BASIC
SWIMMING
INSTRUCTOR’S PROFILE
Rank, Name, SN, MOS, BS
Designation:
Picture of
Previous Assignments
Instructors
Significant Schoolings
“I concentrate on preparing to swim my
race and let the other swimmers think
about me, not me about them”
Amanda Beard
7-time Olympic Medalist
CLASSROOM RULES
Those who will attend personal
necessity can go out silently.
Those who are sleepy can proceed
at the back and have some stretching.
You will be given 5 Minutes break
every 30 Minutes lecture discussion.
Questions will be entertained
right after the lecture.
SAFETY PLAN
Fire
In case of fire, run
immediately to the nearest
exit door and immediately
proceed to open ground for
accounting
SAFETY PLAN
Earthquake
Do the duck, cover and
hold-on procedure
SAFETY PLAN
Tripping wire
Be careful of the extension wire
used
REFERENCE
Adult Swimming: A Beginners
Guide
International Federationale De
National Amateur. (2017). FINA
handbook 2017-2021.
FINA [Link]
CSC handbook
Why
BASIC SWIMMING?
LEARNING OUTCOME
The students will be able to:
Perform bubbling, gliding in the swimming pool
Perform freestyle (front crawl) in the swimming pool
Perform breaststroke in the swimming pool
ROADMAP
• Demonstrate/explain
• Definition of terms
• Two types of strokes
• Practice and Perform
• Summarize
• Assessment (Practical Exercise)
INTRODUCTION
Swimming is such a rewarding and challenging sport.
If you’ve recently made the decision to start learning,
we hope you come to realize why so many people love
partaking in this activity. After you’ve learnt a bit
about the sport, bought some essential swimwear,
and focused on your technique, you’ll be ready to dive
straight in (literally) and practice.
IMPORTANCE
Improve muscle and joint
strength
Improve flexibility
Great for the heart
Weight control
Improve asthma
Improve cholesterol
Definition of Terms
Bubbling- is the initial practiced on how to make inhaling through the mouth over the
water and exhaling through the nose under the water and after performing every
stroke the need to have a bubbles 5-10 times.
Gliding- floating through the water, either at the surface or underwater, without
assistance or movements from the arms, your body is in a straight line with your legs
and arms extended to the front, make a triangle or torpado position and used flutter
kick as a propeller or frog kick.
Flutter kick- is the initial on how to swim use the two legs pointed moving up and
down to the water at the same time hold the gutter of the swimming pool to perform
the flutter kick.
Floating- is the first step on how to swim in freestyle, straight the two arm
forward, head down, chin in,feet together and completely relaxed the body
hang down to the water surface.
Arm movement- the arm movement is very important role in swimming like
freestyle the arm makes semi circle with higher than the head pointing
forward in the front of the body.
Breathing- we practice inhaling through the mouth and exhaling through
the nose either left or right side until everyone was feels comfortable.
TWO (2) TYPES STROKES
(Free Style) (Breast Stroke)
FREESTYLE (front crawl)
A.) Key points for flutter kick
1. Keep legs straight and turn the feet inwards. Toes
pointed.
2. Kick from hips to create splash.
3. Up and down movement with legs slightly bent at
150˚ . Legs relaxed when moving upward.
4. Kick at water surface. Leave a gap 0.5 meter
between the upper and lower legs.
5. Make 2,4 or 6- beat kicks.
B) Arm stroke
1. Entry- bent your elbow and keep it high. Fingertips should be in line with
shoulder when the hand enters water.
2. Catch- catch water with palm and forearm after the whole arm entering
water.
3. pulling- pull from the shoulder, back , breast and arm. Wrist in line with
forearm. Pull long and hard to accelerate and finish at high.
4. Recovery- lift the elbow and relax the arm. Recover hand to starting
position in line with shoulder.
C) Breathing
[Link] turn the head to side and inhale with mouth as the arm passes the
shoulder or chest.
[Link] lifting and extending the arm in front, turn the head to the water and
hold breath then exhale through to the mouth and nose.
BREASTSTROKE
A) Leg Kick
1. Legs Flex- Knees apart and legs flex. Move thighs towards the body
until they become 120˚ with body.
2. Feet outwards- turn the toes out. Feet outwards and ankles remain
dorsi-flexed.
3. Kick backward- feet are push swiftly backward to extension of the
knees. Legs keep close and heels move in curve. Legs and big toes
together to glide.
B) Arm Stroke
1. Pulling- keep hands together. Move arms apart, downward and outward.
Bend (90˚ to 100˚) and lift the elbow. Hands press downward and backward.
2. Inward Sweep- as the arms move backward, which are in line with the
shoulder, hands to squeeze together and pitch diagonally inward.
3. Stretching- stretch arms and extend forward.
C) Breathing
1. propel head forward and out to inhale when hands pressing
down.
QUESTIONS
ASSESSMENT
(Practical Exercise)
CHECK ON LEARNING
Demonstrate/explain Bubbling, Gliding
Demonstrate/explain Two (2) types of
strokes
Practice and Perform
Assessment (Practical Exercise)
SUMMARY
Perform bubbling, gliding in the
swimming pool
Perform freestyle (front crawl) in the
swimming pool
Perform breaststroke in the swimming
pool
YOUR ARMY
"At your service, across the
land".