History

1. The practice of swimming has a long history, spanning thousands of years.
2. Engravings dating back to 7000 BC depict people swimming in bodies of water, indicating its early existence.
3. In ancient Greece, swimming became a requirement for soldiers to enhance their physical fitness.
4. In the seventeenth century, swimming lessons became compulsory in Japanese schools.
5. It wasn't until the nineteenth century that the Western world began recognizing the value of swimming as an activity.
6. Over time, new swimming styles emerged and eventually became standardized.
7. Swimming has been an Olympic sport since the first modern Games.

One of the most celebrated swimmers in recent times is Michael Phelps, who achieved remarkable success from 2004 to the Beijing Olympics in 2008. Despite a slight decline in 2012, Phelps remained a dominant force in swimming, setting numerous records and becoming the most decorated Olympian in history, surpassing the previous record-holder by a significant margin.

Objectives

1. Swimming serves both recreational and competitive purposes.
2. It involves propelling the body through water using coordinated arm and leg movements, relying on the body's natural buoyancy.
3. Swimming is popular as a well-rounded exercise that develops the entire body.
4. It is particularly beneficial in therapy and as a form of exercise for individuals with physical disabilities.
5. Swimming is also taught for its lifesaving potential.
6. Other activities related to swimming include diving, lifesaving, surfing, synchronized swimming, underwater diving, and water polo.

Primary Techniques

1. Freestyle - Front Crawl
2. Butterfly Stroke
3. Breaststroke
4. Backstroke - Back Crawl

Essential Terminology

1. Buoyancy - The ability to stay close to the water's surface, crucial for efficient movement and streamlined form.
2. Propulsion - Generating forward or backward motion in the water through coordinated arm and leg movements.
3. Floating - Maintaining proximity to the water's surface without actively propelling oneself.
4. Streamlining - Maintaining a streamlined body position while using limbs to enhance propulsion, enabling smoother swimming.

Vital Equipment

1. Eyewear
2. Swimwear (swimming trunks or swimsuits)
3. Headwear

Optional Equipment

1. Floating boards
2. Swim fins
3. Palm paddles
4. Extra buoyant devices like noodles or arm floats

Competitive Swimming

1. Competitive aquatics involve a total of 34 competitions (17 for males and 17 for females).
2. This incorporates two 10 km open-water endurance races for both genders.
3. Pool events are conducted in the long course layout, with measurements in meters.
4. Competitions encompass various swimming techniques, including front crawl, back crawl, breaststroke, butterfly, individual medley, relays, and the full marathon distance.

The Swimming Pool

Fundamental Guidelines

1. Swimmers are required to remain within their assigned lane.
2. Accurate execution of stroke techniques is of utmost importance.
3. False starts will lead to disqualification.
4. Touching the designated turning pad in accordance with the stroke rules is mandatory.

The Four Swimming Strokes

1. Freestyle - Front Crawl
2. Butterfly Stroke
3. Breaststroke
4. Backstroke - Back Crawl

Freestyle/Front Crawl

1. Internal shoulder rotation is a crucial aspect.
2. Instead of maintaining straight arms, rotate the shoulders inward to elevate the elbows.
3. Point the fingers downwards and utilize the entire forearm to catch the water.
4. Keep the elbow bent during the pulling motion rather than having a straight arm.
5. After extending the arm, initiate the catch phase by bending the elbow.
6. Employ elliptical or rounded movements, forming an "S" shape during the pull.
7. Release the water from the hand before raising the arm to exit the water with an empty hand.

Note: Leg action involves continuous and rhythmic flutter kicks.

Backstroke

Straight Arm Pull Technique

Entry

1. Maintain a straight and aligned arm position, parallel to the shoulder.
2. Enter the water with the palm facing outward and the little finger leading the way.

Propulsive Phase

1. Sweep the arm in a semicircular motion through the water, applying force just below the water surface and pulling outward towards the thigh.

Recovery Phase

1. The thumb or the back of the hand should be the first to exit the water.
2. As the recovering arm moves, the shoulders roll with the shoulder of the recovering arm turning upward.
3. Rotate the arm 180 degrees over the shoulder, ensuring that the palm faces outward during recovery, with the little finger entering the water first.

Note: Leg action involves continuous and rhythmic flutter kicks.

Bent Arm Pull

1. Competitive swimmers often employ this variation of the backstroke arm motion.
2. The arm path should resemble the shape of the letter "S" as it completes the pulling motion.

Entry

The entry resembles the straight arm pull, with the little finger leading, the palm facing outward, and the arm aligned with the shoulder.

Downward Sweep

1. Keep the palm facing the direction of travel at all times.
2. As the arm sweeps downward and outward, the shoulders roll, and the elbow slightly bends.

Upward Sweep

1. As the hand aligns with the shoulder, change the pitch of the palm to sweep upward and inward.
2. Bend the elbow to a 90-degree angle, pointing it towards the pool floor.

Second Downward Sweep

1. Continue the arm action, sweeping it inward towards the thigh with the palm facing downward.
2. Conclude the bent arm motion with a fully extended arm and the hand pushing downward to counterbalance the shoulder roll.

Recovery

1. The thumb or the back of the hand should be the first to exit the water.
2. Roll the shoulders again, with the recovering arm's shoulder moving upward.
3. Rotate the arm 180 degrees over the shoulder, ensuring that the palm faces outward during recovery, with the little finger entering the water first.

Breaststroke

1. The stroke commences with the body in a stretched-out, horizontal position and the face submerged in the water.
2. As the arms pull, the upper body lifts, allowing for breathing.
3. The leg kick occurs underwater and begins with the legs extended and feet together.
4. Bend the knees, bringing the heels towards the buttocks while flexing the feet outward.
5. With the feet turned outward, propel them in a curved pathway, utilizing the soles for propulsion.
6. Snap the feet together, completing the kick with both legs aligned in a streamlined position.
7. The arms start extended in front, palms facing downward.
8. Pull the arms in a circular motion, first outward and downward, followed by an inward and forward movement.
9. Finish with the hands together, arms fully extended, and elbows tucked in for streamlined positioning.
10. Inhale as the arms pull back to lift the body and raise the head.
11. Exhale as the legs kick back and the arms extend forward (think of blowing the hands forwards).
12. The coordination of the stroke can be simplified into a repeated pattern of "pull, breathe, kick, glide."
13. A. Pull B. Breathe C. Kick D. Glide

Butterfly Stroke

1. Maintain a stretched and streamlined position, led by the head, as the body undulates smoothly.
2. Keep the shoulders horizontal as the movement flows.
3. The kick should be simultaneous, rhythmic, and powerful, remaining within the width of the body.
4. Bend the knees and execute a forceful downward whip-like action,

keeping the toes pointed and ankles relaxed.

5. The simultaneous arm action begins with the hands entering the water, with the thumb and index finger leading.
6. Press the hands outward and downward in a powerful "S" shape motion towards the hips, exiting the water at that point.
7. Propel the arms over the water, ready to re-enter and achieve maximum reach per stroke.
8. Breathing should occur every stroke or every other stroke, depending on the swimmer's ability.
9. Exhale forcefully as the head rises and inhale quickly as the arms exit and the chin clears the water.
10. The timing and coordination follow a sequence of "kick, pull, kick, recover."
11. One kick supports the upward movement as the arms pull and the head rises for breathing.
12. The second kick assists in undulation and propulsion as the arms recover.

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