Basic & Advance
Swimming
• A basic survival swimming skills.
• For the sole purpose of staying afloat .
1. Use both your arms and legs.
2. Keep your head up and your breathing normal.
3. Moves your arms horizontally.
4. Move your legs circularly or kick your legs back and forth.
5. Hold onto any flotation device if you’re having trouble staying
above water.
6. A temporary break from paddling by laying down on your back.
TREADING WATER
• Is a basic skill that allows swimmers to rest while staying in the
water.
• Is a critical survival skill for swimming in open water
1. HORIZONTAL SURVIVAL FLOAT -most energy efficient floating position,
and is used when the swimmer anticipates being in open water for an
extended time
2. VERTICAL SURVIVAL FLOAT - also used for survival situations. Other than
the hip thrusts, there is no movement in this floating technique.
3. BACK FLOAT - commonly used by recreational swimmers for short periods
of rest.
FLOATING
1. BREATHE IN DEEPLY, PUSHING THE AIR DOWN THROUGH
YOUR DIAPHRAGM AND INTO YOUR LUNGS.
2. RELAX YOUR MUSCLES. TENSE MUSCLES USE MORE OXYGEN.
3. SWIM FORWARD ON THE SURFACE OF THE WATER WITH A
BREASTSTROKE.
4. FLOAT YOUR LEGS UP SLIGHTLY AS YOU SWEEP YOUR ARMS
OUTWARD
5. KICK STRONGLY AS YOU RETUCK YOUR ELBOWS AND EXTEND
YOUR HANDS OUT IN FRONT OF YOU.
6. GLIDE FOR AS LONG AS POSSIBLE
7. PULL UP AS SOON AS YOU CAN NO LONGER COMFORTABLY
HOLD IN AIR
UNDERWATER SWIMMING
• BASIC SWIMMING SKILL -- EVEN IF IT STARTS OUT OF THE
WATER
• ALWAYS PRACTICE DIVING IN A DEEP POOL WITH A
LIFEGUARD ON DUTY
DIVING
1. FORWARD GROUP
2. BACKWARD GROUP
3. REVERSE GROUP
4. INWARD GROUP
5. TWISTING GROUP
6. ARMSTAND GROUP
FORWARD
BACKWARD
REVERSE
INWARD
• THE EASIEST STROKE TO LEARN, BUT HARDEST TO MASTER
• MOST POPULAR RECREATIONAL STYLE DUE TO THE
SWIMMER'S HEAD BEING OUT OF THE WATER A LARGE
PORTION OF THE TIME,
• SLOWEST OF ANY COMPETITIVE STROKES AND IS THOUGHT
TO BE THE OLDEST OF ALL SWIMMING STROKES.
1. IN THE INITIAL POSITION, YOU ARE IN A HORIZONTAL POSITION ON YOUR STOMACH. YOUR ARMS ARE
CLOSE TOGETHER AND EXTENDED FORWARD, PALMS FACING DOWNWARDS.
2. YOUR HEAD IS IN LINE WITH YOUR TRUNK, AND YOU LOOK STRAIGHT DOWN. YOUR LEGS ARE PRESSED
TOGETHER, AND YOUR TOES ARE POINTED.
3. NOW THE ACTIVE PHASE OF THE ARMS STARTS. YOUR PALMS ROTATE OUTWARDS, YOUR ARMS
SEPARATE, AND YOUR BODY FORMS A Y-LIKE SHAPE.
4. WHEN YOUR ARMS ARE OUTSIDE OF YOUR SHOULDERS, YOUR ELBOWS FLEX, AND YOUR HANDS
CONTINUE TO MOVE BACKWARD BUT ALSO DOWNWARDS.
5. YOUR KNEES START TO FLEX, AND YOUR FEET START TO RECOVER TOWARDS THE BUTTOCKS.
6. ONCE YOUR HANDS HAVE MOVED PAST BEHIND YOUR SHOULDERS, THEY MOVE TOWARDS EACH OTHER
RATHER THAN BACKWARD, UNTIL THEY MEET UNDER THE CHEST.
7. AS YOUR HANDS MOVE TOWARDS EACH OTHER, YOUR HEAD AND SHOULDERS RISE ABOVE THE WATER,
AND YOUR FEET CONTINUE TO MOVE TOWARDS THE BUTTOCKS.
8. YOUR UPPER BODY IS AT IT’S HIGHEST POINT WHEN YOUR HANDS HAVE MET BELOW YOUR CHEST, AND
YOUR FEET ARE AT YOUR BUTTOCKS.
9. NOW THE PROPULSIVE PHASE OF THE LEGS STARTS. YOUR FEET KICK BACKWARD AND APART WHILE
YOUR ARMS EXTEND FORWARD UNDER WATER. YOUR CHEST AND YOUR HEAD DROP IN THE WATER
AGAIN.
10. ONCE YOUR LEGS ARE COMPLETELY EXTENDED, THEY ARE BROUGHT TOGETHER. YOU THEN GLIDE FOR A
SHORT MOMENT IN THAT POSITION.
11. YOU START A NEW BREASTSTROKE CYCLE ONCE THE MOMENTUM OF THE GLIDE FADES.
BREAST STROKE
• KNOWN AS FRONT CRAWL,
• IS THE FASTEST AND MOST EFFICIENT OF THE
COMPETITIVE SWIMMING STROKES.
1. YOUR HEAD IS IN LINE WITH YOUR TRUNK, AND YOU
LOOK STRAIGHT DOWN.
2. BOTH ARMS ARE EXTENDED OVERHEAD. YOUR PALMS ARE
TURNED DOWNWARD.
3. YOU KICK USING A SUPPLE FLUTTER KICK.
1. THE WRIST OF YOUR PROPULSIVE ARM FLEXES DOWNWARD. YOUR FOREARM
MOVES DOWNWARD AND BACKWARD INTO A VERTICAL POSITION. AT THE SAME
TIME, YOUR ELBOW AND UPPER ARM STAY HIGH IN THE WATER AND MOVE A
LITTLE BIT OUTWARD TO FORM THE SO-CALLED HIGH ELBOW POSITION.
2. ONCE YOUR FOREARM AND PALM ARE VERTICAL AND FACING BACKWARD, YOUR
ARM ADDUCTS AT THE SHOULDER AS A UNIT AND YOUR HAND SWEEPS IN UNDER
THE CHEST.
3. FROM THERE, YOUR HAND CHANGES DIRECTION AND MOVES TOWARD THE HIP. AT
THE SAME TIME, YOUR BODY ROLLS ON THE SIDE SO THAT YOUR HIP GETS OUT OF
THE WAY.
4. YOUR HAND LEAVES THE WATER AT THE HIP, AND YOUR ARM SWEEPS FORWARD
WITH THE FOREARM RELAXED AND DANGLING.
5. YOU INHALE QUICKLY ON THE SIDE OF THE RECOVERING ARM IF THIS IS A
BREATHING RECOVERY.
6. ONCE YOUR HAND HAS PASSED YOUR HEAD, IT ENTERS THE WATER AGAIN, AND
YOUR ARM EXTENDS FORWARD INTO THE OVERHEAD POSITION. AT THE SAME
TIME, YOUR HEAD AND BODY ROLL BACK TOWARD A MORE NEUTRAL POSITION.
7. AS SOON AS YOUR RECOVERING ARM ENTERS THE WATER, YOUR OTHER ARM
STARTS ITS PROPULSIVE PHASE, AND SO ON.
8. THE FLUTTER KICK CONTINUES RHYTHMICALLY
9. YOU BEGIN TO EXHALE AS SOON AS THE HEAD ROLLS DOWNWARD AND CONTINUE
TO DO SO UNTIL THE NEXT BREATHING RECOVERY.
FREESTYLE
• WHEN USING THE BUTTERFLY STROKE, YOU MUST
REMEMBER TO STABILIZE YOURSELF WITH YOUR CORE AND
CREATE A RHYTHM BETWEEN THE UNDERWATER AND
ABOVE-WATER PORTIONS OF THE STROKE.
1. FLOATS HORIZONTALLY ON YOUR CHEST.
2. THE HEAD IS IN LINE WITH THE TORSO, THE FACE IS TURNED
DOWNWARDS.
3. THE ARMS ARE EXTENDED FORWARD AND SHOULDER WIDTH
APART. THE PALMS ARE FACING DOWNWARDS.
4. THE LEGS ARE EXTENDED AND TOGETHER, THE KNEES ARE
SLIGHTLY BENT.
5. THE FEET ARE POINTED.
1. THE CHEST IS PRESSED DOWNWARDS, THEN RELEASED.
2. THE ARMS MOVE A LITTLE BIT OUTWARDS, THEN BEND AT THE ELBOWS AND THE FOREARMS AND PALMS
ARE BROUGHT INTO A BACKWARD FACING POSITION.
3. THE CHEST STARTS TO RISE.
4. THE HANDS MOVE BACKWARD AND INWARDS TOWARDS THE CHEST.
5. SIMULTANEOUSLY, THE HIPS DRIVE DOWN AND THE KNEES BEND.
6. THE HANDS ARRIVE BELOW THE CHEST AND CHANGE DIRECTIONS TO MOVE TOWARDS THE HIPS.
7. AS THE HANDS MOVE FROM BELOW THE CHEST TOWARDS THE HIPS, A FIRST DOLPHIN KICK OCCURS.
8. SHORTLY AFTER THE CHEST AND SHOULDERS ARE AT THEIR HIGHEST POINT AND CLEAR THE WATER.
9. THE HANDS EXIT THE WATER CLOSE TO THE HIPS WITH THE PALMS FACING INWARDS AND THE
RECOVERY OF THE ARMS START.
10. THE ARMS HOVER ABOVE THE WATER SURFACE AND RETURN TO THEIR INITIAL POSITION.
SIMULTANEOUSLY THE PALMS ROTATE SO THAT AT THE END OF THE RECOVERY THEY ARE TURNED
DOWNWARDS AGAIN.
11. WHEN THE ARMS ARE FULLY EXTENDED FORWARD AND SHOULDER WIDTH APART, THEY ENTER THE
WATER.
12. A SECOND DOLPHIN KICK OCCURS.
13. THE NEXT STROKE CYCLE BEGINS.
BUTTERFLY
• YOU CAN USE IT TO RESCUE SOMEONE
1. CONSIDER YOU PUSHED OFF THE WALL AND ARE
FLOATING ON YOUR SIDE.
2. YOUR LEGS ARE STRAIGHT. YOUR BOTTOM ARM IS
EXTENDED FORWARD UNDERWATER, AND YOUR TOP ARM
RESTS FLAT ON THE SIDE OF YOUR BODY.
3. MAINTAIN THIS SIDEWAYS POSITION DURING THE WHOLE
STROKE CYCLE.
1. YOUR LEADING ARM IS EXTENDED FORWARD WITH THE PALM FACING DOWNWARDS.
2. YOUR TRAILING ARM RESTS ON YOUR SIDE.THE ARMS FLEX DURING THE FIRST PHASE OF
THE STROKE CYCLE:
3. YOUR LEADING ARM SWEEPS BACKWARD WITH A HALF-CIRCULAR MOVEMENT. YOUR
PALM PUSHES WATER BACKWARD, FIRST SWEEPING DOWNWARDS AND BACKWARD AND
THEN UPWARDS AND INWARDS.
4. AT THE END OF THIS MOVEMENT, YOUR HAND IS IN FRONT OF YOUR CHEST, WITH THE
PALM ROTATED UPWARDS. THIS IS THE PROPULSIVE PHASE OF YOUR LEADING ARM.
5. YOUR TRAILING ARM MOVES FORWARD, BENDING MOSTLY AT THE ELBOW. YOUR HAND
SLIDES FORWARD ALONG YOUR BODY UNTIL BOTH HANDS MEET IN FRONT OF YOUR
CHEST.
6. YOUR LEADING HAND MOVES FORWARD IN A STRAIGHT LINE. THE PALM ROTATES FROM
AN UPWARD TO A DOWNWARD FACING POSITION. THIS PHASE ISN’T PROPULSIVE FOR
YOUR LEADING ARM.
7. YOUR TRAILING HAND EXECUTES A HALF-CIRCULAR BACKWARD SWEEP. YOUR PALM
MOVES FIRST BACKWARD AND DOWNWARDS, THEN BACKWARD AND UPWARDS, UNTIL
YOUR ARM IS FULLY EXTENDED AGAIN AND RESTING ON YOUR SIDE.
8. A SHORT GLIDE PHASE IS OBSERVED BEFORE A NEW STROKE CYCLE BEGINS.
SIDE STROKE
• REFERS TO SKILLS THAT ENABLE AN INDIVIDUAL TO
ATTEMPT A RESCUE WHEN A SWIMMER IS IN DIFFICULTY.
• IF YOU HAVE TO MAKE A RESCUE ATTEMPT, THINK OF YOUR
OWN SAFETY FIRST AND NEVER PUT YOURSELF IN DANGER
1. REACH
2. WADE
3. THROW
4. ROW
• DROWNING IS WHEN SOMEONE IS UNABLE TO BREATHE
BECAUSE THEIR NOSE AND MOUTH ARE SUBMERGED IN
WATER,
• WHEN SOMEONE’S ACTUALLY DROWNING, THEY WON’T
ABLE TO MAKE ANY NOISE, SO CAN EASILY GO UNNOTICED,
EVEN IF FRIENDS OR FAMILY ARE NEARBY.
• IF SOMEONE HAS BEEN RESCUED FROM DROWNING YOU
NEED TO CHECK IF THEY’RE BREATHING OR NOT.
• IF THEY AREN'T BREATHING, THEN YOU’LL NEED TO
GIVE CPR (CARDIO PULMONARY RESUSCITATION) STRAIGHT
AWAY.
1. GET HELP
2. MOVE THE PERSON
3. CHECK FOR BREATHING
4. IF THE PERSON IS NOT BREATHING, CHECK PULSE
5. IF THERE IS NO PULSE, START CPR
6. REPEAT IF PERSON IS STILL NOT BREATHING
RESCUE SWIMMING
