. The mere fact that we beat Japan and China at the time was an enormous

feat for the team. The asian age group went on until 1976. In 1977 the Southeast Asian (SEA)

Age Group was born, hosted by Singapore , and later on, the ASEAN.

With the leadership of Eduardo Ledesma and former national standouts like , Ral Rosario and

Eric Buhain, PASA attained remarkable progress in the development of swimming.

Such projects as Regular Age Group Competitions, Coach to Coach Program, Annual Summer

Development Program, Olympic Development Swimming Program, Community Pools

Construction Program, Milo Learn to Swim Program and National Swimming Grand Prix were

launched.

Today, a fresh start in Philippine Swimming is now unfolding with the creation of Aquatics

Sports Association of the Philippines (ASAP). ASAP is a non-stock, non-profit organization

registered with the Securities and Exchange Commission. As stated in its Articles of

Incorporation, ASAP aims "to promote swimming and other aquatic sports throughout the

country; and to recruit, train and develop world-class athletes to represent our country in

various international competitions." ASAP is headed by Atty. Luz Arzaga-Mendoza as

president, with Atty. Jane Ong as vice-president; Susan Papa, secretary; Beth Mascardo of

synchronized swimming, treasurer; Augusto Bonilla and Cesar Espino, trustees.

The swimming association is also strengthening its membership base and renewing its

campaign for both individuals and group to unite under the ASAP banner.

It is now working on the education and certification of all local swim coaches and instructors

with the end in view of upgrading the quality of coaching in the Philippines. This will involve a

series of level of certification for those concerned in the different aspect of coaching.

At present, the ASAP leadership is committed to a policy of good governance and will be

transparent in all its affairs, hiding nothing and simply working towards the betterment of

swimming in the country.

3. THE ORIGINS AND THE EVOLUTION OF COMPETETIVE

SWIMMING

Great historical swims to promote swimming as a sport also took place at the end of the

century. As a greatest event in the history of swimming, in 1875 Matthew Webb swam across

the English Channel between Dover and Calais in 21 hours and 45 minutes. The distance was

34 kilometres, but he supposedly swam in zigzag, so he covered 64 kilometres by the end.

Because of the 16-degree-cold water he slathered his body with grease. According to the

records, he covered the whole distance swimming breaststroke. (The first woman, Gertrude
Ederle undertook the same distance in the English Channel in 1926, and cut Matthew Webb’s

time to 14 hours 32 minutes.)

Captain Boyton was also considered to be a great long-course swimmer. In 1876, he drew

attention to himself when he swam from Linz to Budapest in a specific way, lying on his back,

with oars in his hands and a sail attached to his feet. He covered the distance in 52 hours. These

long-course swims have primarily increased the popularity of swimming as a sport. For a long

time swimmers were not motivated by the time or the speed, but by the distance they were able

to cover. For a long time the stories of river, lake or, related to coastal peoples, gulf-crossing

swims have been reported. The first competitions were also held in rivers, lakes or gulfs.

Overseas countries have got ahead of Europe, as the first tournaments were held in Japan in

1810 and in Australia in 1846. The first official swimming competition in Europe was

organised in the UK in 1869, the year of the formation of the British Swimming Federation.

The competition was organised on the River Thames for the distance of an English mile (1609

m). The programme of the championship has expanded gradually, beside the longcourse

swimming, swimmers competed on 100 yards (about 91 meters) in 1878, then on 500 yards,

and from 1880 on 200 yards. At the beginning of competitive swimming distances were rated

in in yards, and the longer distances in miles.

From the second half of the 19th century, in most European countries associations were created

one after the other to undertake the tasks of organising competitions. Associations sprouting up

formed the National Swimming Federations, which entailed the creation of an international

swimming organisation. In 1908, the FINA (Fédération Internationale de Natation. In English:

International Swimming Federation) was founded.

At the beginnings of the formation of competitive swimming, at the end of the 19th century,

breaststroke was the only one swimming style. At the first competitions almost all the

swimmers competing swam in breaststroke style or in a similar way. But in order to swim

faster and faster, swimmers also experimented with other swimming styles. They realised that

forwarding the arms over the water speeds up the tempo. Side swimming and overarm

sidestroke was invented, and from this freestyle was born. At the first modern Olympics a

champion was announced in this event.

From the first Olympic Games in 1896 swimming has been included in the programme of the

Olympics. At the first Olympic Games in Athens swimmers competed only in four events: 100,

500, 1200 metres freestyle and the event organised for the Greek seamen, where everyone

could swim in a style as he wanted or as he could. From 1900 backstroke, then from 1904

breaststroke and finally in 1956 butterfly were also included in the events of the Olympics

programme. The individual medley only got into the Olympic swimming events in 1964 at the

Tokyo Games.

At the first three Olympics participants still swam in open water. In Athens, the Games were

held in the extremely cold water of 11-12 degrees of the Bay of Zea, at the second Olympics in

1900 in Paris, in the backwater of the Seine, the Marne River, while at the Games in St. Louis

in 1904 on an artificial lake. Since the Olympic Games held in London in 1908, swimming

competitions have been hold in a pool. In England, home country of water sports, the 100-

meter-long swimming pool was built in front of the main box of the Olympic Stadium, which

housed the event. This was the first Olympics where the events similar to those of our days

became permanent: 100, 400 and 1500yard freestyle, 100-yard backstroke, 200-yard

breaststroke and the 4 times 200-yard freestyle relay. Although women had been admitted to
the Olympic Games from 1900, until 1912, only men were allowed to enter the competitions.

Ladies then were allowed to enter the Games, but were only tolerated by the people. It was

difficult for them to compete as they were to wear swim suits covering their whole body from

neck to ankle, which were not suitable for swimming, even bathing was difficult in them.

Ladies were allowed to swim first at the Olympics in 1912, and even then only in the events of

100 metres freestyle and of the 4 times 100-metre team relay. The outrageous backstroke style,

which exposed the lady swimmers’ belly and breasts, was banned until 1924. The 50-metre-

long pool was used in Paris in 1924 for the first time. This was also the first time to use lane

dividing ropes, which were made of coloured cork. At this Olympics the navigation helper lines

at the bottom of the pool appeared as well for the first time. At the start, swimmers have started

from the edge of the pool, but this was already a step ahead, since in 1886 they had to start

from a boat, or later from a floating bridge. Starting blocks at the ends of the pool have been

used only from 1936.

After World War II more and more events have been gradually included in the official Olympic

programme. Olympic champions were announced eleven swimming events in 1936, in thirteen

events in 1956, in eighteen events in 1964 and in twenty-nine events in 1972. In Beijing no less

than thirty-four events were held.

3.1 ORGANISATIONS OF COMPETITIVE SWIMMING

The international organisation of swimmers, FINA (Fédération Internationale de Natation)

was founded on 19 July, in London, in the Manchester Hotel. At the inaugural meeting, the
swimming federations of eight countries, Belgium, England, Denmark, Finland, France,

Germany, Sweden and Hungary were present. The current head office of FINA is in

Switzerland, in Lausanne. FINA oversees the organisation of competitions in five aquatic

sports (swimming, diving, synchronised swimming, water polo, open water swimming). Its

current president is Dr Julio C. Maglione (Uruguay).

On the initiative of the Hungarian Leó Donáth, the European Swimming Association, LEN

was established in 1927. With the exception of the short-course European championship of

swimming, that takes place each year , the LEN organises its competitions and tournaments

every two years: the long-course European Championship of swimming, the water polo

European Championship, the Masters Swimming Championship, the Junior European

Championship of swimming and the open water European Championship. In addition to

swimming, the rest of aquatic sports are subject to the supervision of the federation: waterpolo,

diving, synchronised swimming and long-course (open water) swimming. The current President

of the European Swimming Federation is Paolo Barelli (Italy), its former VicePresident (2008-

2012) and its current treasurer is the Hungarian Tamás Gyárfás.

Among the swimming competitions which are organised by FINA the most important ones are:

FINA Swimming World Cup, Short-Course Swimming World Cup, Junior World Cup,

Swimming World Cup, Marathon World Cup (10 km or longer distance).

The first swimming World Championship was held in 1973, and since 2001 it has always

been organised in odd years. Within the framework of the World Cup champions are

announced not only in swimming events, but in the events of synchronised swimming, diving

and open water long-course swimming as well. The water polo World Cup takes place at the
same time. The “Aquatic World Cup” is formally known as “swimming, long-course

swimming, diving, synchronised swimming and water polo World Cup”. The English name for

it is “FINA World Aquatics Championship". The first European Championship was held in

Budapest, Hungary in 1926. The 50 m pool The European Swimming Championship is usually

organised every two years (in spring and in summer) in a 50-metre-long pool by the European

Swimming Federation (LEN). LEN organises competitions in a 25-metre-long pool as well,

which are held each year, during the winter (November, December). The first Short-Course

Swimming Championship was held in Gelsenkirchende in 1991. Hungary has only once

organised a European Short-Course Championship, Debrecen hosted the event in 2007. Before

1996 the name of the competition was European Sprint Swimming Championship because

the contestants could only enter short-course events. Within the framework of the European

Championships swimming is not the only one sport, but there are events in synchronised

swimming and the diver as well, furthurmore the open water Championship is held at the same

time. Until 1999 the Europen Water Polo Championships were also held at this time, but the

management hereof has changed, and nowadays another city has been hosting the event,

although at the same time. It is known under the umbrella term of “European Aquatic

Championships”.

3.2 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.
4.SWIMMING DRILLS

1. Kick Drills

Hold a kickboard in front of your body at arm’s length. Tighten your core muscles while

you flutter kick or dolphin kick across the length of a pool. “Focus on flexing your foot

past 90 degrees.

 Flutter Kick: Legs are extended straight back, in line with your body, as you kick

them up and down.

 Frog Kick: Bend your knees and bring your feet together, drawing your legs up

toward your body (resembling a frog’s). Next, straighten your legs as far as you

can, and then quickly bring them back up again.

 Butterfly Kick: Bring your legs together completely from your thighs to your feet.

Point your toes. Use your hips to kick your legs, keeping them together, acting as a

fin to push through the water.

2. Breaststroke and Butterfly Drill

Full body strokes like the butterfly and breaststroke engage your core muscles, and

improve endurance and speed. “Breaststroke swimmers should perform one arm pull for

every three leg kicks,

3. Water Running

Also known as aqua jogging, this exercise provides the high-intensity cardio aspect of

running without the punishing impact of striking on a hard surface. “The water should be
 just below your neck, and if you want to engage your arms, you can add hand paddles to

engage your triceps and biceps,

4. Leg and Core Toners

Stand with your back against the side of the pool, and your arms extended backwards

holding the edge of the pool on each side. Then, pull your legs up toward the surface,

keeping them together until they’re extended straight out in front of you. Next, move

your legs outward to a V-position and then back together. Keep them together, and move

back down to the starting position. Keep

5. Water Crunches

Use your abdominal muscles to pull your upper body up out of the water as far as you

can. Use your muscles again to lower your body back into the water.

5.DYNAMIC WARM UP IN SWIMMING

Jumping Jacks

Start standing with legs together and arms on sides. Jump up and raise arms up high, separating

feet. Jump again and return legs and arms into the original position. Keep this up for about 1

minute.

Butt Kicks

Kick legs up to butt while jogging a lap around the area. Keep this up for about 2 minutes.
Jump Rope

Grab a rope and jump rope for 2 minutes. Focus on an even pace and small jumps, not large

jumps.

Arm Circles

Raise arms to shoulder length. Move hands in circles for about 2 minutes.

High Knees

Kick knees up towards torso while jogging for about 2 minutes.

Lunges

Lunges are a great way to incorporate dynamic stretching into a swimmer’s routine. Start

standing up straight. Take a step forward with one leg and lower the hips until both legs are at 90

degree angles. Make sure the knee in front is directly above the ankle, and the knee at the back

isn’t touching the ground. Take the knee at the back forward and return to neutral standing

position. Repeat 10 times each leg.

6.1 DYNAMIC STRETCHES IN SWIMMING

Calf raises

Leg curls Horizontal flexion and extension

Shoulder internal rotation

Trunk rotation

Arm circles

Latissimus Dorsi Stretch

 Hips can be moved from side to side,
keeping hands firmly in place to apply extra
pressure to one side at a time.
Posterior Shoulder Stretch

Rules for Static Stretching:

Warm up your muscles first, then stretch
while your muscles are still warm.
Slowly take your muscles to the end of their
range. You will feel light resistance in the
muscle, but you should never feel pain
during a stretch.
Neck and trapezius
Hold the stretch in a static position. Do not
bounce. This will help slow down the nerve
impulses and return your muscles to a
resting state.
Hold each stretch for 20-30 seconds. Repeat
each stretch 3-4 times.

Static Stretches for Swimming:

These muscles are your prime movers for
swimming. You’ll need to stretch these
muscles after you swim. Don’t forget to
stretch both sides.
Pectoral muscles
Bend your neck sideways, keeping the
opposite shoulder firmly depressed. This
stretch can also be repeated with the head
rotated away from the depressed shoulder.
Shoulder external rotators Calf (gastrocnemeus) stretch

Use your towel to gently pull the bottom

arm up.

Lumbar spine lateral flexors

Hamstrings
7.FIVE BASIC SKILLS IN SWIMMING

Swimming takes a little coordination. You need to move your legs and arms in tandem, as well as

time your breathing and swimming strokes for maximum efficiency. Swimming skills also include

diving into the water to get a good, smooth start on your stroke. Once you feel confident moving

around in the water, you can start learning basic swimming strokes such as breast stroke.

Breathing

An often overlooked basic skill in swimming is the ability to time your breaths. If you're not

comfortable breathing while swimming, you'll struggle to make streamlined, coordinated

movements. The basic idea involves breathing out through both nose and mouth when your head

is underwater, then lift your head to the side, taking a full breath before plunging your face back

down under the surface. In his book "Swimming: Steps to Success," David G. Thomas suggests

practicing this motion when holding onto the side of the pool with your arms outstretched.

Gliding

Gliding through the water is a basic skill to master before you even consider kicking and paddling,

according to swimming instructor Ian Cross, speaking to "The Guardian." Gliding helps you to get

used to the sensation of moving through the water headfirst. Try gently pushing off the side wall

of the pool with your arms stretched out in front of your head. Keep your head face-down in the

water and glide until you slow down.

Coordination

Beginner swimmers often find themselves messily chopping through the water with their limbs.

That's fine. It takes a while to get a feel for moving your limbs in time. You must also get used to

moving muscles in your lower back, abdomen and hips to power you forward. Similarly, try to let

your legs come up behind your body, and keep a slim, streamlined position. Over time, this reduces

drag from the water and makes you a more efficient swimmer.

Breaststroke

Once you feel confident with basic swimming techniques, mastering a specific stroke is your next

challenge. Breaststroke, while requiring slightly more coordination than front crawl, offers a

stable, gentle stroke that's ideal for beginners. To do the breaststroke, you need to stay straight at

the water's surface, holding your head up. Pull your arms in together with the hands almost

touching. As your hands reach your chest, bend your knees and lift your feet up in a frog-like shape

with the soles of your feet pointed out to each side. Push back with your legs and reach forward

with your hands simultaneously. This double-propulsion should help you surge through the water.

Diving

Diving into the pool is a basic swimming skill -- even if it starts out of the water. Always practice

diving in a deep pool with a lifeguard on duty. When you begin, diving may only involve putting

your hands together above your head and gently curling your body forward toward the water until
you fall in, headfirst. As you progress, try jumping slightly and straightening your legs behind you

as you dive to enter the water smoothly.

8.DEFENSIVE AND AGGRESSIVE SWIMMING

Defensive swimming conserves energy. Basically float on your back and use backstroke

techniques to navigate to shore. Keep your feet on the surface and use them as shock absorbers to

bounce off rocks. If you are about to go over a large drop or falls, curl into a ball so your feet don't

hit the surface first and potentially become entrapped. It is important to grab breaths of air when

available. If you are heading into an exploding wave, over a drop, or into a hole - grab a deep

breath before getting submerged. The laid back position is perfect for holding on a throw rope as

well. This article provides a lot of guidance for both defensive and aggressive swimming

techniques: Swiftwater Swimming.

Aggressive swimming is used to get from point a to point b as fast as possible. Perhaps

there is a big drop below or you are floating towards a strainer. Flip from your back to your belly

and kick it into high gear with an American crawl. Pretend you are a boat and set a ferry angle to

cross fast moving current without floating downstream too far. To break an eddy fence, barrel roll

over it. Another special form of aggressive swimming is when you can't avoid a strainer. Turn

around and go head first towards the strainer as fast as you can. When you reach the strainer, push

down on it and dive over the strainer. Here is a good video on aggressive swimming techniques.

This is a video on how to swim over a strainerr.

9.OFFICIALS

There are several types of officials, which are needed to manage the competition.

Referee: The referee has full control and authority over all officials. The referee will enforce all

rules and decisions of FINA and shall have the final answer to all questions relating to the actual

conduct of anything regarding the meet, as well as the final settlement of which is not otherwise

covered by the rules. The referee takes overall responsibility for running the meet and makes the

final decisions as to who wins each race. Referees call swimmers to the blocks with short blasts

of his or her whistle. This is the signal for the swimmers to stand next to their blocks. Then the

referee will blow a long whistle that will tell the swimmers to step on the block. For backstroke

events, the long whistle is the signal for the swimmers to jump into the water. The referee will

then blow another long whistle, signalling the swimmers to grab the gutter or the provided block

handle. Finally the referee will hand over the rest to the starter by directing his or her hand to the

starter.

Starter: The starter has full control of the swimmers from the time the referee turns the

swimmers over to him/her until the race commences. A starter begins the race by saying, "Take

your mark." At this point, the swimmers will get into stationary positions in which they would

like to start their race. After all swimmers have assumed their stationary position, the starter will

push a button on the starting system, signaling the start of a race with a loud noise (usually a

beep or a horn) and flash from a strobe light. A starter sends the swimmers off the blocks and

may call a false start if a swimmer leaves the block before the starter sends them. A starter may
also choose to recall the race after the start for any reason or request the swimmers to "stand",

"relax" or "step down" if he or she believes that (a) particular swimmer(s) has gotten an unfair

advantage at the start.

Clerk of course: The clerk of course (also called the "bullpen") assembles swimmers prior to

each event, and is responsible for organizing ("seeding") swimmers into heats based on their

times. Heats are generally seeded from slowest to fastest, where swimmers with no previous time

for an event are assumed to be the slowest. The clerk of the course is also responsible for

recording and reporting swimmers who have chosen to "scratch" (not swim) their events after

they have signed up or qualified to a semifinal or final. The clerk is also responsible for

enforcing rules of the swim meet if a swimmer chooses to not show up ("No show" - NS) his or

her events.

Timekeepers: Each timekeeper takes the time of the swimmers in the lane assigned to him/her.

Unless a video backup system is used, it may be necessary to use the full complement of

timekeepers even when automatic officiating equipment is used. A chief timekeeper assigns the

seating positions for all timekeepers and the lanes for which they are responsible. In most

competitions there will be one or more timekeepers per lane. In international competitions where

full automatic timing and video placing equipment is in use timekeepers may not be required.

Inspectors of turns: One inspector of turns is assigned to one or more lanes at each end of the

pool. Each inspector of turns ensures that swimmers comply with the relevant rules for turning,
as well as the relevant rules for start and finish of the race. Inspectors of turns shall report any

violation on disqualification reports detailing the event, lane number, and the infringement

delivered to the chief inspector of turns who will immediately convey the report to the referee.

Judges of Stroke: Judges of stroke are located on each side of the pool. They follow the

swimmers during their swim back and forth across the pool. They ensure that the rules related to

the style of swimming designated for the event are being observed, and observe the turns and the

finishes to assist the inspectors of turns.

Finish judges: Finish judges determine the order of finish and make sure the swimmers finish in

accordance with the rules (two hands simultaneously for breaststroke and butterfly, on the back

for backstroke, etc.)

If an official observes a swimmer breaking a rule concerning the stroke he or she is swimming,

the official will report what they have seen to the referee. The referee can disqualify (or DQ) any

swimmer for any violation of the rules that he/she personally observes or for any violation

reported to them by other authorised officials. All disqualifications are subject to the decision

and discretion of the referee.

Those who are disqualified may choose to protest their disqualification . Protests are reviewed by

a panel of officials instead of the deck referee or stroke judges who may have made the initial

disqualification report.
10.FACILITIES AND EQUIPMENT IN SWIMMING

FACILITIES

 Safety, handicap and accessibility railings

 Deck mounted handrails

 Heavy-duty stair rails

 Grab bars

 Therapeutic rails

 Exercise bars

 Swimming pool lifts, platform style and seat model

 Lifeguard chairs and platforms

 Recessed steps and ladders

 Starting platforms

 Stanchion posts and anchors

 Diving boards

 Diving standards, towers and platforms

EQUIPMENTS

1. Swimsuit/trunks

- Obviously one needs swimming suit to learn how to swim. For men, these generally

include swim briefs or swimming trunks. Boardshorts aren’t actually good for

swimming purpose as they tend to create too much drag. Additionally, they are
 forbidden in certain pools for basic hygienic reasons. For women, the primary

comfortable swimsuit is the one-piece swimsuit.

2. Goggles

- Swimming goggles are very important for vision underwater. They also function as

protectors of your eyes and maintain clarity underwater.Swim goggles keep the pool

chemicals like chlorine and also your hair out of your eyes so you can see where

you’re going.

3. Swimming Cap

- Swimming cap should be present in every swimmer’s swimming accessories bag.

They are available in many alternatives, and it is crucial to find the one that fits your

head perfectly.Majorly they are made in three primary materials such as latex, silicon,

and lycra. A swimming cap keeps your hair somewhat dry and protected from the

pool chemicals, and also keeps your hair out of your face and mouth when swimming

4. Kick Board

- Swimming trunks for men appear like shorts but are made particularly for wearing

in the water. Various styles of trunks have particular features like the type of material

they are made of or the kind of fitting they provide. There are some men’s swimming

trunks that have a net lining that is perfect considering the comfort factor. The netted

lining within the swim trunks are designed to cover the crotch area.
5. Ear Plugs

-The two types of swimming ear plugs are custom fit plugs and one-size-fits-all swim

plugs. Ear tubes are small sized cylinders that are placed through the eardrum. Doctors

recommend frequent use of swimming ear plugs when diving or swimming. The benefits

of wearing swimming ear plugs include prevention of water entering into the ear canal

and protection from both ear infections and irritations. They also avoid ear aches and

enable people to enjoy swimming in spite of suffering from a perforated eardrum.

6. Nose Clip

- Swimming nose clips (or nose plugs) are small pieces of bent wire. They are designed

in a padded form with rubber such that one can stick them inside the nose. They are

specifically designed to keep the water out by squeezing the nostrils together. This is

very beneficial if your nose is allergic to pool chemicals (such as chlorine). While

learning freestyle stroke, using nose plugs avoids water from entering the nose

especially when one rotates the head to breathe. While learning backstroke, it again

prevents the water from entering the nose if you lack balance or in case the water is

projected at your face by the recovering arm.

11.HEALTH BENEFITS OF SWIMMING

Swimming is a healthy activity that can be done by most people throughout their life.] It is a low-

impact workout that has several mental and bodily health benefits all while being a good

recreational activity. Swimming builds endurance, muscle strength, and cardiovascular

fitness.Correspondingly, it also improves weight loss while being a safer alternative of working

out for someone who is injured or for women who are pregnant.]Swimming requires less effort

then other sports, but the athletes will get the results they are looking for.

The U.S. Census Bureau reports that two and a half hours per week of aerobic physical activity

such as swimming can decrease the risk of chronic illnesses, and help regenerate healthy

cells.Furthermore, swimming is linked to better cognitive function; also lowering the risk of

Type II diabetes, high blood pressure, and a stroke. It can improve lung and heart strength while

it tones muscles in a full body workout .People can typically exercise longer in water than on

land without increased effort and minimal joint or muscle pain. When in the water the body

undergoes less physical stress thus releasing pressure from the joints.

In addition to the physical benefits of swimming, lower stress levels and occurrences of

depression and anxiety are known to decrease while swimming. Swimming is a meditation sport

meaning there is an increase of blood flow to the brain which allows an individual to evaluate

stressors more calmly.The activity can help increase the memory for older aged individuals who

suffer from dementia.

12.RULES AND REGULATION — SWIMMING
Starts and Finishes

The rules regarding starts and finishes for freestyle are easy to understand and follow. The

freestyle start is a forward start -- you must be moving in a forward fashion toward the other end

of the pool. You are allowed to keep your entire body and head submerged for up to 15 meters

after your start and each turn, but after that distance, your head must break the surface of the

water. The freestyle finish occurs when any part of your body touches the wall after you have

completed the race. For most competitive swimmers, this is a one-handed touch.

Stroke Mechanics

The term "freestyle" means that you can swim in any style he likes. In a technical sense, you are

free to swim backstroke, sidestroke or any other stroke you choose in a freestyle race. The

exception to this rule is during a medley event in which you are already swimming backstroke,

butterfly and breaststroke. In this case, you cannot repeat a stroke and must choose a fourth,

unique stroke. In competition, however, freestyle refers to the front crawl stroke. The stroke is

performed on the stomach with an overhand arm stroke and a flutter kick. Unlike the butterfly,

backstroke and breaststroke, competitive swimmers cannot be disqualified for performing the

arms or kick incorrectly.

Turns

Freestyle turns are performed in either an open or flip-style. Both types of turns are legal as long

as part of your body touches the wall before you return to the other side of the pool. The hand is
usually the body part that touches the wall during an open turn. Your feet touch and push off

from the wall in a flip turn. Touching the wall with any other body part, such as the back,

buttocks, shoulder or elbow, is inefficient from a racing perspective, but is not grounds for

disqualification.

Disqualification

Competitive swimmers may disqualify themselves from a freestyle race if they do not adhere to

additional rules regarding their activity in the pool. Swimmers who walk with their feet touching

the bottom of the pool during a race, or forcefully pull on the lane lines are disqualified from that

particular race. However, according to the USA Swimming 2013 Rule Book, a swimmer who

stands still in the pool during the freestyle, and stays in the water until the heat is completed, will

not be disqualified. Accidentally bumping into the lane lines is not grounds for disqualification.

Refraining from touching the wall during a turn also disqualifies you from a freestyle race.

12.1 INTERPRERATION OF FINA RULES

4 STROKES - FINA Rules apply in terms of the nature of the strokes.

Rules of the strokes and start/turn/finish of the strokes of FINA

FINA Rules apply to below explanations of the strokes:

FREESTYLE:

The swimmer may swim any style, except that in individual medley or medley relay events,

freestyle means any style other than backstroke, breaststroke or butterfly.

Some part of the swimmer must touch the wall upon completion of each length and at the finish.

Some part of the swimmer must break the surface of the water throughout the race, except it shall

be permissible for the swimmer to be completely submerged during the turn and for a distance of

not more than 15metres after the start and each turn.

BACKSTROKE:

At the signal for starting and after turning the swimmer shall push off and swim upon his/her

back throughout the race except when executing a turn. The normal position on the back can

include a roll movement of the body up to, but not including 90 degrees from horizontal.

Some part of the swimmer must break the surface of the water throughout the race. It is

permissible for the swimmer to be completely submerged during the turn, at the finish and for a

distance of not more than 15 metres after the start and each turn. However, recent developments

and trends, swimmers and coaches have developed a “Fish Action” (Fly kick on a swimmers

side!) same distance applies and passing through 90°! (This would be deemed as swimming on

their front and thus not backstroke)

Upon the finish of the race the swimmer must touch the wall while on the back.
BREASTSTROKE:

From the beginning of the first arm stroke after the start and after each turn, the body shall be

kept on the breast. It is not permitted to roll onto the back at any time.

All movements of the arms shall be simultaneous and in the same horizontal plane without

alternating movement.

After the start and after each turn, the swimmer may take one arm stroke completely back to the

legs. The head must break the surface of the water before the hands turn inward at the widest part

of the second stroke. A single downward dolphin kick followed by a breaststroke kick is

permitted while wholly submerged.

The feet must be turned outwards during the propulsive part of the kick. A scissors, flutter or

downward kick is not permitted except breaking the surface of the water with the feet is allowed

unless followed by a downward dolphin kick.

At each turn and at the finish of the race, the touch shall be made with both hands simultaneously

at, above, or below the water level.

BUTTERFLY:

From the beginning of the first arm stroke after the start and each turn, the body shall be kept on

the breast.

Under water kicking on the side is allowed. It is not permitted to roll onto the back at any time.

Both arms shall be brought forward together over the water and brought backward

simultaneously throughout the race.

All up and down movements of the legs must be simultaneous. The legs or the feet need to be on

the same level, but they shall not alternate in relation to each other. A breaststroke kicking is not

permitted.

At the start and turns, a swimmer is permitted one or more leg kicks and one arm pull under the

water, which must bring him/her to the surface. It shall be permissible for a swimmer to be

completely submerged for a distance of not more than 15 metres after the start and each turn.

MEDLEY SWIMMING:

In Individual Medley events, the swimmer covers the four swimming styles in the following

order: Butterfly, Backstroke, Breaststroke and Freestyle.

In Medley Relay events, swimmers will cover the four swimming styles in the following order:

Backstroke, Breaststroke, Butterfly and Freestyle.

STARTS

ALL FRONT/ PRONE STROKES

Swimmers are to start from the side of the pool (starting block, side of the pool or in the water).

The same apples to relay events e.g. Freestyle.

BACKSTROKE STARTS

Swimmers have to start in the water.

Toes under the surface.

15 meters maximum under water before surfacing.

One false start rule.

RELAY STARTS

Starts apply according to entering the water as stated before.

Freestyle relays (forward dive)

Medley Relays will start in the water with the backstroke leg first and backstroke start rules

applying!

TAKEOVERS

Relay swimmers must not dive (feet leave starting block) before the incoming swimmer (on their

team) in the water has touched the end of the pool in their lane.
FINISHES

Butterfly and Breaststroke finishes must be with both hands touching at the same time and level.

Backstroke finishes must be on the back and can be with one hand

Freestyle finishes (depending on the chosen stroke) tend to be one handed and on the swimmer

front

12.2 THE RACE:

 A swimmer swimming over the course alone shall cover the whole distance to qualify.

 A swimmer must finish the race in the same lane in which he/she started.

 In all events, a swimmer when turning shall make physical contact with the end of the

pool or course. The turn must be made from the wall, and it is not permitted to take a

stride or step from the bottom of the pool (If the host pool has a shallow end)

 Pulling on the lane rope is not allowed.

 Obstructing another swimmer by swimming across another lane or otherwise interfering

shall disqualify the offender.

 There shall be four swimmers on each relay team.

 In relay events, the team of a swimmer whose feet lose touch with the starting platform

before the preceding team-mate touches the wall shall be disqualified.

 Any relay team shall be disqualified from a race if a team member, other than the

swimmer designated to swim that length, enters the water when the race is being

conducted, before all swimmers of all teams have finished the race.

 The members of a relay team and their order of competing must be nominated before the

race. Any relay team member may compete in a race only once.

 Any swimmer having finished his/her race, or his/her distance in a relay event, must

leave the pool as soon as possible without obstructing and other swimmer who has not

yet finished his/her race.

 All turns require contact as this indicates successful completion of each lap.

 Failure to execute turns properly will result in a DQ (disqualification)Turn judges have to

properly notify the start judge of the violation then to warrant if it is a ‘DQ’able violation

of the rules.

 Swimmer and coach need to be notified immediately after the race so that swimmers and

coaches are not left in the dark with unexplained DQ.’s

13.TERMINOLOGIES

SWIMMING – It is the propulsion of the body through water by combined arm and leg motions

and the natural flotation of the body.

SWIMMING DRILLS – These simple are exercises that focuses on a particular aspect of a swim

stroke. It helps to improve the swimming technique.

STROKE - The stroke you are completing.

FREESTYLE – It is used for competitive swimming which allows the swimmer to swim

whatever stroke they desires.

STREAMLINE - Underwater body position after diving or pushing off the wall which

maximises swim speed and efficiency

BREASTSTROKE – Is when the swimmer uses their chest and their torso does rotate during this

stroke.

FLUTTER KICKS – Is a kicking movement in swimming.

BUTTERFLY - swum on the chest, with both arms moving symmetrically.

BACKSTROKE – this type of stroke is swum on the back where the swimmer is in a supine

position in the water.

BOBBING - where you sink underwater and slowly exhale a stream of bubbles through your

nose and mouth, is a way to grow familiar with breath control.

13.1 TRIVIA

Green Pools in RIO 2016

During the RIO Olympics 2016, the viewers were surprised when the pools enigmatically

changed to green in color. It was because of the unauthorized 80 liters of hydrogen peroxide that

the contractor poured into the diving well and into the large pool in the center which made the

chemical to react with the chlorine, turning the water into emerald green and murky. The color

was described by organizers as “embarrassing”.

Everyone was worried that it might affect the results of the swimming competition, however the

RIO officials stated that the water was not a health hazard to athletes, and training sessions and

competitions will resume in the green pools.

REFERENCE

https://www.answers.com/Q/What_is_the_History_of_swimming_in_the_Philippines

https://en.wikipedia.org/wiki/Swimming_(sport)

https://en.wikipedia.org/wiki/History_of_swimming

https://www.getfitso.com/blog/essential-swimming-accessories/

http://time.com/4451484/why-rio-olympic-pools/