Module in Swimming PDF

Republic of the Philippines
Catanduanes State University

Virac Catanduanes
Student Module
|| Physical Education Department || 2019
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Preface
The Philippines is currently implementing a significant change in education, which

is the K-12 curriculum and primed to several reforms in the different programs. Thus, a
need to develop new and responsive instructional materials that would make teaching-
learning process effective.
Physical education has made to establish itself as one of the mandated courses in
the tertiary education. Its legal foundation is rooted in Section 19 of Article SIV of the
Philippine Constitution which states that “the State shall promote physical education and
encourage sports programs, league competitions, and amateur sports, including training
for international competitions, to foster self-discipline, teamwork and excellence for the
development of a healthy and alert citizenry. All educational institutions shall undertake
regular sport activities throughout the country in cooperation with athletic clubs and
other sectors. Hence, this module is designed to provide instructional material (IM) for PE
Instructors and Professors to be used in teaching PE 1 and PE 4. Specifically, these courses
are:
PE 1 – Wellness and Fitness
This course will provide students with the knowledge, skills and abilities
necessary to integrate healthy living strategies in a variety of recreational settings.
Students will conduct a nutrition, fitness and wellness inventory and analysis. A
diversity of recreation and fitness initiatives will be explored through self-driven
and planned activities. There will be gym sessions connected with this course.
PE 2 – Self-Defense
This is a general self-defense course; students will learn self-protection

techniques, evading techniques, and escape techniques, etc. This course is
designed to teach empowerment, so each of the students will have the confidence
to protect and defend himself/herself. Please be aware that this is a body contact
class. Physical contact with other students and the instructor will be a common
part of this course.
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PE 3 – Swimming
This course will focus on the beginning techniques of swimming, basic

swimming skills, and standard swimming strokes.
PE 4 – Sports
Team Sports provide students with opportunities to acquire knowledge

and strategies, appreciation and develop skill in Team Sports and maintain and/or
improve their personal fitness. The content includes knowledge and application,
skills, techniques, strategies rules and safety practices in basketball and volleyball
in a competitive and recreational setting. It consists of an array which student can
choose from.
The Physical Education Department Faculty are glad to say that this module – is
just a beginning to the creation of another modules in PE courses. With assurance, we
look forward to giving comments and suggestions for the enhancement of this book.
Mabuhay!
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TABLE OF CONTENTS
PREFACE ...................................................................................................................................... I
TABLE OF CONTENTS .............................................................................................................X
MODULE 1. INTRODUCTION TO SWIMMING ................................................................... 1
 DESIRED LEARNING OUTCOMES ................................................................................................ 1
 INTRODUCTION ...................................................................................................................... 1
 ACTIVITY ............................................................................................................................... 2
 LET’S LEARN! ......................................................................................................................... 3
Nature of Swimming ............................................................................................................... 3
Definition of Terminologies Used in Swimming ..................................................................... 4
Historical Background of Swimming ...................................................................................... 6
Recognizing Swimming .......................................................................................................... 7
Swimming History in the Philippines ..................................................................................... 7
Swimming Facilities and Equipment ...................................................................................... 8
 LET’S DO IT! ........................................................................................................................... 9
 ASSESSMENT TASKS .............................................................................................................. 11
 NON-STOP WRITING ............................................................................................................. 12
MODULE 2. WATER SAFETY .............................................................................................. 13
 DESIRED LEARNING OUTCOMES .............................................................................................. 13
 INTRODUCTION .................................................................................................................... 13
 ACTIVITY ............................................................................................................................. 14
 LET’S LEARN! ....................................................................................................................... 15
Hazard and Safety Measures/Risks of Swimming. ................................................................ 15
Emergency Action Steps and Plan. ....................................................................................... 16
Nutrition and Skin Care. ...................................................................................................... 18
The Swimmer’s Guide to Skincare ....................................................................................... 19
 LET’S DO IT! ......................................................................................................................... 21
 NON-STOP WRITING ............................................................................................................. 25
MODULE 3. PHYSICAL CONDITIONING/ PREPARING THE BODY FOR SWIMMING
ACTIVITY ................................................................................................................................. 26
 INTRODUCTION .................................................................................................................... 26
 ACTIVITY ............................................................................................................................. 27
 LET’S LEARN! ....................................................................................................................... 28
Physical Conditioning .......................................................................................................... 28
Benefits of Physical Conditioning ........................................................................................ 28
What is Aerobic and Anaerobic Exercise? ........................................................................... 28
Health benefits ..................................................................................................................... 29
Aerobic versus anaerobic exercise ....................................................................................... 30
5 Simple and Fun Water Aerobics Exercises ........................................................................ 30
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 LET’S DO IT! ......................................................................................................................... 32
 NON-STOP WRITING ............................................................................................................. 34
MODULE 4. RULES AND REGULATIONS IN SWIMMING ............................................. 35
 INTRODUCTION .................................................................................................................... 35
 ACTIVITY ............................................................................................................................. 36
 LET’S LEARN! ....................................................................................................................... 37
Duties and Responsibilities of Swimming Officials .............................................................. 37
Basic Rules in Swimming ..................................................................................................... 39
 LET’S DO IT! ......................................................................................................................... 40
 NON-STOP WRITING ............................................................................................................. 44
MODULE 5. SWIMMING FUNDAMENTALS ..................................................................... 45
 INTRODUCTION .................................................................................................................... 45
 ACTIVITY ............................................................................................................................. 46
 LET’S LEARN! ....................................................................................................................... 47
Learning to Swim ................................................................................................................. 47
Beginning Techniques in Swimming ..................................................................................... 47
Basic Arm and Leg Movement in the Water ......................................................................... 51
Basic Arm Strokes ................................................................................................................ 51
Basic Leg Strokes ................................................................................................................. 56
Staying Afloat ....................................................................................................................... 57
Underwater Swimming Skills ............................................................................................... 59
 LET’S DO IT! ......................................................................................................................... 60
 NON-STOP WRITING ............................................................................................................. 64
MODULE 6. BASIC SWIMMING STROKES MECHANICS .............................................. 65
 INTRODUCTION .................................................................................................................... 65
 ACTIVITY ............................................................................................................................. 66
 LET’S LEARN! ....................................................................................................................... 67
Crawl/Freestyle .................................................................................................................... 67
Backstroke ............................................................................................................................ 69
Breaststroke ......................................................................................................................... 71
Butterfly Stroke .................................................................................................................... 73
 LET’S DO IT! ......................................................................................................................... 75
 NON-STOP WRITING ............................................................................................................. 77
REFERENCES .......................................................................................................................... 78
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Module 1. Introduction to Swimming
 Desired Learning Outcomes
In this module, you shall be able to accomplish the following specific learning
objectives:
 Demonstrate knowledge and understanding on the nature of swimming.
 Define the different terms used in swimming.
 Trace the historical background of swimming.
 Identify the different swimming facilities.
 Introduction
Swimming is one of the oldest sport of all times. Not only as a sport but is also a
recreational activity of people. In the Philippines, it is a popular pastime since Filipinos loves
water and they used to have their picnic on the beaches and bodies of water. As both a
sport and recreation, swimming is good for our health – it is one of the best exercises in
order for us to maintain a physically fit body. This module incudes the nature of swimming,
definition of terminologies used in swimming, historical background of swimming, and
swimming facilities and equipment.
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 Activity
Group Activity:
Illustrate something that comes into your mind when you hear the word
swimming; and
Write any words that are also connected to swimming.

1. ______________________
2. ______________________
3. ______________________
4. ______________________
5. ______________________
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 Let’s Learn!
Nature of Swimming
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.
Swimming is moving your body through water (a moderately viscous fluid) that’s
either still (as in a swimming pool), turbulent (as in the ocean), or somewhere in between.
If you’re swimming completely under the surface (for example scuba diving), you’re
moving through relatively still water; other times, you’re moving through relatively still
water; other times, you’re going to be moving along at the more turbulent interface
between air and water, with your legs, arms, head, and body moving from one element
to the other and back again, speeding up or slowing down as they cross the border.
Swimming, in recreation and sports, the propulsion of the body through water by
combined arm and leg motions and the natural flotation of the body. Swimming as an
exercise is popular as an all-around body developer and is particularly useful in therapy
and as exercise for physically handicapped persons. It is also taught for lifesaving purposes.
Swimming can also burn a lot of calories, is easy on the joints, supports your
weight, and builds muscular strength and endurance. It also improves cardiovascular
fitness, cools you off and refreshes you in summer and is one that you can do safely into
old age.
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Definition of Terminologies Used in Swimming
These are the words used in Swimming:

 Approach and hurdle – the walking steps (approach) and the jump (hurdle) to the
end of the springboard in diving. Competitively, the approach must contain at least
four steps which includes the hurdle. The hurdle consists of lifting one leg up until
the thigh is parallel to the board and the lower leg is perpendicular to the board,
jumping off of the supporting foot and landing on both feet.
 Aqua – aerobics – the performance of aerobic exercise activities in waist – or chest
– deep water to the advantage of water resistance and buoyancy, and to prevent
damage to the joints in the lower extremities.
 Aquatics – pertaining to water or to activities performed in water.
 Archimedes principle – an object immersed in a medium is buoyed up by a force
equal to the weight of the volume of the medium displaced. Usually the medium
is water, but it could be any liquid or gas. A balloon floats in air because it weighs
less than the volume of the air displaces. Your body floats in water because you
weigh less than the water you displace. If you truly cannot float, then you weigh
more than the water you displace.
 Buoyancy – the upward force of water on a submersed object. See Archimedes’
principle.
 Butterfly – a relatively new stroke used in competition and considered the second
fastest stroke. The arms work in a crawl action, but both hit the water and pull at
the same time. The kick is a dolphin kick similar to the flutter, but both feet kick up
and down together at the same time.
 Cardiopulmonary resuscitation – CPR – a means of external heart massage that
may be used to revive persons experiencing heart failure.
 Finning – an action of the arms like the fins of a fish, resulting mostly from the
movement of the elbow and the wrist in and out from the body, in a press and
recovery action.
 Float – to be suspended in the water.
 Tuck Float – to float with your hips and knees flexed and with your hands holding
your shins, with your head down in the water, and your rounded back bobbing
above the surface.
 Prone Float – to float face down with arms and legs extended.
 Supine Float – to float face up. Position of arms and legs, and the degree of
horizontal and vertical positioning is determined by the density of the floaters
body.
 Glide - a period in which the body is moving in an extended position as a result of
prior propulsion through the water. The resting phase of the breast, elementary
back, the sidestrokes. The body is floating and gliding through the water as a result
of the last kick or pull of the arms.
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 Gutter – the edge of the pool at water level. Water from the surface splashes over
the gutter and drained away. This helps keep the water surface clean and less
agitated.
 Hurdle - See approach and hurdle.
 Kick – to propel the body through the water with legs.
 Dolphin - both legs moving up and down together.
 Flutter – both legs moving up and down alternately.
 Scissors – a bending of knees and extension of legs forward and backward in
relation to the body, then the hard squeeze to a stretch position. Probably the most
powerful but not the fastest kick. While lying on the side in the water, if the top
legs extends forward it is called the regular scissors kick, but if the back leg extends
backward it is called the inverted scissors kick. The inverted kick is used for saving
lifesaving techniques.
 Whip – a recovery or power kick in which the knees are bent as the ankles are
flexed, and the toes are rotated outward on the recovery, then the feet and legs
press out and down into extension on the power phase.
 Mouth – to – mouth resuscitation – a form of artificial respiration that may be used
to revive a person who has stopped breathing.
 Natatorium – a building where swimming and other water activities take place.
 Newton’s third law of motion – for every action made in the water there is an equal
and opposite reaction which propels the body through the water.
 Pike – a body position with the knees straight, the hips bent, and the back rounded.
The arms may be touching the legs or extended out to the side.
 Pull – an action of the arms imparting force on the water toward the body to
propel a person through the water.
 Push – an action of the arms or legs that propels a person through the water by
imparting force on the water away from the body.
 Recovery phase – that part of a stroke in which the arms or legs have thrust the
body through the water and are now returning to the position for another thrust.
 Resistance or drag – the greater the surface area that is presented to the water,
the greater the resulting resistance or “drag” on the body.
 Scuba – self – contained underwater breathing apparatus. Usually an air tank
strapped to the back and connected to the mouth by a flexible tube and
mouthpiece.
 Sculling – a means of propelling oneself through the water with the hands and
forearms executing a figure – eight action. Constant pressure is exerted on both of
the in and out phases of the arms action.
 Snorkeling – to explore and dive in water using a face mask, a snorkel tube, and
swim fins.
 Snorkel tube – a tube usually about a foot long, going from the mouth to just
above the surface of the water. The swimmer breathes through the tube.
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 Stretch – to extend the body into a straight line with arms and legs extended, toes
pointed, and back straight.
 Stroke – a complete cycle of the arms and legs in a coordinated manner to propel
a person through the water. Sometimes this term refers only to the arms action of
the total movement.
 Surfing – to swim or glide with the waters at the beach and let them carry you the
shore. Board surfing consists of standing, kneeling, or sitting on a long board and
riding the waves to the shore. Body surfing uses only the body and no board.
 Synchronized swimming – a form of swimming in which competitors perform
various strokes and water gymnastic figures to music. Many of the figures are
extremely difficult to accomplish. Competitors in this sport are judged on their
form, execution, style, originality and the difficulty of the figures.
 Tuck – a body position with the knees bent, the hips bent, and the chest on the
knees. The hands usually holding on to the shinbones. The head may be titled
forward or backward.
 Water skiing – a sport in which a person is pulled over the water by a boat while
standing on wood or fiberglass planks called skis. The skis have rubber bindings to
hold the feet to the skis.
 Windsurfing – the act of standing on a surfboard equipped with a sail and sailing
over the water propelled by wind.
Historical Background of Swimming
The word “swimming” is derived from the Old English term “swimmin.” Although
the origin of swimming is not really known, people probably learned how to swim from
watching animals. In the year 2000 BC Pompeii show men navigating water under their
own power, and a bas-relief in a tomb. It shows a swimmer doing what appears to be a
crawl stroke.
Records show that the competitive swimming began about 1837 in London. Early
English swimmers used the breaststroke and the sidestroke.
In 1844 North American Indians entered swimming meet in London. Flying Gull
defeated Tobacco by swimming the length of a 130 foot pool in thirty seconds. The style
of swimming used by the Indians was similar to a windmill action. Each arm thrashed the
water violently in a circular motion while the feet beat the water in an up and down action.
This type of action was a form of crawl stroke.
Swimming is an ancient activity that has taken place since both water and humans
were on the earth. Prehistoric drawings from the southwestern part of Egypt show
original documentation of people swimming. The images seem to show the dog paddle
or breaststroke, but these may have been more ritualistic than anything. Of course,
anciently, swimming was done because it was necessary for survival. Whether people
needed to cross a river to safety on the other side or simply know how to tread water to
prevent drowning, swimming has certainly come a long way since its ancient days. Here
is the history of swimming in a competitive sense as it is known today.
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Recognizing Swimming
England is recognized as the first country to participate in swimming as a

recreation and competitive sport. In 1837, competitions were held in man-made pools in
London. The National Swimming Society in England organized the competitions which
grew quickly in popularity. The very first indoor pool in the history of swimming was
constructed in 1862 in England. Soon, more pools were built and another swimming
organization was established in 1880. It was known as the Amateur Swimming
Association of Great Britain, an organization with more than 300 member clubs. The main
swimming styles utilized in competitions were the breaststroke and the recently-
developed sidestroke.
In 1873, Arthur Trudgen introduces an overhand stroke using the scissors kick
which was to become known as the “Trudgen crawl”. J. H Derbyshire uses the “Trudgen
crawl” and swam 100 yards in sixty seconds for the world record. This stroke has recently
been restored to competitive swimming, and some modern distance swimmers have set
new records using it.
In 1878, Frederick Cavill, an Englishman, went to Australia. After observing that
the natives flutter kick leg action resulted in exceptional speed, he combined it with the
double overhand stroke, and this stroke is known as the “Australian Crawl.” He set a new
world record of 58.4 seconds for 100 yards in the 1902 world championships using this
stroke. About 1905, Charles M. Daniels, a swimmer for the New York Athletic Club,
Introduced the “American Crawl” and used it to set a world record of 54.8 seconds in the
100 yard swim in 1910. The difference of “Australian and American Crawl” was that in the
American Crawl the kick was timed to the stroking of the arms – six beats of the legs for
every revolution of the arms.
Swimming History in the Philippines
The American introduced swimming as a sport to the Philippines in the year

1900, and by 1912, a numbe r of local swimmers had emerged from different parts
of the country who competed against each other in championships organized by
the Americans.
In the year 1928, saw the greatest achievement of a Filipino in the sport.
Teofilo E. Yldefonso also known as “Ilocano Shark”, won the Philippines its first
Olympic medal by winning bronze in the 200 m breaststroke event at the 1928
Olympics in Amsterdam, the Netherlands.
He repeated this feat in the 1932 Olympics in Los Angeles, California, when
he won his second bronze medal, becoming the first Filipino to win multiple
medals in the Olympics. However his performance declined in the next games. He
died fighting for the country during World War II.
The war brought a pause to swimming competitions but when it ended. The
Filipinos started another wave in its showcase of swimming excellence.
Artemio Salamat and Jacinto Cayco had won gold medals for the 200m and
100m breaststroke events in the first Asian Games that was held in New Delhi,
India in 1951.
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In 1954, the emergence of outstanding Filipina swimmers were remarkable,
Haydee Coloso and Jocelyn Von Giese both winning gold medals. The programs
that provided opportunities for Pinoy swimmers to develop and enhance their skills
were organized and promoted.
Unfortunately, the performance of Filipino swimmers before, particularly in
the 1950’s, has been unmatched since. In fact, since the 2002 Asian Games, not a
representative has taken home any medal for the sport.
Swimming Facilities and Equipment
Earplugs and Nose Clips

Some swimmers use earplugs to block water from entering the ear canal while
they are swimming. Excess water entering the ear can cause discomfort for several hours
after swimming and can cause discomfort for several hours after swimming and can also
increase your chances of developing and outer ear infection, known as “swimmers ear”.
Some swimmers also use nose clips to prevent water from entering their nose while they
are swimming.
Swim Goggles for Eye Protection
Goggles allows you to see while your head is immersed in the water, without
having to worry about chlorine irritation.
Tools for Training and Technique
Numerous pieces of swimming equipment are designed to help in strength
training and technique while swimming. For example pull buoy forces swimmers to rely
less on their legs to push through the water and more on the arms. Swim paddles develop
arm strength by increasing resistance in the water, and they also help develop proper
stroke mechanics. Kickboards switch the majority of work on the legs when swimming to
strengthen the legs as well as help develop proper kicking technique.
Swim Caps
It reduces drag to increase speed in the water. Swim caps also keep hair out of the
face, help reduce the effects of chlorine on the hair and help swimmers retain body heat
when they are swimming in colder water.
Recreational Swimming Equipment.
Some swimming equipment falls in the recreational category, including devices
such as snorkeling masks and swimming fins, which allow swimmers to navigate natural
aquatic environments such as lakes and seas.
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 Let’s do it!
Individual Activity: Why is it important to learn Swimming in the curriculum?
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Trace the history of swimming by using the graphic organizer below.
• Write
Year/Period imporant
details here
• Write
details here
• Write
details here
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 Assessment Tasks
Write TRUE if the statement is correct and FALSE if it is incorrect.

___________________1. Haydee Coloso and Jocelyn Von Giese are the
outstanding Filipina Swimmers in 1954.
___________________2. Teofilo Yldefonso is also known as “Bicolano Shark”
___________________3. Artemio Salamat and Jacinto Cayco had won gold
medals for the 100m breaststroke events in the first Asian Games.
___________________4. The American introduced swimming as a sport to
the Philippines in the year 1910.
___________________5. Charles M. Daniels, a swimmer for the New York
Athletic Club, Introduced the “American Crawl”
Identification: Identify the following terms used.

___________________1. Both legs moving up and down together.
___________________2. Both legs moving up and down alternately.
___________________3. The edge of the pool at water level.
___________________4. To float face down with arms and legs extended.
___________________5. A building where swimming and other water
activities take place.
Enumeration: Enumerate the 5 strokes in Swimming.

1. ________________________
2. ________________________
3. ________________________
4. ________________________
5. ________________________
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 Non-Stop Writing
From this module, I realized that
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Module 2. Water Safety
objectives:
 Describe ways on how to become safe in the different water activities.
 Demonstrate knowledge and understanding on the different water safety.
 Perform first aid in rescuing victim in water activities.
 Enumerate ways on skin care and nutrition.
 Prepare dietary program for swimmers.
 Introduction
Swimming is risky since it involves propelling the body to water. It is very important
to know the different safety measures before conducting any swimming activity. This
module includes the hazard and safety measures/risks of swimming, emergency action
steps and plan and nutrition and skin care.
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 Activity
Individual Activity:
Directions: List the violations that you observe in this picture in relation to water
safety measures.
Answers:
1. _____________________________________________
2. _____________________________________________
3. _____________________________________________
4. _____________________________________________
Explain why we need to study the water safety measures before the actual
application of swimming?
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 Let’s Learn!
Hazard and Safety Measures/Risks of Swimming.
The general rules of swimming are concerned mostly with the safety of the
participants. Most pools and public swimming areas post regulations that are designed to
protect swimmers. Swimmers may neglect to observe these rules because they do not
understand the reason s for their existence. Clarification of the “whys” of these rules might
serve to improve both your interest in and willingness to observe them, and your efforts
to see that others follow them as well.
 Learn to swim well from a competent instructor.
Why? Skill in swimming is the most effective way to save your life in a threatening
situation involving water. A competent instructor can teach you skills, knowledge, and
techniques that will help you deal appropriately with emergencies.
 Never swim alone, regardless of your skill or experience.
Why? That one time you are alone is when you might get a cramp, slip, be knocked
unconscious, or meet with some unexpected problem that you cannot solve alone or that
keeps you from seeking necessary assistance.
 Do not overestimate your ability.
Why? Someone dares you to swim to an island in the middle of the lake. You are a
strong swimmer, but when an unexpected storm comes up the waves are too much for
you, or once you get out there, you are too tired to get back. There is always another day
to surf, and the added safety factor of swimming long distances with a boat may keep you
alive to do it again.
 Never depend on air-filled flotation devices.
Why? Deep-water swimming should be done by capable swimmers or under strict
observation by an instructor while learning. If you are not able to take care of yourself
under all unexpected circumstances, stay in the shallow area.
 Observe regulations involving limitations in swimming areas.
Why? Lakes and oceans are marked with buoys to limit the safe swimming areas
by experts who have screened the currents, undertows and marine life that may be
harmful. The swimmer who has been caught in kelp will stay out of that area. Being
caught in overwhelming waves or currents however, might not let you have a second
chance. Stay in the swimming area provided.
 Always look before you jump or dive into a pool.
Why? Of course none of us wants to jump on anyone, and diving on someone
might prove fatal. In addition to these factors, it is terribly annoying to a beginner or an
older person to be splashed or dunked as a result of horseplay.
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 Only one diver on the board at one time.
Why? It is lots of fun to break the spring of a friend who is about to take off into a
“cannon ball” causing him to land little hard, but if you stand on the board when a novice
is diving, that person might fall on the board or the deck and be severely injured.
 No running on the pool deck.
Why? This one should be obvious; the pool deck is slippery when wet.
 Shower before entering the pool.
Why? Here the concern is more for cleaning and common decency than safety.
The major purpose is to remove heavy oils like suntan lotion, greasy hair oil, or sand and
dirt off your suit if you have been playing ball or sunning yourself.
Emergency Action Steps and Plan.
Emergency Action Plans are designed to assist the employees and patrons to
understand and know what to do in the event of an emergency.
The following is the Emergency Action Plan for the Aquatic Center pool area.
Whistle Cadences - These are the procedures for reacting to and communicating
situations that arise on the deck.
 One Blast: Used to get the attention of a guest or another guard. Call the guest
over to enforce a rule. It is difficult to hear across the pool.
 Two Blasts: Used when a guard is performing a rescue. When this happens, all
other guards must stand up in their chairs and be sure to cover the area of the
guard performing the rescue. Be alert for a call to assist.
 Three Blasts: Used when a guard is getting out of the chair and needs
assistance by other guards. The closest guard is to assist in the situation; all
other guards remain standing in chairs and cover area of guards performing
the rescue. If the situation is serious or if more assistance is necessary it may
require evacuation of the swimmers from the pool (i.e. neck & back injury).
 One Long Blast: Clears the pool. When you hear a whistle, look towards the
whistle to define your role in assisting in the emergency.
Additional also, during an accident a brief assessment of the situation be made in
case of an accident. The few seconds it takes to check the injured person will assure
appropriate action can be taken. If a person has sustained a neck or back injury such as
falling from water skis or in a springboard diving mishap, more severe injury can be caused
by moving the victim unnecessarily.
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A brief assessment will provide correct treatment or appropriate contact of
professional aid with a minimum loss of time. When an accident occurs, keep the following
steps in mind:
1. Briefly assess the situation; Check pulse and breathing. Do not move the victim if
there is any possibility of neck or back injury.
2. Send someone for help; most areas respond to the 911 emergency number.
3. Administer CPR if the victim has no pulse and you are certified. It is highly
recommended that every adult become certified in administering both mouth to
mouth resuscitation and CPR.
4. Administer mouth-to-mouth resuscitation if the person has stopped breathing.
Never administer artificial respiration to someone who is breathing. Ask the victim
if he or she is “OK”.
5. Treat for shock. Keep the victim warm. Elevate feet if the victim can be moved and
there is no injury to the head. Do not change the position of a person who has
neck or back injury unless death is imminent if you do not move them.
In the event of an emergency, incident which needs a single guard rescue;

1. Recognize emergency and act
2. 2 whistle blasts
3. Proceed with rescue
4. Other guards stand and provide backup and coverage.
Remain alert for signal for additional help in rescue.
5. Supervisor moves to area to assist and to call EMS if necessary.

6. Equipment Room Staff Member notified and designated to meet
EMS.
7. Witnesses interviewed, reports completed by Supervisor.
8. Equipment checked and replaced.
9. Lifeguard returns to duty.
10. Supervisor completes corrective action, notifies GA & Director.
17
Nutrition and Skin Care.
Nutritional Guidelines for Swimmers

A Proper eating program is just important to an elite athlete’s success as their
training program. Think of your body as a car. The food and drink you consume are fuel.
High-level athletes are like finely tuned cars that require high quality fuel to achieve
optimal performance. Putting low quality fuel into your body can lead to poor health and
sub-par performance.
Stay hydrated
Your body is more than 60% water and your muscles depend on water to function
properly. A dehydrated body cannot train or compete at its peak. Drink enough so that
your urine looks like pale lemonade or apple juice and so that you are urinating frequently
throughout the day.
Fuel up before training
Focus on eating lean proteins, fruits and vegetables and whole grains to ensure that
your body is prepared for training. Try not to go into a training session with an empty fuel
tank. Eat a meal 3-4 hours or a snack 1-2 hours before exercise.
Boost your immune system.
Choose foods that are high in antioxidants such as fruits and vegetables to help
keep your immune system healthy and reduce the amount of free radicals that your body
builds up during high intensity training. Choose more colorful fruits and vegetables such
as blueberries, strawberries, kiwis, oranges, broccoli, carrots and sweet potatoes.
Limit fats
Saturated and Trans fats can cause inflammation which is the exact opposite of
what elite athletes need. Stay away from foods that are processed or fried, and higher fat
meats like chicken wings, bologna and pastrami. Choose non-inflammatory unsaturated
fats such as olives, avocados, nuts, seeds, and salmon.
Eat to recover
Choose carbohydrate rich foods with some protein within 30-60 minutes of
finishing a training session to help your body recover faster. Good choices after workouts
include: peanut butter sandwich (half or whole), carton of chocolate milk, or a bowl of
cereal with milk or yogurt.
Sports bars, gels and drinks do have their place in an elite athlete’s eating program.
Be sure to not over-use these types of products, however, as they can deter body weight
goals and can replace more beneficial calories from whole foods. Use sports products
before, during or immediately after practice depending on your sport needs and goals.
18
The Swimmer’s Guide to Skincare
How can you protect your skin from the drying effects of pool water? It’s partly
about minimizing how much chlorine and other irritants your skin absorbs – moisturize
well in advance and always shower before a swim. More generally you’ll want to take
good care of yourself. Very hot showers and baths are not your friend, so dial down their
temperature. And make sure to drink plenty of water throughout your day, especially if
you’re planning a dip.
Exfoliation
A little exfoliation can go a long way when it comes to keeping skin soft. This might
be courtesy of an exfoliating mitten, an oil-based salt scrub. Whatever your favored
method, pay special attention to your knees and elbows as these can be your driest areas.
Your newly smooth skin – cleaned of dead cells – will more readily absorb moisturizer.
An overnight skin mask
When it comes to beating dry skin, the overnight mask is a real heavyweight. Go
for one with hydrating properties and slather on a generous layer before bed. Tip: You
might want to put a towel over your pillow to avoid moisturizing more than your face.
The use of lemons
Ever find your knees look a little discolored? Try rubbing them with half a lemon to
ease dryness and dark patches.
Which moisturizers work well?
Any quality moisturizer will hydrate skin and, while you’re in the pool, act as a
barrier to the chlorinated water. Products containing antioxidants such as vitamin C and
E score major points for swimmers. And don’t forget: If you’re likely to catch the sun, opt
for moisturizers with a high SPF factor.
What can soothe eczema and sensitive skin?
A thick layer of emollient cream will lend you a protective barrier while swimming.
Then as soon as you’ve hit land again, wash using a fragrance-free shower gel and chase
this with a moisturizer. If the eczema is on your hands or feet, you could try an intensive
moisturizing treatment. Apply this at bedtime before pulling on a pair of cotton gloves or
socks to wear overnight.
Can swimmers wear make-up without it smudging?
A little make-up can be worn if chosen carefully. To cover blemishes and

imperfections, make-up artist Linda Hay recommends a CC cream or a tinted moisturizer,
especially those containing SPF if you’ll be exposed to any sun rays. In terms of blushers
and eye shadows, it’s best to find cream-textured ones as these beat powders when it
comes to resisting water.
19
When do you need to shower?
If you shower before a swim, your skin being wet will mean it’ll absorb less chlorine.
Wash thoroughly afterwards too although, be warned, using very hot water will strip
away your skin’s natural oils. Turn down the heat and go for a moisturizing shower cream
before patting your skin dry. It’s then wise to work in your lotion straightaway – by
moisturizing when your skin is still moist you’ll help the product to soak in better.
20
 Let’s do it!
Individual Activity:
Why is it important to know the different safety measures, emergency action plan
and nutritional guidelines in swimming and how will it affects our life?
21
22
Enumerate the different safety measures before, during and after the swimming
activity.
23
Enumeration: Give at least five nutritional guidelines for swimmers
1._____________________________
2._____________________________
3._____________________________
4._____________________________
5._____________________________
What are the swimmers guides to skincare?
6._____________________________
7._____________________________
8._____________________________
9._____________________________
10._____________________________
True or False
_________1. Learn to swim well from a competent instructor.
_________2. Only one diver on the board at one time.
_________3. Always look before you jump or dive into a pool.
_________4. Observe regulations involving limitations in swimming
areas.
_________5. Do not overestimate your ability.
24
25
Module 3. Physical Conditioning/
Preparing the body for Swimming
Activity
objectives:
 Explain the nature and purpose of physical conditioning of the body
 Design and perform aerobic and anaerobic exercises
 Prepare an aquatic fitness program
 Introduction
Physical training is a vital part of your preparation as a high-performance athlete.
You must be in peak physical condition to perform at your best at the right time. Different
sports need very different physical training programs. As well, no two athletes are the
same. Your coach should help you plan a physical training program that is right for you
and your sport.
26
 Activity
Answer the following questions comprehensively:
1. What is Physical Conditioning?
2. What is the difference between Aerobic and Anaerobic Exercise? Give example?
3. What are the benefits of Physical Conditioning?
27
 Let’s Learn!
Physical Conditioning
Let’s start with a review of the basics. Physical fitness refers to overall individual
physical condition. It is different for each person and can range from extreme illness and
near death, to peak performance, like top Olympic and decorated athletes. Fitness is an
integral part of any sport, whether it be lacrosse, tennis, football, taekwondo, track and
field, basketball or anything in between. Fitness becomes even more important in
competitive sports. Coaches should remember that the more physically fit their players
are, the better performance they will have.
Benefits of Physical Conditioning
There are many mental and physical benefits of a quality physical conditioning
program. These benefits can ring true for athletes in any discipline and include:
 Increased self-confidence on and off of the playing field
 Players with more strength and resilience
 Optimized cognitive skills
 Increased technique and power
 Promoting mental strength
 Decreased number and severity of sports injuries
 Delayed fatigue when playing
 Better performance
What is Aerobic and Anaerobic Exercise?
Aerobic exercise (also known as cardio) is physical exercise of low to

high intensity that depends primarily on the aerobic energy-generating process. "Aerobic"
means "relating to, involving, or requiring free oxygen”, and refers to the use of oxygen to
adequately meet energy demands during exercise via aerobic metabolism. Generally,
light-to-moderate intensity activities that are sufficiently supported by
aerobic metabolism can be performed for extended periods of time. What is generally
called aerobic exercise might be better termed "solely aerobic", because it is designed to
be low-intensity enough so that all carbohydrates are aerobically turned into energy.
When practiced in this way, examples of cardiovascular or aerobic exercise are
medium to long distance running or jogging, swimming, cycling, and walking.
Aerobic exercise comprises innumerable forms. In general, it is performed at a
moderate level of intensity over a relatively long period of time. For example, running a
long distance at a moderate pace is an aerobic exercise, but sprinting is not. Playing singles
tennis, with near-continuous motion, is generally considered aerobic activity, while golf or
two person team tennis, with brief bursts of activity punctuated by more frequent breaks,
28
may not be predominantly aerobic. Some sports are thus inherently "aerobic", while other
aerobic exercises, such as fartlek training or aerobic dance classes, are designed
specifically to improve aerobic capacity and fitness. It is most common for aerobic exercises
to involve the leg muscles, primarily or exclusively. There are some exceptions. For
example, rowing to distances of 2,000 meters or more is an aerobic sport that exercises
several major muscle groups, including those of the legs, abdominals, chest, and arms.
Health benefits
Among the recognized health benefits of doing regular aerobic exercise are:
 Strengthening the muscles involved in respiration, to facilitate the flow of
air in and out of the lungs
 Strengthening and enlarging the heart muscle, to improve its pumping
efficiency and reduce the resting heart rate, known as aerobic
conditioning
 Improving circulation efficiency and reducing blood pressure
 Increasing the total number of red blood cells in the body, facilitating
transport of oxygen
 Improving mental health, including reducing stress and lowering the
incidence of depression, as well as increased cognitive capacity.
 Reducing the risk for diabetes
 Reducing the risk of death due to cardiovascular problem High-impact
aerobic activities (such as jogging or using a skipping rope)
 Stimulate bone growth
 Reduce the risk of osteoporosis for both men and women
Anaerobic exercise is a physical exercise intense enough to cause lactate to form.
It is used by athletes in non-endurance sports to promote strength, speed and power; and
by body builders to build muscle mass. Muscle energy systems trained using anaerobic
exercise develop differently compared to aerobic exercise, leading to greater performance
in short duration, high intensity activities, which last from mere seconds to up to about 2
minutes.
In contrast, aerobic exercise includes lower intensity activities performed for longer
periods of time. Activities such as walking, long slow runs, rowing, and cycling require a
great deal of oxygen to generate the energy needed for prolonged exercise (i.e., aerobic
energy expenditure). In sports which require repeated short bursts of exercise however,
the anaerobic system enables muscles to recover for the next burst. Therefore, training for
many sports demands that both energy producing systems be developed.
29
Aerobic versus anaerobic exercise
Aerobic exercise and fitness can be contrasted with anaerobic exercise, of

which strength training and short-distance running are the most salient examples. The
two types of exercise differ by the duration and intensity of muscular contractions
involved, as well as by how energy is generated within the muscle.
New research on the endocrine functions of contracting muscles has shown that
both aerobic and anaerobic exercise promote the secretion of myokines, with attendant
benefits including growth of new tissue, tissue repair, and various anti-inflammatory
functions, which in turn reduce the risk of developing various inflammatory diseases.
Myokine secretion in turn is dependent on the amount of muscle contracted, and the
duration and intensity of contraction. As such, both types of exercise produce endocrine
benefits.
In almost all conditions, anaerobic exercise is accompanied by aerobic exercises
because the less efficient anaerobic metabolism must supplement the aerobic system due
to energy demands that exceed the aerobic system's capacity.
Common kettlebell exercises combine aerobic and anaerobic aspects.
5 Simple and Fun Water Aerobics Exercises
AQUA JOGGING
Aqua jogging is the perfect aerobic, low-impact exercise to get the heart pumping
and blood flowing throughout the body. Aqua jogging can be as simple as jogging
through the water from one side of the pool to the other. This exercise can also be
simplified to walking back and forth in the pool or jogging or marching in place. Aqua
jogging is designed to get the heart rate up and keep it up, so whichever modification you
choose, be sure it’s at least a little challenging.
FLUTTER KICKING
Flutter kicking is another great low-impact cardio exercise. This exercise can be
performed with or without a kickboard. With a kickboard, hold it out in front of you and
flutter kick your legs to propel you back and forth across the pool. You can also flutter kick
without a kickboard if one is not available. Perform a front float with your head above
water while holding onto the side of the pool and flutter kick your legs. Whichever way
you do it, kick at a steady tempo that doesn’t tire you too quickly but also gets the heart
pumping.
LEG LIFTS
Using the resistance of the water, leg lifts work all of the muscles in the legs. For
this exercise, stand in the pool and lift one leg out to the side and back down. Repeat until
your leg feels tired, then switch legs and perform the exercise on the other leg. Not only
does this exercise work the legs, it also improves balance and strengthens your core.
30
STANDING WATER PUSH-UPS
Water push-ups are a great way to build arm, chest, and shoulder strength without
putting too much pressure on the joints. Stand along the side of the pool and place your
hands a little wider than shoulder-width apart on the gutter or edge of the pool. Bend
your arms and lean in toward the wall, then push yourself back out. Repeat this exercise
slowly and until your arms feel tired. Be careful not to push it too hard until you know your
limits.
ARM CURLS
For this exercise, stand in the middle of the pool with water weights. Water
weights don’t have to be used, but they do offer extra resistance. Hold the weights in front
of you, arms in front with palms facing out. Curl the weights up then back down and
repeat until fatigue. This exercise can also be done with palms facing toward you instead
of away with the same curling motion.
31
 Let’s do it!
The Students will have a group of 5 to 10 members each.
Performing the 5 Simple aquatic exercises
AQUATIC AEROBIC EXERCISE DURATION PASSED FAILED
Aqua Jogging 3 MINS.
Flutter Kicking 3 MINS.
Leg Lifts 3 MINS.
Standing Water Push-ups 3 MINS.
Arm Curl 3 MINS.
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Performance Exam:
1. Students will perform different Aerobic and Anaerobic Exercises
2. Students will be group into 4 and then they will be assigned to have a
play showing the benefits of aerobic and an anaerobic exercise.
Rubrics:
CRITERIA Percent
Novelty 30%
Significance 30%
Character 20%
Enthusiast 20%
TOTAL 100%
33
34
Module 4. Rules and Regulations in
Swimming
objectives:
 Demonstrate knowledge and understand on the different rules and
regulations stated in FINA (Federation Internationale de Natation).
 Analyze video and situations and determine the appropriate rules and
regulations that apply to swimming.
 Introduction
Swimming in recreation and sports is the propulsion of the body through water by
combined arm and leg motions and the natural flotation of the body. Swimming as an
exercise is popular as an all-around body developer and is particularly useful in therapy
and as exercise for physically handicapped persons. It is also taught for lifesaving purposes.
This module includes the duties and responsibilities of swimming officials and the basic
rules in swimming.
35
 Activity
CRACK THE CODE
Find the number to find the letter and fill in the blank to complete the word.
A B C D E F G H I J K L M
1 2 3 4 5 6 7 8 9 10 11 12 13
N O P Q R S T U V W X Y Z
14 15 16 17 18 19 20 21 22 23 24 25 26
19 23 9 13 13 9 14 7 20 1 21 7 8 20
__ __ __ __ __ __ __ __ __ __ __ __ __ __
6 15 18 12 9 6 5 19 1 22 9 14 7
__ __ __ __ __ __ __ __ __ __ __ __ __
16 21 18 16 15 19 5 19
__ __ __ __ __ __ __ __
36
 Let’s Learn!
Duties and Responsibilities of Swimming Officials
i) REFEREE – shall:
(1) Have full control and authority over all officials and shall approve their
assignments and instruct them regarding all special features of regulations
related to the competition.
(2) Have authority to intervene in the competition at any stage to ensure that
the FINA regulations are observed.
(3) Adjudicate on all protests related to the competition at any stage to ensure
that the FINA regulations are observed.
(4) Give a decision in cases where the judge’s decision and the times recorded
do not agree.
(5) He may appoint substitute for any who are absent
(6) Signal at the moment of the commencement of the event proper
ii) MEET REFEREE
(1) The Meet Referee, in cooperation with the Games Director, shall have the
authority to adjust these rules on a case-by-case basis for the safety and
well-being of the athletes. The Meet Referee may intervene in the
competition at any stage to ensure that the appropriate regulations are
observed, and shall adjudicate all protests related to the competition in
progress.
(2) The Meet Referee shall have the discretion to allow for certain
modifications/interpretations of the current technical rules.
(3) The Meet Referee shall have full control and authority over all officials,
approve their assignments and instruct them regarding all Special Olympics
features or regulations related to the competitions. He/she shall enforce all
rules and decisions of the Official Special Olympics Sports Rules and FINA
rules and shall decide all questions relating to the actual conduct of the
meet, the final settlement of which is not otherwise covered by these rules.
iii) CLERK OF COURSE
(1) To assemble and prepare competitors prior to each event.
iv) STARTER
(1) Have full control of the competitors from the time the Referee turns the
competitors over to him until the race has commenced.
v) CHIEF TIMEKEEPER
(1) Assign the seating position for all timekeepers
37
vii) TIMEKEEPER
(1) Take the time of the competitors in the lane assigned to him. The watchers
shall be certified correct to the satisfaction of the committee of the
management of the meeting.
viii) CHIEF JUDGE
(1) Assign each judge his position and the placing to be determined.
(2) Assign officials to serve as Inspectors of Turns
ix) FINISH JUDGES
(1) Be positioned in elevated stands in line with the finish where they have in
all events and at all times a clear view of the course and at the finish line.
(2) After each event decide and report the placing of the competitors
according to the assignment given to him.
(3) Serve as Inspector of Turns if so directed and observe the takeoffs in relay
events.
(4) When video tape is available on relay changes, this may be consulted by
the referee.
x) CHIEF INSPECTORS OF TURNS
(1) Ensure that Inspectors of Turns fulfill their activities during competitions.
(2) Received the reports from Inspectors of Turns if any infringement occurs
and present them to the Chief Judge for submission of the referee.
xi) INSPECTORS OF TURNS
(1) To record the number of laps completed by each competitor
(2) To ensure that when turning, competitors comply with the relevant rules
commencing from the beginning of the last arm stroke before.
(3) To determine, in relay events, whether the starting competitor is in contact
with the starting block when the preceding competitor touches the
starting wall.
xii) JUDGES OF STROKES
(1) Operate on both sides of the wall
(2) Ensure that the rules related to the style of swimming designated for the
event are being observed.
(3) Report any violation to the Referee on signed cards detailing the vent, lane
number, the competitor’s name and the infringement.
(4) Stroke interpretations will be concerned with the action a limb(s) is
performing. The Stroke Judge shall be concerned with what action the arm
or leg action constitutes.
38
Basic Rules in Swimming
All Special Olympics swimming training, recreational sessions and competition
events shall be conducted in accordance with the following practices, rules and
procedures in order to ensure the safety and well-being of all Special Olympics athletes,
coaches and volunteers:
1. Basic Rules There shall be at least one certified lifeguard on duty for every
25 swimmers in the water.
2. The sole function of the lifeguard shall be to guard. If no relief lifeguard is
available, the pool must be cleared, even for a short duration, when a
lifeguard must leave the pool side.
3. The Event Director will review the Emergency Action Plan prior to each
occasion. There shall be enough coaches in accordance with FINA or
program NGB guidelines.
4. Athlete medical history forms shall be on site and relevant information shall
be discussed with the lifeguard or medical personnel on duty in advance
of the aquatic activity.
5. Pool depths must be marked and easily visible.
6. The minimum depth of the pool for racing starts shall meet FINA or NGB
specifications.
7. It is recommended that all starting blocks meet FINA or NGB specifications.
8. Safety lines must be in place to divide shallow and deep water areas during
recreational aquatic activities.
9. A pool facility shall not be used unless a satisfactory inspection rating is
received prior to any Special Olympics participant entering the water.
10. An athlete with Down syndrome who has been diagnosed with Atlanto-
Axial Instability may not participate in Butterfly events, Individual Medley
events, diving starts or diving. For additional information and the
procedure for waiver of this restriction, please refer to Article I, Addendum
F.
11. If in the judgment of the referee or competition management an athlete’s
swimming competence that the athlete is not capable of completing the
race distance and may even put his/her life in danger, the referee may, with
the Technical Delegate’s approval, require a test of swimming competence
before the athlete is allowed to compete in any further swimming event or
in any final.
39
 Let’s do it!
Match Column A with Column B. Write the letters only on the blacks.
Column A Column B
a. Signal at the moment of the

________1. Chief Timekeeper
commencement of the event proper.
b. To assemble and prepare competitors prior

________2. Clerk of Course
to each event.
________3. Referee c. Operate on both sides of the wall
d. It shall have the discretion to allow for

________4. Inspectors of Turns certain modifications/interpretations of
the current technical rules.
e. Have full control of the competitors from

________5. Judges of Strokes the time the Referee turns the competitors
over to him until the race has commenced.
f. Assign the seating position for all

________6. Timekeeper
timekeepers
g. Take the time of the competitors in the lane

assigned to him. The watchers shall be
________7. Chief Judge certified correct to the satisfaction of the
committee of the management of the
meeting.
h. Assign each judge his position and the

________8. Meet Referee
placing to be determined.
i. Ensure that Inspectors of Turns fulfill their

________9.Chief Inspectors of Strokes
activities during competitions.
j. To record the number of laps completed by

_______10. Starter
each competitor
40
Encircle the appropriate answer:
1. May the Referee interfere after he has turned the race over to the Starter and
before a fair start?
a. YES
b. NO
2. Can the Referee over-rule a disqualification made by another official if he/she
does not personally observe the violation?
a. YES
b. NO
3. If the rulebook does not cover a problem related to the conduct of the meet,
the decision is made by:
a. Referee
b. Meet Manager
c. Starter
4. If a Stroke Judge and a Turn Judge disagree who shall make a decision?
a. Stroke Judge
b. Turn Judge
c. Referee
5. Final authority in all ties is?
a. Chief Electronic Judge
b. Meet Manager
c. Referee
d. Chief Meet Recorder
6. The following officials are authorized to disqualify a competitor:
a. Starter
b. Referee
c. Chief Timer
d. Place Judge
e. Stroke & Turn Judge
f. Take-Over Judge
g. Clerk of the Course
h. Marshall
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8. Swim-offs are used to:
a. break all ties
b. remove tie for last place in the finals
c. break tie for alternates
9. Swim-off contestants are:
a. the entire heat involved
b. the heat except for those disqualified
c. those involve in the tie
10. Which official has the authority to call off or postpone any meet or event that
has actually started?
a. Referee
b. Meet Manager
11. May disqualified swimmers be allowed to re-swim in a subsequent heat?
a. YES
b. NO
12. When a disqualification occurs in a final, what competitors shall compete?
a. all in the race
b. all in the race except the disqualified swimmers
13. When Stroke Judges and Turn Judges disqualify a swimmer who do they
inform?
a. Meet Recorder
b. Chief Place Judge
c. Recorder
d. Referee
e. Announcer
f. Competitor or Coach
14. Who determines the channels which disqualifications shall be reported during
the meet?
a. Referee
b. Meet Manager
c. Meet Recorder
15. May the referee be a member of the Jury of Appeal?
a. Yes
b. No
42
17. May the Referee over-rule the findings of an official timing and/or judging
device when he/she believes the device is in error?
a. YES
b. NO
18. Who rules on protests arising from the competition?
a. Referee
b. Meet Manager
c. Recorder
d. Chief Judge Electronic
e. Jury
19. When must a protest be made?
a. within 30 minutes after a race
b. before the end of the meet
c. before the end of the session
20. The Stroke and Turn Judge must inform the competitor or the competitor’s
coach of a disqualification within: a) 10 minutes
a. 5 minutes
b. 20 minutes
c. 30 minutes
21. According to BCSSA rules, swimmers shall be allowed any starting stance for a
diving start as long as they:
a. are at the back of the blocks
b. are not in motion at the starting signal
c. as long as at least one foot is at the front of the blocks at the start
d. they grab hold of the front of the blocks prior to the Starter’s command
22. The Referee needs to talk with which of the following people prior to the start
of the meet:
a. Stroke & Turn Judge
b. Clerk of the Course
c. Meet Manager
d. Coaches
43
44
Module 5. Swimming Fundamentals
objectives:
 Demonstrate the fundamentals of swimming and lead up activities towards
teaching of swimming strokes starts, turns, finishes and diving.
 Apply the knowledge to each of the following components: proper arm,
pull, proper breathing patterns and proper body flotation.
 Introduction
This chapter discusses and demonstrates the different swimming fundamentals
that a beginning swimmer should know before engaging in an actual swimming/water
activities specifically the basics of swimming such as learning to swim, beginning
techniques in swimming, basic arm and leg movement in the water, staying afloat and
underwater swimming skills.
45
 Activity
Direction: Write the correct words/terminologies needed on the box provided.
46
 Let’s Learn!
Learning to Swim
Learning to swim is more difficult and more complicated when a person is affected
by fear. For a person to be safe in the water, ideally they need to pass through the
following two basic process: getting used to the water (adaptation) and learning
swimming technique.
Introduction to Water Skills. Helps participants feel comfortable in the water.
1. Enter and exit water using ladder, steps or side.
2. Blow bubbles through mouth and nose
3. Bobbing
4. Open eyes under water and retrieve submerged objects
5. Front and back glides and floats
6. Recover to vertical position
7. Roll from front to back and back to front
8. Tread water using arm and hand actions
9. Alternating and simultaneous leg actions on front and back
10. Alternating and simultaneous arm actions on front and back
11. Combined arm and leg actions on front and back
Beginning Techniques in Swimming
Entering the Water.
Your first contact with the water for swimming may be somewhat unsettling which
may cause several reactions because the pool or natural water is usually cooler than
bathwater. It is advisable that as you enter on the water, stand about knee deep and splash
some water on your arms, trunk, neck and head to become accustomed to the change in
temperature. The reactions that can be seen as you submerge to a chest depth water are
as follows:
 Noticeable tenseness and tightening of your muscles
 Skin may shrivel up slightly
 Get “goose pimples”
 Breathing becomes more difficult due to the tenseness of musculature
needed in breathing
 Quickening of pulse
47
The strange feeling of buoyancy and a desire to bob a little also begins to take
effect at this point.
Relaxing in the Water
Once you are in about two feet deep water, the next step is to sit on the bottom
and feel relaxed in it. Because water is denser than air, you can’t move about as quickly.
Take your time and think of moving in slow motion that will make you feel relaxed. Roll
over from your back to your face and vice versa. Do some floating in a supine and prone
position.
Submerging
After you begin to feel relaxed in the water, try putting your head underwater with
your nose and mouth submerged and hold your breath for a few seconds and come up.
Next, put your whole head beneath the surface, hold the position for a few seconds and
then surface. Good technique in swimming requires your eyes to be open most of the
time. Since you can’t wipe them while swimming, you must learn to open them and let
the water run off naturally. Some water will get in, of course, but it will not hurt and later,
you will become used to it.
The next time you go under, open your eyes slightly where the sight you can see
will be in a blurry but beautiful scene. Blur can be corrected by wearing a diving mask with
the same beautiful picture emerges in a crystal clarity. Two drills will demonstrate to you
your ability to see under water and will help you become accustomed to your new
environment.
 Have a partner or your instructor hold out several fingers under the water
while you go under and count them.
 Drop some coins in the water and dive down to the bottom and pick them
up.
One caution about coins, hairpins and other metallic objects that rust – don’t leave
them on the bottom as they will stain the pool.
Breath Control
Breath control – the ability to hold your breath and release it gradually or rapidly,
to exhale, to grasp air, or inhale quickly – is difficult to develop, but it is essential for
maximum success in water activities. Nature did not endow people with the apparatus to
convert the oxygen in water to suitable use for the body. Diving tanks, aqualungs, snorkels
and the like have been developed to sustain life in and under water for long periods of
time. Success in the use of such equipment and water activities depends upon your
individual breath control.
Try staying under water and hold your breath for a few seconds, but not too long
– about thirty seconds should be the maximum length of time. If you find it difficult to keep
yourself under the surface, “fin” by pressing toward the surface with the palms of your
hands held out to your sides. This finning action is a simple press with your palms up and
a recovery with your wrists relaxed. Your hands are drawn down the sides, and then
pressed upward toward the surface, with your fingertips pointing out and away from your
body. Repeat this action in a short, rapid rhythm.
48
Bobbing
Breath control is not limited to breathe holding. You must develop the ability to
breathe in and out according to the head actions of the stroke you are performing. The
first rhythmic breathing method to practice is called bobbing. Here are some ways in
learning how to perform this bobbing technique:
 Hold on to the side of the pool in about chest-deep water;
 By bending your knees and strengthening them, bob up and down
holding your breath the whole time;
 Make the rhythm of the bob even and try to break the surface about every
four or five seconds.
 After you have mastered this, take a breath of air, submerge and blow all
your air out in about two seconds;
 Try it again – inhale, submerge and exhale so that it now takes five seconds
to get it all out;
 Repeat this exercise varying the length of time you take to exhale
completely so that you can do it at any rate required.
 (Reminder: Exhale through both your mouth and nose. Do not hold your
nose.)
Bobbing can and should be practiced in many positions. For example, try it while
holding a kickboard or while a partner holds your hands. You should also practice
explosive exhalation by bobbing and forcefully blowing out all of your air at once under
water. Keep practicing until you can go on indefinitely at your normal breathing rate with
complete confidence and comfort. One of the skills that has to be mastered in this bobbing
technique is the separation of the air from the water in your mouth and with practice, this
will come naturally. A modification of bobbing can be developed into a drown-proofing
technique.
Rhythmic Breathing for Swimming
You are now ready to begin developing rhythmic breath control for swimming
strokes. This is done by following the procedures below.
 Standing in waist-deep water in a stride position, one leg forward and one
leg back, hold on to the side of the pool and lean over so that your upper
body is resting on the surface of the water.
 Extend the arm that is holding on to the wall and hold the other back down
at your side.
 Take a breath, place your face in the water so that the water level is at your
hairline, and exhale.
 Turn your face to the side, away from the extended arm, just far enough to
inhale through the mouth.
 Then turn the face back down and exhale through the mouth and nose.
 Continue this action, breathing rhythmically, as before.
49
Keep your eyes open and your ear in the water while inhaling, and neither shake
nor rub the water out of your eyes while practicing. This type of rhythmic breathing will
be used later in the crawl stroke.
Moving in the Water
To navigate properly, you must propel yourself through the water. Always practice
the following skills in shallow water. Begin by walking in about waist-deep water. Because
of the density of the water, you will find that you cannot go very fast. Lean forward and
draw your hands and arms back as if separating a curtain of water before you to help pull
yourself through the water. Reach forward with both hands in front of you, then turn the
palms and thumbs down and out to pull your hands and forearms through the water
sideways back to your hips. This is much like the breaststroke pull and it increases your
speed in walking considerably. Experiment with your hands by pulling and pushing in
various directions. Discover how to turn your body clockwise and counterclockwise with
your hands. Jump and do a full pirouette and come down on your feet. If you should go
under, surface again as you did in rhythmic breathing practice.
Now go into the water about chest deep with a kickboard and hold it out in front
of you with both hands. Bend your knees and push forward slightly so that your feet come
off the bottom and you are supported only by the board. Glide or float for a few seconds
and then return your feet to the bottom. If your legs float up and won’t come down, bend
your knees and hips so that your knees come up under your chest, push down on the
board while lifting your head, extend your legs and feet straight toward the bottom, and
stand up.
Flutter Kicking
The kick used most often in swimming is the flutter kick. You can practice it by
following the procedures below:
 Place one hand on the gutter of the pool and the other about one foot
deep against the side.
 With the palm against the side point the fingers of this hand down toward
the bottom.
 By pulling with the top hand and pushing with the bottom one, raise your
feet and legs up until they are parallel to and just under the surface of the
water.
 Begin kicking your whole leg up and down from the hip joint.
 Let the ankles stay as loose as possible and point your toes inward very
slightly.
 Your foot should be about eighteen inches below the surface at its lowest
point, and your heel should just break the surface at the top of the kick.
While you are holding onto the side and kicking, practice your rhythmic breathing
by turning your head sideways to inhale and turning your head down to exhale. Keep
your head in such a position that the water level hits you at the hairline when you are
exhaling, and your ear is submerged with the water level just below the mouth when you
are inhaling. Add this rhythmic breathing and the flutter kick to your float, or glide with
the kickboard so that you propel yourself across the pool.
50
Basic Arm and Leg Movement in the Water
Aim for smooth stroke, your body rolling from side to side with each arm
stroke, but always straight and level in the water. Breathing should be a seamless part of
the side-to-side roll that comes with each arm stroke. Your legs kick in a rhythm that
matches your arms.
Basic Arm Strokes
Hand Entry
Your hand needs to go roughly in line

with your shoulders. Try to slide your hand below
the surface without making a big splash, by
angling it slightly thumb-down. Once your hand
slid into the water, your shoulder extends and
moves down, starting your body’s roll to the side
and allowing you to reach further ahead. At this
point, your hand should still be in line with your
shoulder, and the back of your hand should be
just below the surface.
The Catch
It is important because getting it right

sets up the rest of your arm stroke. It is the
transition into the most powerful part of the
arm stroke, which actually drives you forward.
The crucial thing to remember is that you
should keep your elbow high, using it as a pivot
to swing your hand down and back.
The In-Sweep
The phase of your

stroke that follows the
catch. During the in-sweep
your hand sweeps back and
in, toward your hips. This is
where you start to generate
real propulsion.
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The Out-Sweep
Happens roughly halfway through your

arm pull. Your hand and forearm begin to move
outward, heading for the outer edge of your hip.
At this point your hand is accelerating, getting
faster as your elbow lifts in preparation for the
hand leaving the water and the recovery phase
starting.
Straight-arms Scull
This is a basic swimming drill that gives you a good feel for how sideways
movements of your hands can provide lift and forward motion. It also introduces the
slightly unnatural feeling of swimming with your arms outside the line of your body.
52
Bent-arms Scull
This is the development of the straight-arms scull, and starts to introduce the high-
elbow position.
Procedures:
53
High-elbow Scull
This is a drill that focuses on keeping the elbows high.
Procedures:
54
High-elbow Drills
In this sequence, you can see how the swimmer’s body rolls to the side with each
stroke, whether he is breathing or not. His hips also roll, but to a lesser degree. The second
photo gives a real feeling of how the swimmer has pulled himself forward through the
water. In the penultimate image notice how, without a balancing arm stroke of the left
arm, the swimmer’s head has sunk too low.
55
Hand Shape
One common question from untrained

swimmers is what shape they should make with
their hands. Many people have been taught to
swim with their hands tightly cupped, in the shape
you’d use if you were trying to carry a handful of
rice. In fact, you need to relax your hands and let
your fingers drift slightly apart, while keeping them
in a natural, curved-forward position. This sets up
turbulence between your fingers and improves
your hold on the water.
Basic Leg Strokes
Freestyle Leg Kick
A freestyle leg kick requires a very specific technique, strength and fitness. Get this
right and many other pieces of your stroke quickly fall into place. The leg kick for freestyle
is called a flutter kick. You kick from the hips (never the knees, though the knees do bend),
causing your feet to flutter on relaxed ankles at the end of fairly straight legs. You give
strong kick at the end of your arm recover, on the opposite side. The key functions of
freestyle leg kick are:
 Aiding a good, flat body position in the water.
 Balancing your arm stroke.
 Adding propulsion, or forward drive, to your stroke – the kick’s least
important job, as it provides less than a tenth of your propulsion. The flutter
kick isn’t a big, splashy kick. Kicking like this causes drag, affects your body
position and upsets your arm technique. It’s like pulling a sea anchor along
behind you.
56
Staying Afloat
The first essential skill is

floating. Everyone, however, can
learn either the skill of motionless
floating or of floating with minimal
kicking and finning. Whether or
not an object floats in water is
determined by its density. Since
water is a universal substance, it has
arbitrarily been given a density of
1.00, thus an object with greater
density than water will sink, and the
object with lesser density than
water will float.
Typically, the human body
has a density slightly less than 1.00.
A few people, however, have
densities greater than 1.00. These
people cannot float motionlessly,
but that does not mean they are
unable to swim. They cannot,
however, float without some form
of arm or leg motion to provide an
upward force to keep themselves afloat.
You can change your body density by filling your lungs with air, thus increasing
your total body volume. This reduces your density so you can float. Most floaters can
become sinkers by changing the volume of their body. Flotation techniques can also be
used to estimate the volume of the human body. If a person has neutral buoyancy (just
barely floats), or in other words has a density of 1.00, and that person weighs 125 pounds,
then the volume of his body is about 2 cubic feet, (2 × 62.4 = 124.8).
The Tuck Float
To determine your ability to float try to execute a tuck float. Stand in chest-deep
water, take a deep breath of air, and hold it in your lungs. Reach down and grasp your
ankles while pulling your knees towards your chest. Let your head hang comfortably into
the water. If your feet come off the bottom of the pool and your back remains at the
surface, you can float. The degree to which you can float however, varies with each
individual. To return to a standing position, sweep your arms in a circular motion out to
the sides, then forward and downward. This action should depress your feet and lift your
head. Extend your feet to the bottom of the pool and stand up. Open your eyes and let
the water run off your face.
Prone Float and Guide
Once the tuck float is accomplished, the prone or face float becomes relatively easy.
From a standing position in chest-deep water, extend both arms out in in front of your
body and stop until your shoulders are under water. Take a deep breath and place your
face into the water. Lean gently forward, push off the wall with one foot, and let your legs
57
and feet come off the bottom of the pool. Glide in this position until you stop moving. To
stand up, draw your hands and arms back to your sides and down towards the bottom in
a circular motion. At the same time, draw your knees to your chest and then extend your
feet to the bottom of the pool.
Supine Float
The supine or back float is perhaps the most difficult to learn because water may
be splashed over the face and nose, and beginners often become tense when this
happens.
Again, start by standing in chest-deep water with one foot forward and one foot
back. Stoop until the water is over your shoulders and extend your arms out to the sides
at shoulder height. Take a deep breath and lay your head back in the water until your ears
are submerged. Now lift your chest and allow your body to level off your back. Keep your
chest and stomach up. Do not sit in the water. Make no attempt to get your feet to the
surface. Most people will float in a semi-vertical position on their backs. You may need to
extend your arms overhead to find a balance point, but make sure to make them under
water.
Balance is the main problem in the back float. Be sure that your arms are stretched
well out to the side, or well overhead as needed, and that your chest and stomach are
held high. To return to standing position, sit in the water by raising your head and
dropping your hips. At the same time, scoop your arms back, down and forward in a
circular motion and draw your knees to your chest. Ten extend your feet toward the
bottom. Very few people float with their entire body, thus a slight knee bend is quite
natural for those that are less buoyant.
Sculling
A means of propelling or supporting yourself in the water using only the hands
and forearms in a figure-eight motion is called sculling. This technique is a particularly
effective tool to use in assisting yourself in floating on your back, in learning or practicing
kicking skills on your back, for treading water, and for controlling your movements in
underwater position changes.
Survival Floating. It easy to learn a method of staying afloat and progressing
through the water in conjunction with the modified breaststroke pull and bobbing
technique. You will find that you can relax and rest in very deep water for an indefinite
period of time. It is particularly important to know this skill when you are boating, water
skiing or find yourself find yourself in deep water after an accident. Begin practicing this
skill in chest-deep water and later progress to deeper water.
First – take a deep breath and assume a tuck float position. Relax and allow your
arms and legs to dangle so that you can rest.
Second – bring your arms to your chest and stretch them forward along the
surface, as you allow your legs to spread to a forward and back position similar to a wide
step.
Third – raise your head to “grab” a breath of air as your arms press around and
down, and your legs squeeze together to support your body. Avoid bobbing high out of
the water, but try to effortlessly raise your head only as high as necessary to inhale. Try to
keep your chin on the water breathe in; exhale with your face in the water.
58
Fourth – return to the tuck float with arms and legs dangling in a resting position.
Repeat this four step pattern in a regular rhythm, breathing as normally as possible.
Do not thrust too hard on the upstroke of the press and kick, since the farther the
head goes above the surface, the deeper you will sink underwater. Time your breathing
by using the bobbing technique learned earlier to correspond to the up-and-down motion
of your head. Lean slightly forward as you lift your head each time to facilitate your
progress forward through the water. Try to relax as much as possible. With practice, this
technique can be continued for hours and may save your life if you find yourself in a
position where you need to stay afloat for an extended period of time. For this reason it is
called survival floating.
Underwater Swimming Skills
Another skill that sounds hard but is really easy to learn is swimming under water.
Once you have learned breathe control, the flutter kick and the long breaststroke pull that
was used in walking through the water, you are ready to swim under water. Stand with
your back against the side of the pool, both hands stretched out in front of you, and push
off into a prone position about two feet under the surface of the water. Kick your feet
vigorously, using the flutter kick or another substituted kick, while you pull your hands and
forearms back to your hips as before. You will probably go only about five or six feet the
first time, but your distance maybe increased by repeating the pull and continuing your
kick. Open your eyes and count the lines on the bottom of the pool as you swim past them.
All of the foregoing skills may be simple for you to learn, so progress at the rate
which is comfortable for you. Do not go on to a new stage until the prior skill is
accomplished, but move as quickly as you can and listen to the hints and directions given
by your teacher. Do not force yourself to attempt deep-water stunts or any other activities
for which you do not feel prepared. When you think you should progress to another skill,
ask your instructor and follow his or her advice. When these basic skills have been
accomplished and you have become accustomed to the water, you are ready to go on to
regulation swimming strokes and techniques.
59
 Let’s do it!
Basic Arm Stroke
Direction. Execute the following procedures in learning the basic arm stroke.
Straight-arm Scull
Bent-arm Scull
60
High-elbow Scull
61
Swimming Lesson
Direction: Your group are about to teach a group of non-swimmer individuals in

order for them to know and learn the basics of swimming. Using the lessons learned in
this session, create your own swimming program/timeline to be used following the
different basic swimming techniques. Present your program on the group of non-swimmer
individuals by demonstrating to them what will be the flow of your program with the help
of your co-swimmers.
62
Putting it All Together
Direction: Apply the knowledge to each of the following components in an

actual swimming activity. Be guided by the Swimming Rubrics.
Very Needs
Components Excellent Satisfactorily Satisfactorily Improvement
Rating
(20,19,18,17,16) (15,14,13,12,11) (10,9,8,7,6) (5,4,3,2,1)
Precisely Followed the Showed Showed little

executed the proper average mastery of the
Proper Kick
proper kick. execution of kick execution of skill.
but with some kick.
errors.
Followed the Followed the Showed Showed little

skill with skill correctly but average level level of
Proper Arm exceptional some errors of accuracy in accuracy in
ability. were evident. executing the executing the
skill. skill.
Showed very Showed high Showed Showed

Proper high level of level of average level inconsistency
Breathing consistency on consistency on of consistency on breathing
Patterns breathing breathing on breathing patterns.
patterns. patterns. patterns.
Executed the Executed the Executed the Executed the

skill with a very skill with high skill with an skill with little
Proper Body high level of level of balance, average level level of
Flotation balance, control control and ease of balance, balance,
and ease of of movements. control and control and
movements. ease of ease of
movements. movements.
Total/Average
63
64
Module 6. Basic Swimming Strokes
Mechanics
objectives:
 Analyze the mechanical strokes and skills applied in swimming.
 Explain and demonstrate the different strokes in swimming with correct
techniques.
 Introduction
This chapter introduces the different swimming styles/strokes particularly the
mechanical strokes in crawl/freestyle, backstroke, breaststroke and the butterfly stroke
which will be taught and demonstrated to the students and later on, the student will be
the one to demonstrate, analyze and explain the different basic swimming strokes
mechanics.
65
 Activity
Restricted Essay:
Direction: Answer the question on the space provided.

For this last chapter of your swimming course, reflect and express your thoughts
on the above statement in five sentences only.
66
 Let’s Learn!
Crawl/Freestyle
Stroke
The front crawl is the stroke best known by the people in the United States. This
strokes is referred to as “free style” in competitive swimming and is presently the fastest
stroke any person swims. There are several versions, but the “American crawl” is done with
one complete arm stroke of both arms to six kicks. Your arms pull and recover alternately
while your legs execute a continuous up-and-down flutter action. One arm starts the pull
or power phase on kick “one” while the other arm is recovered, and the second arm starts
the pull or power phase on kick “four” while the first arm is recovered. There is no glide
phase to this stroke – some power is exerted throughout.
Flutter Kick
The flutter kick is used in the front

crawl stroke with a six beat leg kicking
action. You should kick from the hip
with your legs nearly straight and
relaxed. Your knees should bend
slightly with ankles extended
throughout and toes pointed slightly
in. Your kick should be alternating up-
and-down press in a deep
(approximately eighteen inches), but
fairly rapid rhythm. Keep your legs and
feet underwater throughout the kick
with no more than your heel breaking
the surface at any time?
67
Arm Stroke
The arm stroke of the crawl is an alternating pull and recovery action with one arm
pulling while the other is recovering. Your thumb should enter the water directly ahead
of the shoulder. Fully extend your arm just under the water surface at entry to “catch” the
water prior to the pull. Pull your hand and forearm back, close to the midline of the body
with your elbow slightly bent, and then press on through the hip causing an in-out, pull-
push action. This pull-push action should describe an hourglass-shaped pull from in front
of the shoulder, past the chest and through to the side of the body, releasing at the hip.
Power should be exerted throughout the entire pull phase of each arm cycle.
The pull-push technique take advantage of Newton’s third law of motion: for every
action, there is an equal and opposite reaction. As you pull or push the water toward your
feet, the reaction drives your body forward. If you pushed the water down toward the
bottom of the pool, the reaction would tend to raise your body out of the water rather
than drive you forward. Therefore, stress a long pull which is parallel to the surface of the
water while swimming, and draw your pull in an in-out pattern through to the hip.
Recover your arm over the water from the hip to the point of entry in front of the
shoulder. Neither a tightly bent arm nor a stiff straight arm is desirable in the recovery. A
relaxed, rounded arm position with your elbow held higher than your hand is preferred.
As your first arm starts to pull, your second arm should be completing its pull and starting
its recovery. Continuous pull and recovery action should be incorporated. Remember each
phase by following these simplified steps: 1. Entry; 2. Catch; 3. Pull; 4. Push; 5. Release and
6. Recovery.
Breathing and Timing
To execute the total stroke, start as in a prone float and flutter kick with the water
level at the hairline, your arms extended out in front, and your body straight. First the kick
should be started, then the arm pull should be added and finally, the breathing should
begin. Take a breath of air by drawing in a short gasp as your head is turned to the side,
just far enough to inhale through the mouth. Then turn your face back into the water and
gradually exhale with a final spurt just prior to the next inhalation. Your face should be
turns toward the pulling arm for the gulp of air just as the pull is being completed, and
your face should be turned directly back into the water as that arm starts its recovery. Keep
your body in good alignment throughout the stroke with no up-and-down motion or
rolling action when your head is turned for the breath. Throughout the stroke, the airline
should be kept at the surface of the water, and the kick should be kept just under the
surface.
68
Proper head position will result in a
wave in front of your head and a trough next
to your mouth. With practice, you can learn
to catch a breath of air from the trough
without actually raising your mouth above
the level of the surrounding water. Many
novice swimmers lift their head as they turn it
for a breath and kick the feet above the
surface of the water in the front crawl stroke.
Backstroke
Stroke
The back crawl is racing’s

backstroke. This is the only competitive
swimming stroke than other done in a
prone position, and the truly all-around
swimmer is always proficient in the
backstroke. As in the front crawl, the
back crawl is done with an alternating
pull and recovery arm stroke and
continuous flutter kick. Your arms are
recovered over the water and there
should be one complete arm stroke (2
arms) to six kicks with one arm pull starting on kick “one” and the second beginning on
kick “four”. The power of the kick is extended on the “up” action and both your arms and
legs are kept comfortably straight throughout the stroke. There should be no glide phase
in this stroke as action is continuous.
Flutter Kick
To start the kick of the back crawl, use the same flutter action that was used in the
front crawl and strongly emphasize the power or lift in the “up” action as in kicking a
football. Keep your ankles extended throughout your kick with your toes turned slightly
in toward the midline of the body. To gain maximum force from your kick, each leg must
69
reach full extension on the up-and-down action of this six-beat kick. Your hips should be
held high, your legs and feet should be kept under water throughout the kick, and
mounds of water should be raised above the top of the foot on the lift of each leg. Your
alternating up-and-down leg action should be deep but rapid and relaxed.
The back flutter kick is different from the front flutter kick in that on the down stroke
the knees are straight, but on the upstroke, the knee is slightly bent then vigorously
extended as the kick is completed. A hard lifting action with the top of the foot should be
used.
Arm Stroke
The alternating pull and

recovery action of the arm
stroke is similar to that of the
crawl stroke. Your little finger
should enter the water first,
almost directly above the
shoulder. Knife your hand
into the water to “catch” the
water prior to the start of the
pull. As your hand and
forearm are pulled through,
keep your elbow bent slightly to
pull diagonally under the water. Give a final press at the hips on the last part of your arm
stroke. This pull-push action creates a driving force all the way from above the shoulder
through to your hip. Your arm is then recovered over the water, completely straight, from
the hip to the entry position, with your wrist rotated on the recovery to permit your little
finger to enter the water first. As one arm starts the pull, the other should be completing
its pull and starting its recovery. The pull and recovery action should be continuous
without a glide or stop at the side of the body. You can remember the six phases of the
back crawl with the same six simplified cues that you used in the front crawl including: 1.
Entry; 2. Catch; 3. Pull; 4. Push; 5. Release and 6. Recovery.
Timing
Start the back crawl stroke

from a back float and flutter kick
position with your arms extended
overhead, both arms in the water
as in the supine float and flutter
kick. Add the kick, concentrating
on keeping your body in good
alignment, ears in the water and
chin neither tucked way down
now lifted way up. From this point,
pull one arm through to the hip to
begin the arm cycle, and you are on
your way. Although breathing is not a problem once the face is maintained above water,
it should be as rhythmic and natural as possible. The arm should be kept in a diagonal
position above the water and enter above the shoulder. The body should be held with no
“sitting” or bending sideways. The body does however roll on its longitudinal axis with
70
each arm stroke. When the right/left arm reaches back, the roll is slightly to the right/left
with the right/left ear in contact with the upper part of the right/left shoulder. This rolling
action allows for a greater reach of the arms and provides for a more powerful stroke.
Breaststroke
Stroke
The breaststroke is done

entirely in a prone position with a
simultaneous pull of both arms
followed by a simultaneous kick of
both legs into a full body extension
and glide. A competitive swimming
stroke, the breaststroke has many
and varied styles. One factor
common to all, however is
parallelism. Both arms and both legs
must work simultaneously and
remain parallel to each other in
relation to the surface throughout the
stroke.
Whip Kick
The kick is started with the recovery beginning just as your hands start to pull. Your
knees should be bent to a ninety degree angle or more as your legs are dropped at the
hips with your knees bent and your ankles flexed and apart. Your knees should be
together but pointing forward in relation to your body. Your heels should be wider than
your knees and about your shoulder distance apart. There is a slight hesitation at this point
to “catch” the water prior to the press. On the kick, press your feet out and back in a
circular, whipping action with the soles and insides of your feet and ankles feeling the
greatest resistance. There should be a slight thigh rotation in the power phase. It is
71
extremely important that your ankles be flexed on the recovery and extended during the
kick in order to secure the maximum power. Finish your kick with a full leg extension into
the glide.
Arm Stroke
From an
arms-extended prone
glide position draw
your hands and
forearms diagonally
back and down, with
the elbows bending
on the pull so the
hands and forearms
can be used as broad
paddles. The pull is a
short, whipping
movement carried
only to shoulder level
with the elbows held
high and fingertips
held diagonally out
and down. Whip your
forearms in under the
chin with a final thrust before your recovery and knife your fingertips close to the surface
and through the water back to the extended position. Your elbows should remain wider
than your hands at all times throughout the stroke.
Breathing in a breaststroke is added in a pull and inhale, kick, glide rhythm. Your
head should be raised very slightly as the arms start the pull in order to take a shorter
breath of air, then drop your head immediately back into the water and exhale as the
power phase of the kick is being exerted. A final thrust of air should be blown out just prior
to a new breathing cycle.
Start the breaststroke from a prone float position with your face in water. As the
arm pull is started, stretch your chin forward on the water as you raise your head to
breathe. Draw your legs up with feet flexed and apart; pause prior to the press. As your
arms are extended forward into the recovery, press your legs and feet out and down to a
fully extended position. Finish your stroke in a full prone glide. You can remind yourself of
your stroke rhythm by using these cues; 1. Reach; 2. Pull; 3. Kick and recovery and 4. Reach.
72
Butterfly Stroke
Stroke
This stroke is used in all

aspects of swimming competition.
The butterfly has become the
second fastest stroke known, but
because of its extreme difficulty, it
is rarely perfected by
noncompetitive swimmers.
Because it is the most exhausting
form of swimming, one must be in
excellent condition to perform the
butterfly stroke for any length of
time. The butterfly is done by pulling both arms, simultaneously and parallel to each other,
from an extended position overhead through to the hips. The arms are then recovered
over the water, simultaneously and parallel to each other, back to the extended position.
A double leg kick is accented at the start and again at the completion of each arm pull.
Dolphin Kick
The most common

rhythm of the butterfly
stroke is two kicks to one
complete arm stroke.
There is a major kick as the
arm pull is started and a
minor kick as the arm
recovery is started. Your
kick should be a full-body
press from a pike to an
arch at the hips followed
by a continuous up-and-
down press of the knees,
ankles and feet. It is important, however, to avoid dropping the hips as you execute this
kick since the action results in an inefficient up and down motion and too much bend in
the knees. If you have difficulty in recovering your arms over the water, you are probably
dropping your hips too much. The legs and feet must be parallel to each other throughout
the kick. The legs must move simultaneously and equal power should be exerted both up
and down in each kick.
73
Arm Stroke
The arm stroke is a double arm pull and over-the-water recovery with simultaneous
arm action throughout. Your hand should knife into the water, thumbs first, in front of the
shoulders with your elbows held higher than your hands. Both hands and forearms are
then pulled back, with elbows high, in an out-in-out hourglass-shaped pattern to just
under the hips. The pull-push action effects a stronger power phase in your arm stroke.
Recover your arms simultaneously over the water to knife again into the entry, thumbs
first to keep your elbows high as you reach into the water in front of your shoulders. There
is no glide taken in this stroke as the arm action is continuous.
Breathing in the butterfly stroke is and must be, a conscious effort in order to
maintain the consistent stroke rhythm. Often your head is raised too soon or too late
which causes an up-and-down motion in the stroke rather than a smooth, gliding forward
motion. Just as in the breaststroke, your chin should be stretched forward at the surface
and your head lifted slightly. Inhale as your arm pull is started, and drop your head back
into the water as the back press of the arm stroke is taken. Exhale under water with a final
out thrust just prior to the next breath. Your head may be lifted directly forward or to the
side for breathing provided your shoulders are held squarely parallel to the surface.
Counting a kick
on the downbeat, the
total rhythm of the
butterfly stroke is pull-
kick-kick. It is a down kick
of the legs at the end of
the first “pulling’ part of
the arm stroke and a
second down kick of the
legs on the final
“pressing” arm action
out of the water to the
recovery. You might
think of this kick sequence
as you start the pull and again as you start the recovery.
74
 Let’s do it!
Mechanics:
1. Each member of the group will pick a phrase that describes a certain
swimming stroke according to their assigned number.
2. The player will then analyze the phrase and think of what particular
swimming stroke is being described.
3. Afterwards, the player will proceed to the lane prior to his/her answer and
perform the accurate stroke to go on the other side of the pool.
4. Other members will perform the same procedure and after all the group
performances, the teacher will announce who among the groups got the
highest score and explain briefly the correct answers to the class.
1. Move the arms together while 6. Take a breath by turning the

pulling through the water. head to the side when the
2. Alternate arms and move in a shoulder is raised out of water to
windmill motion with downward make the stroke.
kick movement . 7. Swimmers are allowed to turn
3. Kick known as frog or whip kick. their heads to see where they are
heading.
4. Both arms and both legs must
work simultaneously and remain 8. Total rhythm is pull-kick-kick.
parallel to each other 9. Little finger enter the water first,
5. Thumb finger enter the water almost directly above the shoulder.
first, almost directly above the 10. Done in a supine position.
shoulder.
2 7
1 3
5 9
8 4
6 10
75
Actual Swimming Activity
Direction: Guided by the Swimming Rubrics, perform the following swimming
strokes such as Front Crawl, Backstroke, Breaststroke and Butterfly Stroke with correct arm
stroke, proper kick, proper breathing and timing patterns and proper flotation.
Very Needs
Excellent Satisfactorily Satisfactorily Improvement
Criteria Rating
(20,19,18,17,16) (15,14,13,12,11) (10,9,8,7,6) (5,4,3,2,1)
Precisely Followed the Showed Showed little

executed stroke proper average mastery of the
Proper Kick
with proper kick. execution of kick execution of skill.
but with some kick.
errors.
Followed the Followed the Showed Showed little

skill with skill correctly but average level level of
Proper Arm exceptional some errors of accuracy in accuracy in
Stroke ability. were evident. executing the executing the
skill. skill.
Showed very Showed high Showed Showed

Proper high level of level of average level inconsistency
Breathing consistency on consistency on of consistency on breathing
Patterns breathing breathing on breathing patterns.
patterns. patterns. patterns.
Executed the Executed the Executed the Executed the

skill with a very skill with high skill with an skill with little
Proper Body high level of level of balance, average level level of
Flotation balance, control control and ease of balance, balance,
and ease of of movements. control and control and
movements. ease of ease of
movements. movements.
Total/Average
76
77
References
Arnau, L. B. (2014). Health, Arts, Music and PE. Makati City, Philippines: The
Bookmark, Inc.
Baldoza, J. (n.d.). Plunging Deep into Philippine Swimming. Retrieved from
www.rappler.com /sports/specials/palarong-pambansa/2012/4601-
highs-amp-lows-of-swimming-in-the-Philippines
Barclay, G. (2012). 50 Swim Tipes for Junior and Age Group Swimmers. The
Swimming Expert. Retrieved from http://theswimmingexpert.com
Biro, M. (2015). Swimming: History, Techniques and Teaching. EKC Liceum
Press.
Eating Guidelines for Swimmers. (n.d.). Retrieved from
www.Myswimp.com/blog/2016/08/30eating-guidelines-for-swimmers/
Emergency Action Plan. (n.d.). Retrieved from
www.ohio.edu/recreation/resources/uploadEmergency Action Plan/pdf.
FINA (Federation Internationale de Natation). (2017). FINA Swimming Rules.
FINA (Federation Internationale de Natation).
FINA (Federation Internationale de Natation). (n.d.). Swimming for All -
Swimming for Life Manual.
Grove, A. S. (2001). Swimming Across: A Memoir. United States of America:
Warmer Books.
Mason, P. (2014). Swim Better, Swim Faster (First Edition). London:
Bloomsbury.
Sherwood, C. (n.d.). Equipment Used in Swimming. Retrieved from
www.livestrong.com /article/267750-equipment-used-in-swimming
Simple Swimming. (n.d.). Retrieved from http://www.swim-teach.com/simple-
swimming-book.html
Swimming. (n.d.). Retrieved from www.britannica.com/sports/swimming-sport
Swimming Health Benefits. (n.d.). Retrieved from www.betterhealth
.vic.gov.au/health/healthliving/swimming-health-benefits
Swimming History, Teaching, Technique. (n.d.). Retrieved from
http://oszkdk.oszk.hu/beszolgaltatas/index.php
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Swimming: Tutorials Point. Simply Easy Learning (2016). (n.d.). Retrieved from
www.tutorialspoint.com
The History of Swimming – From Ancient Times to Modern Olympic Games.
(n.d.). Retrieved from www.singaporeswimming.com
The Swimmer’s Guide to Skincare. (n.d.). Retrieved from www.
Speedo.com/international/enExplore/blog/wellbeing-and-
relaxation/c026a08f-3c69-4b8e-9d10-f47fb08102d9.html
Vickers, B. J., & Vincent, W. (n.d.). Swimming (Sixth Edition). Boston,
Massachusetts: McGraw Hill.
Well, R. (n.d.). Swimming: Learn the Benefits of the Exercise. Retrieved from
www.medicinenet.com
Woodfrod, C. (n.d.). The Science of Swimming. Retrieved from
www.explainthatstuff.com/swimming-science.html
Young, M. (2010). The Complete Guide to Simple Swimming. Herdfordshire, UK:
Educate and Learn Publishing.
(n.d.-a). Retrieved from https://onlinemasters.ohio.edu/blog/the-basics-of-
physical-conditioning/
(n.d.-b). Retrieved from https://en.wikipedia.org/wiki/Anaerobic_exercise
(n.d.-c). Retrieved from https://en.wikipedia.org/wiki/Aerobic_exercise
(n.d.-d). Retrieved from https://www.mayoclinic.org/healthy-
lifestyle/fitness/multimedia/aquatic-exercise/sls-20076730
79

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Republic of the Philippines

Catanduanes State University

|| Physical Education Department || 2019

The Philippines is currently implementing a significant change in education, which

PE 1 – Wellness and Fitness

This is a general self-defense course; students will learn self-protection

This course will focus on the beginning techniques of swimming, basic

Team Sports provide students with opportunities to acquire knowledge

Write any words that are also connected to swimming.

These are the words used in Swimming:

Historical Background of Swimming

England is recognized as the first country to participate in swimming as a

Swimming History in the Philippines

The American introduced swimming as a sport to the Philippines in the year

Swimming Facilities and Equipment

Earplugs and Nose Clips

Individual Activity: Why is it important to learn Swimming in the curriculum?

Write TRUE if the statement is correct and FALSE if it is incorrect.

Identification: Identify the following terms used.

Enumeration: Enumerate the 5 strokes in Swimming.

Hazard and Safety Measures/Risks of Swimming.

Emergency Action Steps and Plan.

In the event of an emergency, incident which needs a single guard rescue;

Remain alert for signal for additional help in rescue.

5. Supervisor moves to area to assist and to call EMS if necessary.

Nutritional Guidelines for Swimmers

An overnight skin mask

The use of lemons

Which moisturizers work well?

What can soothe eczema and sensitive skin?

Can swimmers wear make-up without it smudging?

A little make-up can be worn if chosen carefully. To cover blemishes and

1. What is Physical Conditioning?

3. What are the benefits of Physical Conditioning?

Benefits of Physical Conditioning

What is Aerobic and Anaerobic Exercise?

Aerobic exercise (also known as cardio) is physical exercise of low to

Aerobic exercise and fitness can be contrasted with anaerobic exercise, of

5 Simple and Fun Water Aerobics Exercises

Performing the 5 Simple aquatic exercises

AQUATIC AEROBIC EXERCISE DURATION PASSED FAILED

Aqua Jogging 3 MINS.

Flutter Kicking 3 MINS.

Leg Lifts 3 MINS.

Standing Water Push-ups 3 MINS.

Arm Curl 3 MINS.

Duties and Responsibilities of Swimming Officials

a. Signal at the moment of the

b. To assemble and prepare competitors prior

________3. Referee c. Operate on both sides of the wall

d. It shall have the discretion to allow for

e. Have full control of the competitors from

f. Assign the seating position for all

g. Take the time of the competitors in the lane

h. Assign each judge his position and the

i. Ensure that Inspectors of Turns fulfill their

j. To record the number of laps completed by

Beginning Techniques in Swimming

Entering the Water.

Relaxing in the Water

Rhythmic Breathing for Swimming

Moving in the Water

Basic Arm Strokes