Name: Noreyson Nathaniel N.
Ibañez Grade/Strand: 12-ICT
A. 5 basic skills in swimming
1. Breathing
This is arguably the single, most important swimming skill
that you will need to work on. You need to be able to
comfortably control your breathing while you’re in the water.
The basic idea is that you need to breathe out with both your
nose and mouth when your head is underwater. When you
lift your head to take a full breath before putting your head
back under water. And when you’re floating, you need to
keep your breathing calm.
2. Strokes
Your arms are the second
part of the 2-part engine
mentioned above. Strokes
are the arm movements
that help to pull the body
through the water. The front
crawl, sidestroke,
backstroke, and butterfly
are some of the common
swimming strokes that you
should learn.
When you swim several
strokes, you use more
different muscles, and different areas of your body get
worked out. You also reduce the risk of getting a swimming
injury decreased because you balance your movements out
and you lessen the strain.
3. Coordination
In swimming, all your body parts should be well coordinated with each other.
You must be able to move the muscles of your lower back, abdomen, and
hips in a synchronized manner to propel yourself across the water.
Working on your coordination outside of the water can help you prepare
yourself when you eventually hit deeper waters.
4. Kicking
Kicking is another important skill to
learn if you want to master
swimming. Your legs are essentially
one part of a 2-part engine that
provides propulsion in the water.
To get used to kicking in the water,
one of the best ways to practice this
safely in the water is the use of
a kickboard. The kickboard will help
you practice proper kicking
mechanics because they provide
buoyancy that can help you isolate
the legs and train them for your
desired movement/s.
5. Floating
Before you start kicking and
stroking, floating in the water
is a must-have skill. Floating
helps you get used to the habit
of moving through water
properly.
Floating gives you the ability to
roll on your back and stay at
the water's surface. This places
you in an ideal position to
breathe.
Floating also helps you conserve energy, which reduces the chances of
drowning from physical fatigue.
B. 4 different strokes in swimming
1. Freestyle
Also known as the front crawl, freestyle is the fastest and most efficient
competitive swimming stroke. Often referred to as a long-axis stroke, the
technique for swimming freestyle is maintaining a fully horizontal, face-down
position. The head remains in a neutral position except for each time the
swimmer takes a breath.
2. Backstroke
The backstroke is the only stroke not performed facing downward. This stroke
is another long-axis stroke that uses many of the same principles and body
positioning as the front crawl or freestyle but performed on one’s back.
With the swimmer’s face looking up at the sky or ceiling, it’s essential to
maintain head and hip alignment or else the hips will drop and the swimmer
will lose proper position, speed and efficiency. The arm pull is the reverse of
the freestyle, focusing on the thumb exiting the water first and the pinky
entering the water first, slicing the water.
3. Breaststroke
The basic principle behind swimming the breaststroke is summed up in the
mantra: pull, breathe, kick and glide. One of the most important aspects of
understanding breaststroke, performed in a face-down position, is the glide,
which takes place at the beginning and end of each stroke cycle. The arm pull
features four phases: glide, outsweep, insweep and recovery, while the leg
motion is similar to a frog’s kick.
4. Butterfly
Many swimmers look in awe at butterfly swimmers, wondering how to do
butterfly stroke with such ease and grace. It’s a complex stroke that requires
coordination, strength and practice.
In a face-down position, the swimmer starts with their head in a neutral
position, their arms shoulder-width apart and their palms facing down. The
swimmer pulls both arms down, out and over the surface of the water
simultaneously while performing a dolphin kick with both legs together.
C. Equipments for swimming
1. Swimsuit
A swimsuit is an item of clothing designed to be worn by people engaging in a
water-based activity or water sports, such as swimming, diving and surfing, or sun-
orientated activities, such as sun bathing.
2. Swim cap
A swim cap is an elastic cap made of plastic that goes over the head of a swimmer.
Swimmers wear caps to keep their hair from getting very wet.
3. Swimming goggles
Swimming goggles are worn by swimmers to protect their eyes from the water and
chlorine in swimming pools.
4. Kickboard
Kickboards, which can be made of plastic, foam, or any other buoyant material,
isolate a swimmer’s lower body. The swimmer holds the board out in front of them
and uses only their legs to travel through the water.
5. Swim Fins.
Swimming fins are fins that swimmers wear on their feet. Swimming fins are
used in a pool to help swimmers better their kicking while swimming.
6. Swimming pools
A swimming pool is where many swimmers will swim. People will swim in a swimming
pool to practice swimming, to exercise, or to play.
7. Swimming nose clip
A swimming nose clip is a clip that goes on a swimmer’s nose while they are swimming.
It is used to keep water out of a swimmer’s nose if that is something they are very
uncomfortable with or struggle to do on their own.
8. Life Jacket
A swimming life jacket is a buoyant jacket that one wears around their chest and upper
body like a vest. It is used to keep people’s head above the water and to keep people
floating.
