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SWIMMING: Australia, where he taught the stroke that

was to become the famous Australian crawl.


Breaststroke- a style of swimming on one’s front,  The very first Olympic events were freestyle
in which the arms are pushed forward and then (crawl) or breaststroke. Backstroke was
swept back in a circular movement, while the legs added in 1904.
are tucked in toward the body and then kicked out  In the 1940s, breaststrokers discovered that
in a corresponding movement. they could go faster by bringing both arms
Flutter kick - brisk, alternating, up-and-down forward over their heads. This practice was
movement of the legs when swimming with certain immediately forbidden in breaststroke, but
strokes, such as the crawl. gave birth to butterfly, whose first official
appearance was at the 1956 Games in
Freestyle - a contest in which there are few Melbourne. This style is now one of the four
restrictions, in particular a swimming race in which strokes used in competition.
competitors may use any stroke.  Women’s swimming became Olympic in
1912 at the Stockholm Games.
Australian Crawl - a crawl stroke in swimming
 Freestyle distance is:
specifically: a 2-beat crawl.
- 800m for women
Butterfly stroke - strokes in swimming in which - 1,500m for men
both arms are raised out of the water and lifted
forwards together.
Types of Strokes
Backstroke- a swimming stroke performed on the
back with the arms lifted alternately out of the water 1. Freestyle / Front Crawl
in a backward circular motion and the legs extended  first swimming stroke
and kicking.  Ways to execute:
- You lie on your stomach with
your body parallel to the
HISTORY OF SWIMMING water.
- Propel yourself forward with
 Swimming can be dated back to the Stone alternating arm movements in
Age (‘til the early 19th century) a sort of windmill motion that
 Prehistoric man learns to swim in order to starts by pushing underwater
cross rivers and lakes – we know this and recovers above water.
because cave paintings from the Stone Age - Your legs should propel you
depicting swimmers have been found in with a flutter kick, which is
Egypt. performed with pointed feet as
 Swimming was also referred to in Greek your legs move up and down
mythology in alternation. Do not bend
 Based on a stroke used by native South your legs at the knee.
Americans, the first version of the crawl  Time your breathing to match your
featured a scissor kick. swimming strokes by turning your
 In the late 1880s, an Englishman named head to the side while your arm is in
Frederick Cavill travelled to the South Seas, the recovery (above water) position.
where he saw the natives performing a crawl Do not turn your head too far and face
with a flutter kick. Cavill settled in
upward or you will actually sink into 3. Breaststroke
the water rather than remain above it.  Slowest competitive swimming
stroke and it is the most commonly
learned stroke.
2. Backstroke  It’s often taught to beginner
 Similar movements to the front crawl swimmers because it does not
(but done in back) require putting your head
 Recommend this stroke to individuals underwater. However, in competitive
with back problems as it provides a swimming, swimmers do submerge
great back workout. their head and breathe at designated
 Ways to execute: points in the stroke.
- While floating on your back,  Ways to execute:
alternate your arms with a - Stomach facing down. Your
windmill-like motion to propel arms move simultaneously
yourself backwards. Like the beneath the surface of the
front crawl, your arms should water in a half circular
start the circular motion by movement in front of your
pushing underwater and body.
recovering above water. - Your legs perform the whip
- Your legs should engage in a kick at the same time. The
flutter kick. Your face should whip kick is executed by
be above the surface as you bringing your legs from
look straight up. straight behind you close to
- Keep your body as straight as your body by bending both at
possible, with a slight decline your knees and at your hips.
in the lower body to keep your Your legs then move outward
legs underwater. and off to the side before
- Don’t allow your hips to get extending and coming back
too low or your body to bend together.
too much or it will slow you - This swimming technique is
down. often compared to a frog’s
- Keep your legs close together movement.
and use the motion from your
hips to get a more powerful 4. Butterfly
kick.  2nd fastest competitive stroke and the
- Your face will remain out of favorite stroke of Olympic legend
the water, but you will still Michael Phelps.
want to be cognizant of your  Ways to execute:
breathing rhythm. - Start horizontal with your
- Match your breaths to your stomach facing the bottom of
strokes. the pool.
- Bring your arms
simultaneously over your head
and push them into the water
to propel you forward and
bring them up out of the water the water). The second arm will
again to repeat. As you move reach out to toss the apple behind
your arms into the water, you you as the first arm reaches above
will push your head and your head for another apple.
shoulders above the surface of
the water.
- Legs will perform a dolphin 6. Elementary Backstroke
kick, which requires your legs  Reversed breaststroke kick while
to stay together and straight as your arms move in sync beneath the
you kick them similarly to water.
how a dolphin’s lower body  called “elementary” because of its
and tail moves. Move your simple technique that’s easy to pick
body in a fluid wave-like up, and is often one of the first swim
motion. strokes taught to new swimmers
- The best time to take a breath  Taught to children using fun
will be when your arms are nicknames for the parts of the
just starting to come out of the movement.
water, just before you begin  Bring your hands to your armpits
the next forward thrust. Lift like a monkey, spread your arms like
your head straight in front of an airplane, and then push them
you during this move and do down to your sides like a soldier.
not turn your head to the side.

7. Combat Side Stroke


5. Sidestroke  Form of the sidestroke that all US
 older swimming style that is not Navy SEALS have to learn.
typically used in swim competitions  Efficient and energy-saving, the
 most commonly  used by lifeguards combat side stroke is a kind of a
 It involves swimming on your side, combination of breaststroke,
as the name implies, propelling freestyle, and, obviously,
yourself forward with a scissor kick sidestrokes.
and alternating arm movements. It’s  It reduces the swimmer’s profile in
one of the easier strokes to learn, and the water, making them less visible
can be a nice break from the more while allowing them to swim with
popular swim strokes if you’re maximum efficiency–two critical
looking to add more variety into your criteria for combat operations that
routine. require swimming on the surface.
 Remember the sidestroke is by
comparing it to apple picking. Your
first arm will stretch above your head
8. Trudgen
and pick an apple, and then your
 This stroke evolved from the
hands will meet in front of your
sidestroke and is named after the
chest. The first arm hands the apple
English swimmer John Trudgen.
to the second arm (the side of the
body that is on top and partly out of
 You swim mostly on your side, Stay within your abilities
alternating lifting each arm out of the
water and over your head.  When you go in the water, swim only where
 It uses a scissor kick that only comes you feel comfortable. Do not go farther or
in every other stroke. deeper than you can handle. At beaches,
 When your left arm is over your swim parallel to the shore, and stay inside
head, you spread your legs apart to marked areas. Be aware that cold water or
prepare to kick, and then as the arm rough conditions can impact your swimming
comes down you straighten your legs abilities.
and snap them together for the Never swim alone
scissor kick.
 This stroke is particularly unique  Use the “buddy system” and take a friend or
because your head remains above the responsible adult with you who is a strong
water for the entirety. swimmer. Make sure you watch out for each
other. Even when a lifeguard is around, it is
best to have a “buddy”.
SAFETY MEASURES Play carefully

 Wrestling and tumbling in any water body


Look for and read the signs can be very dangerous. You could hit your
head against pool walls, floors or rocks and
 Read the signs posted in a swimming area become unconscious. If this happens and
and follow the safety information. Signs and you do not get help quickly, you could
rules are there to protect you and to keep drown.
pools clean and germ-free.
Do not drink alcohol
Walk, do not run
 Injuries involving alcohol are a common
 Never run on the pool deck. This area can be problem around water bodies, including
very slippery, especially when there is water private pools, hot tubs, beaches and
on the deck. swimming holes. Alcohol can make
accidents worse because it slows down your
Be careful getting in and out of the pool reaction time. Alcohol can also put you to
 Use a handrail whenever possible to prevent sleep. This is especially dangerous in a hot
slipping or falling. When getting out of the tub. If you are in or around any water body,
water, avoid climbing on slippery or other do not drink alcohol.
unstable surfaces. Watch for hazards
Look before you leap or dive in  Never play around skimmers or pool drains.
 Shallow water, underwater logs or big rocks In a pool or hot tub water is always pumping
are all dangerous when diving into lakes or through a filter system. The filter pulls water
swimming holes and can cause serious out of the pool through a drain and into
injury. When at a pool or other swimming pipes. Parts of your body, fingers, toes,
area, only dive into areas where it is safe to arms, legs or torso and hair can easily
dive. Look for no diving signs. become caught in the suction of these drains.
 Drains with strong suction can hold you  Paddles work much like fins, but attach to
under water and possibly lead to drowning. your hands.
If you have long hair, you should wear a
bathing cap or securely tie back your hair in
a short braid or bun. You should never put
your head underwater in a whirlpool or hot
tub.

Watch for underwater traps

 Some railings, ladders or removable pool


equipment can create small spaces that can
trap people underwater. Sometimes getting
trapped under water will lead to drowning. If
you notice underwater equipment that could
trap you, talk to a pool supervisor, owner or
lifeguard about your concerns.

EQUIPMENTS

 Swimsuit - fits close to your body and


doesn’t hinder movement.
 Goggles - allow you to see underwater,
important in crowded pools or for lap
swimming when you need to see turns, walls
and barriers. Wearing goggles in the water
also protects your eyes from chemicals used
to clean the pool.
 Swimming cap - keeps long hair out of your
face while you swim. It also corrals your
hair, helping streamline your silhouette as
you swim. However, a cap also protects
your hair from harsh chemicals in pool
water. A swim cap also helps hold your
goggles in place, preventing them from
shifting as you move underwater.
 Fins, Paddles and Boards - not required for
competition, but may be beneficial during
practice or for recreational swimmers who
are looking for a more challenging workout.
 Fins increase the resistance to your legs
while paddling, which enhances the
muscular benefits.
 Boards aid with buoyancy, allowing you to
practice new techniques.

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