Swimming

1. Swimming The ability to move from one point to another in the water

2. Definition of terms • Freestyle – body is on their stomach, arms and legs alternately propel individual through the water, face is in the water (looking forward), with the head turning to the side to breathe. Kick used is the flutter kick. • Backstroke – body is on their back, arms and legs alternately propel individual through the water, face is out of the water (ears resting just below water line) – looking at the ceiling. Kick used is the flutter kick. • Breaststroke – body is on their stomach, arms and legs move in a circular motion, with the arms/legs remaining completely underwater throughout the stroke. Head is moved up & down to breathe in rhythm w/the stroke. Kick used is the whip kick.

3. Definition cont.. • Elementary Backstroke – body is on their back, resting/gliding stroke used in lifesaving techniques. Arms and legs work together (1 arm pull/kick) to emphasize a 3 second glide in between strokes. Kick used is the whip kick. • Sidestroke – body is on their side w/1 shoulder facing the bottom. Another resting/gliding stroke used in lifesaving techniques. Arms & legs work independently, but still in rhythm to emphasize the 3 second glide between strokes. Kick used is the scissors kick. • Survival swim – different techniques used to help an individual in case there was a situation where the person was too far from the side & able to get to safety.

4. Skills • Flutter Kick – used in freestyle/backstroke, legs move up & down roughly 12 – 18 inches, toes pointed, w/the feet barely breaking the surface of the water. • Whip kick – used in breaststroke/elementary backstroke, legs are moved in circular motion, legs are completely underwater throughout kick. • Scissors kick – used in sidestroke, one leg moves in front of the body, while the other moves behind the body. The legs come together like the action when a scissors cuts paper.

5. Skills cont.. • Back float – body is on their back, arms extended out from the shoulder, legs extended, knees slightly bent, head back – ears in the water looking at the ceiling. Person is trying to relax and use as little movement as possible to conserve energy. • “Dead man’s” float – body is on their stomach, arms and legs relaxed hanging directly below the torso. Face is in the water – head is moved up only to breathe. • Bi lateral breathing – breathing on both sides of the body during freestyle – helps develop rhythm to stroke.

6. Skills cont.. • Freestyle – see definition • Backstroke – see definition • Breaststroke – see definition • Elementary Backstroke – see definition • Sidestroke – see definition

7. Strategies • Streamline – the ability to keep the body in a tight line in order to cause the least amount of resistance possible. • Distance/stroke – the ability to cover the most amount of distance with the least number of stroke (helps w/stroke efficiency) • Breath control – the ability to incorporate a regular breathing pattern throughout the stroke, so a person does not tire so quickly.

8. Safety Rules • Never swim alone. • No running/roughhousing in swim area. • No glass is swim area (and locker room). • Always assess swimming area (especially outside in open water) for any potential dangers. • Never dive in shallow water or water that you can’t see the bottom. • Recognize where the emergency equipment is located.