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COLLEGE OF EDUCATION

NAME OF THE GENERAL EDUCATION

PROGRAM
COURSE TITLE BASIC SWIMMING COURSE CODE PE 03
PREREQUISITE/ CO- None COURSE UNIT 2 UNITS
REQUISITE
COURSE OUTCOME Identify basic aquatic knowledge and respect for water safety and rules
for lifelong enjoyment of swimming.
MODULE 1 INTRODUCTION TO SWIMMING
LESSON LEARNING Students should have the ability to:
OUTCOME/S
LO 1.1: Identify historical background and different facilities and
equipment of swimming and distinguish its uses.

LO 1.2: Discuss the importance and benefits of swimming in everyday

life.

LO 1.3: Recall the different health rules and safety measures on

swimming venues.

TOPICS I. Introduction To Swimming

a. History and development of swimming
b. Facilities and equipment
c. Benefits of Swimming
d. Health rules and safety measures

WEEK / INCLUSIVE 2&3

DATE August 22, 2022 to Sept 3, 2022
MODALITY Synchronous (Online) and Asynchronous (MS Teams)

▪ LESSON PROPER
MODULE 1
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INTRODUCTION TO SWIMMING
OVERVIEW
In this area, students will be introduced to the brief history of swimming, definition of
terms, and historical background of swimming in the Philippines. Swimming benefits, definition
of terms and facilities and equipment, costumed needed for the course is also included in this
part.

Objectives:
At the end of this lesson, the students should be able to:

1. Identify historical background and different facilities and equipment of swimming

and distinguish its uses.
2. Discuss the importance and benefits of swimming in everyday life.
3. Recall the different health rules and safety measures on swimming venues.

INTRODUCTION AND DEFINITION

Swimming is for everyone no matter what age
or level of fitness. Any age can learn to swim and there
is no age limit on when you can no longer swim.
Swimming is a lifelong skill that could save your or
another’s life. It is never too late to learn to swim.
Swimming is an excellent way to keep fit and most
swimming pools cater for all. Woman, parent and
toddler, senior classes amongst others. Swimming
defined as “an act of propelling oneself through water
by means of the arms and legs. It is the act of or the art of floating or moving progressively in the
water by the hands and feet (Lluz, S. N, 2005)”. Britannica encyclopedia defined swimming as a
recreation and sports, the propulsion of the body through water by combined arm and leg
motions and the natural flotation of the body. Swimming as an exercise is popular as an all-
around body developer and is particularly useful in therapy and as exercise for physically
handicapped persons.
 
Swimming is one of the most popular recreational activities all over the world.
Swimming is also a form of sport in several countries. Besides, the number of injuries associated
with swimming is comparatively lesser than other sports. Health and fitness experts always stress
the importance of including swimming in their exercise regime. Swimming improves the blood
circulation in the body and is a great workout for all the muscles. It is a form of low impact
aerobic activity and increases strength and cardiovascular stamina. Apart from being a full body
exercise, it is also a great way to relax and rejuvenate. A lot of people swim regularly to control
their weight and improve body contours. In fact, swimming is considered as one of the greatest
stress busters.
Swimming is as old as Humanity; the ancient cave paintings testify that our forefathers
also tried a variety of floating and swimming styles. It is interesting to look back to the past, and
keep track of how the ancient bath life developed from the sacred immersion in water, how the
medieval legend of sea monsters made swimming fearful and how the current versions of
competitive water sports appeared in the 19th century. Man, always found out new and new
swimming styles and has been improving his technique up to the present day.

BRIEF HISTORY OF SWIMMING

Ancient Times
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EGYPT and ASSYRIA

The history of swimming and its precursor, bathing,
may be traced in fact and fiction in the literature and art
of ancient civilizations. Accounts of the aquatic’s art
take us back some 4,000 years to Egypt. There it is
recorded that swimming instructors were known upon
the banks of the Nile, for a nobleman of the middle
kingdom (2160-1780 B.C.) left testimony to the fact
that his children and the children of the king took their
swimming lessons together. The nature of this
instructions is unknown and to estimate how long
swimming had been in vogue prior to these dates would be hypothetical.
A relief of Egyptian history shows the soldiers of
Rameses II (1292-1225) swimming the Orontes River in
an effort to escape the Hittites. Other reliefs show that
the Assyrians were acquainted with swimming; although
it would appear that they were not as proficient in the
water as the Egyptians, for whenever it was possible,
they made use of inflated skins to buoy them up,
propelling themselves with one arm.
The illustrations in the relief suggest an over-arm
movement in most cases. The legs appear to drag an do
not picture any definite stroke or action. It therefore
seems suppositional to infer that the Egyptians and
Syrians were acquainted with the modern crawl.

GREECE
Greece, Geographically and politically, was
ideally situated to give full recognition to the
importance of bathing and swimming. Baths were
built in Cnossus and Phaistos and other Grecian
cities as early as 1700-1400 B.C. Homer relates
how certain of his heroes and heroines were
accustomed to bathe. From vase paintings owned
by Sir W. Hamilton, and others in the museum de
leyde and in the Louvre, we learn that shower baths
are of ancient origin. Public baths did not, However, become of civic importance until a later
date. Hot baths were vogue in spite of the protest of Hesiod and Homer who considered warm
water effeminate. It is also said that Socrates was like-minded and seldom bathed, considering it
a luxury. It is interesting to note, in addition, that singing in the bath was considered the act of a
boor.

The Sports of Swimming

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 In Rome, swimming was part of the

education of boys of elementary school
age. They also built the first swimming
pools, ad in the first century BC, they
built the first heated swimming pool.

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

In Japan, swimming dates back to the first century BC. There were many swimming
events that took place in Japan before it was
opened to the Western world.
 In the Pacific areas, swimming was taught to children by the time they could walk.
 There were few races in ancient Greece, which was famous for having their best boxers
swim as part of training.
 Many parts in Europe explain their lack of swimming areas for fear that such activity may
lead to health hazards. The first swimming organization took place in 1837, mostly in
London, which by then had six indoor pools with diving boards. In 1869, London founded
the Amateur Swimming Association, which inspired may more swimming association in
Europe from 1882-1889.
 Australia held in swim meet in 1864, that highlighted that first swimming championship in
the 440-yard race. From then on, swimming races are held annually.
 In the United States, swimming became a recognized sport in 1888 with the Amateur
Athletic Union (AAU) as organizer. In 1909, the Federation Internationale de Natation
Amateur (FINA) was founded.

The Competitive Swimming

Swimming became organized as an amateur sport in the late 19th century in several
countries. Its popularity increased with the development and improvement of the swimming
pool. Swimming became part of the first modern Olympic Games (1896). Olympic events for
women were included in 1912. Today Olympic swimming events comprise the 100-, 400-, 800-,
and 1500-meter freestyle races, 400- and 800- meter freestyle relays races, the 400-meter medley
(mixed stroke) relay. 100- and 200- meter backstroke, breaststroke, and butterfly races, 200- and
400-meter individual medley races, springboard and high-diving events (springboard, and
platform diving), and water polo. Among the more successful American Olympic swimmer are
John Weismuller, Buster Crabbe, Esther Williams,
Don Schollander, Mark Spitz, Matt Blondi, and Janet
Evans. Among non- Olympic distance events,
swimming the English Channel has been most
publicized. The first confirmed channel crossing was
made )1875) by Matthew Webb of England; Gertrude
Ederle of the United States was the first woman to
perform (1926) this feat. Swimming has never
achieved sustained success as professional sport.
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Historical Background of Swimming in the Philippines

The Filipinos needed motivation to appreciate
swimming as a competitive sport. This is because their
ancestors were seafaring people owing to the more than
7, 100 islands which compose the country. The
American military men introduced swimming as a
competitive sport in the country.

Through the pioneer effort of YMCA leaders

working among the American Military forces, the
rudiments of the sports were impressed upon the
Filipinos who saw in 1907 the construction of the first swimming pool in the country at Fort
McKinley YMCA.

The holding of the first dual swimming meets between Manila and YMCA and the Fort
McKinley YMCA in 1910 marked the formal inception of Philippine swimming as a competitive
sport. This initial competition among members of the defunct Philippine Scouts of the US Army
in the Philippines with the motive power of the YMCA which was later joined by the American
Columbian Club in the effort, kindled Filipino interest in the sports.

In 1911, Filipinos watched avidly from the

sidelines as the first swimming championships
meet was held at the American Columbia Club
swimming pool with competing American teams
from Manila YMCA, the American Columbian
Club, and the USS Saratoga.
In 1912, the Filipinos participated in the
second championship meet. Of the 42 individual
entries, the late Condrado Benitez emerged as the
most outstanding Filipino swimmer.
During the Far Eastern Games held at
Manila in 1913, the Philippine Team composed of Condrado Benitez, J. del Pan, C. Aiville, and
L. Cristobal won the championship against China and Japan.
In 1924, Teofilo Yldefonso, a Philippines Scout soldier of the US Army, won recognition
as the greatest Filipino swimmer for his feats in national championship meets, the Far East and
Olympic Games. Muslim Filipinos from Sulu also made names in national championship
competition. Great Muslim swimmers before World War II were Jirikum Adjalludin, Arasad
Alpad, Tuburan, Angkang Nakaria, and Asdi Tahil.
The succeeding years up to 1951 saw the staging of the sixth Formosa Philippines
Biennial-Swimming Championship meets, the 9th and 10th Far Eastern and the series of Manila-
Hongkong Intersport swimming meets wherein Filipino men and women swimmers showed
outstanding performance.
Women swimmers competed in the 1931 National
Women’s Swimming Championship meets at the Rizal
Memorial Pool were the University of the Philippines won.
The PWU women’s team won the championship in 1934.
Women’s participation in swimming competition was held
yearly since then.
Meanwhile, swimming competitions were suspended
during the Japanese occupation. It was only in 1948 when
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swimming competitions were resumed. The first Asian games held in New Delhi in 1951 gave
the Filipino swimmers the opportunity to participate once again in international competition.
Among the swimmers were Artemio Salamat, Jacinto Cayco, and Nurhatab Rajab.
In 1954, the second Asian game was held in Manila. Filipino swimmers who earned
honors for the country were Parson Nabuila, Amado Jimenez, Robert Cullins, Haydee Coloso,
Norma Yldefonso, Sandra Von Geise, Lolita Ramirez, Corazon Cullen, and Jacinto Cayco.
The fourth Asian Games at Jakarta, Indonesia in 1962 marked another significant victory
for the Filipino swimmers. Hence, participation of Filipino swimmers continued. In same year,
the Federation System under Republic Act 3135 was inaugurated.
From then on, swimming has occupied a significant space in our sports world and us
swimmers continued to gather more and more honors for the Philippines
SWIMMING POOL FACILITY & EQUIPMENT
Whether you are an Olympic swimmer or
someone who is stepping into a swimming
pool for the first time, odds are you are going
to end up using some form of equipment to
assist you while in the water. Equipment
ranges in purpose from tools used in
competitive swimming, to recreational
equipment for snorkeling and other water
sports. New swimmers especially depend on
swimming equipment to help with form and
technique when learning new strokes in the
water.

Wearing proper swimming attire and using proper gears and equipment are important in
order to be safe and prevent damage to swimming pool facilities. Aside from having fun, comfort
is one of your desires when you to go swimming. If you want to enroll yourself swimming
lessons, you need to have at least the basic gears; swimsuit, goggles, swimming cap and kick
board.
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A swimsuit is the proper attire for swimming purposes. A rash guard is another
swimming attire that protects the upper body against sunburn. A pair of goggles and swimming
cap will make you feel comfortable to swim. The goggles keep the water out of your eyes as you
swim and allow you to see underwater more easily. The swimming cap cover your hair, keeps it
away from your face, especially your eyes while you swim. In
ordinary swimming, wearing goggles and swimming cap can
also serve as protection against pool chemical. In competitive
swimming, wearing cap lessens your struggle against the force
of the water as you swim. Kickboard is a floating device
which helps you in practicing and mastering leg actions and
strokes.
Swim fins or flippers loosen and strengthen
your ankles. They are used to give the extra power,
most helpful to those who have trouble getting
propulsion or momentum from their kicks. Hand
paddles helps you in practicing your arm action once
you have learned how to do a good stroke. Make sure
the paddles you used are appropriate and snugly fir
your palms. Using bigger paddles will cause a strain in
your arms and shoulders. Pull buoys are clipped in
between your legs and you should not kick when using
them. The purpose of the pull buoy is for you to
develop strength in your arm when you pull. It allows
you to focus on the arms while your legs are kept afloat.
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BENEFITS OF SWIMMING
Swimming is one of the most popular
Swimming is the only low-impact exercise
that offers you a variety of health benefits. It
can offer you the health benefits of an aerobic
exercise without impacting your joints;
thereby it can be practiced both by elderly
people as well as by young generation.

1. Best Cardio Exercise. Swimming is

the best endurance sport and aerobic exercise;
thereby it can help you to maintain good
cardio health. This is the primary benefit of swimming in relation to health. Swimming is the
best cardio exercise that can help you reduce your blood pressure and improve your heart health.
Swimming also enhances your stamina and improves your overall performance.

2. Improved Mental Health. Research studies

suggest that water-based workouts or sports usually
improve the mental state and health, thereby
improving emotional wellbeing. Swimming for its
health-related benefits, is widely recommended to
people suffering from mood swings. Exercising in
deep warm water can help people to reduce anxiety
and depression, while enhancing their mood and
mental state. Health benefits of swimming can also
help to reduce stress related pains and disorders.

3. Improved Lung Capacity. Like other aerobic

exercises, swimming is also known to increase the
lung capacity, as it compels your body to work
harder and overtime. As water is denser than air, the lungs are compelled to work harder while
swimming in order to ensure sufficient oxygen supply. Improved lung capacity can help to
provide relief in symptoms of asthma and help to improve immunity as well.

4. Reduced Risk of Lifestyle Disorders. As regular exercises and proper oxygenation help
to prevent some lifestyle disorders, swimming can be a great option. Regular swimming ca help
to improve blood circulation, oxygen supply to body parts and maintain a healthy weight.
Regular swimming can help you maintain healthy blood sugar levels, blood pressure and boost
up on good cholesterol. With these benefits of swimming in relation to health, you can reduce
your risk of lifestyle disorders like obesity, diabetes and heart diseases.
5. Improved Muscle Strength. People, who regularly
swim, usually develop lean muscles and gain muscle
strength throughout their body. This is one of the biggest
benefits of swimming in relation to health. Running
merely helps you to develop muscles in your legs, while
swimming uses more muscle groups, which helps to
improve overall muscle strength. Swimming, not only
offers benefits of cardiovascular exercises, but also gives
you a full body workout that helps you to build lean
muscles and strengthen your body.
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6. Reduced Body Pain. While swimming is a

great full body exercise, it also has the capacity to
relax the body muscles and reduce your body pains.
The benefits of swimming in relation to health,
particularly in reducing body pain include
Swimming offers relief from neck or back and other
muscular pain. Backstroke swimming is considered
to be the best aerobic experience that can strengthen
the back and loosen it up. Swimming offers great
health benefits for arthritis and is an excellent
remedy for such pain. The soft resistance and
support of water, can help to alleviate your arthritis
pain.

7. Decreased Inflammation. Apart from its

cardiovascular benefits that strengthen your heart
muscles and health, swimming offers other health
benefits too. Regular swimming can decrease
inflammation that may result in atherosclerosis
build-up in heart. It can also reduce system-wide
inflammation, thereby reducing the risk of
inflammatory conditions and other disorders.

8. Increased Flexibility. Swimming is considered as the best

aerobic exercise for improving flexibility of your body. Since
you stretch, reach, twist and pull your way inside the water while
swimming, it can make you more flexible than any other aerobic
exercise. Repeated stretching performed on every stroke while
swimming can greatly enhance your flexibility while improving
the strength.

9. Reduced Weight. As swimming is one of the best

exercises to burn those extra calories, it is very effective in reducing excess weight. Swimming is
very effective and efficient compared to running on treadmills for losing weight and burning
calories. Along with health benefits of swimming, it also helps to maintain a healthy weight.

10. Healthy Pregnancy. Swimming is the best form of

aerobic exercise that can strengthen both your shoulder and
abdominal muscles. So, pregnant women, too can enjoy the health
benefits of swimming. Water based exercises reduce joint or
muscle pain and can reduce the discomfort of pregnant women.
Regular swimming sessions are considered to be of great help to
maintain a healthy and fit pregnancy.

These were the positive benefits of swimming in relation to health. You can enjoy the
benefits of swimming as per your preference, however, for any health concerns like ear diseases,
certain lung disorders or others; it is advisable to seek medical opinion.

HEALTH RULES
To prevent infection and contamination while swimming in a pool, the following health
tips must be applied:
1. Have a clean bill of health from a physician.
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2. Take a good shower before and after entering the swimming pool.
3. Empty bladder before entering the pool.
4. Take a foot bath before entering the pool.
5. Do not swim when you have infectious diseases like colds, sore eyes, athlete’s foot, or
open wounds.
6. Spit at the gutter at the side of the pool and not in the water.
7. Do not eat in the pool.
8. Do not use the pool during menstrual period for hygienic reasons.

SAFETY MEASURES
To prevent or minimize injuries or accidents, the following safety tips must be taken into
consideration:
1. Do not engage in rough play, pushing, running in the pool.
2. Do not swim alone in deep portion of the pool or without the knowledge of the instructor,
buddy, or the presence of a lifeguard.
3. Wear caps when needed to keep hair out of the eyes and permit swimming without
annoyance or handicap.
4. Warm-up before swimming.
5. Do not swim when under the influence of liquor or drugs.
6. Follow rules and regulations implemented by the pool management.

▪ ACTIVITY/ EXERCISE/ ASSIGNMENT

 Online quiz- NEO LMS

 Online discussion and Q and A

 Online Recitation

▪ SUPPLEMENTARY LEARNING MATERIALS

1. History of Swimming
https://www.scribd.com/document/421956858/History-of-Swimming

2. Swimming: A Brief History

https://www.youtube.com/watch?v=MjxwJ0_AZpE

▪ REFERENCES
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Giovanni B. Cagurin|Iris Mirafuentes Tabimina. Health 4 Optimizing Physical Education

MUTYA Publishing House.Inc Philippines
Monica Lepore/Luis Columna Lauren Friedlander Litzner Assessments and activities for
teaching swimming Human Kinetics
Dr. A. K. Srivastava Teach Yourself Swimming Wiseman’s Books Trading, Inc.
Leo Bustria Swimming & Water Survival Wiseman’s Books Trading, Inc.
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NAME OF THE GENERAL EDUCATION

PROGRAM
COURSE TITLE BASIC SWIMMING COURSE CODE PE 3
PREREQUISITE/ CO- None COURSE UNIT 2 UNITS
REQUISITE
COURSE OUTCOME Develop water confidence and core aquatic basic skills through
enjoyment, fun and self-discovery.
MODULE 1 WATER FAMILIARIZATION
LESSON LEARNING Students should have the ability to:
OUTCOME/S
LO 2.1: List down all step-by-step instruction of basic swimming skills;

LO 2.2: Demonstrate basic swimming skills in correct procedural

pattern; and

LO 2.3: Compare basic skill performance to another student.

TOPICS I. Water Familiarization

a. Basic Swimming Skills
b. Breathing
c. Streamline Glide
d. Buoyancy
e. Leg Action
f. Swimming Strokes

WEEK / INCLUSIVE 5 to 7
DATE September 12 to 30, 2022
MODALITY Synchronous (Online & On ground) and Asynchronous (MS Teams)
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▪ LESSON PROPER
MODULE 2
WATER FAMILIARIZATION
OVERVIEW
In this area, students will be instructed on how to properly demonstrate different basic
swimming skills and properly execute them with ease and relax body, checking and improving
previous knowledge of the skill are also included in this course.

Objectives:
At the end of this lesson, the students should be able to:

1. List down all step-by-step instruction of basic swimming skills.

2. Demonstrate Basic swimming skill and Freestyle swim in correct procedural pattern.
3. Compare basic skill and freestyle swim performance to another student.

SWIMMING SKILLS
Essential swimming skills include being able
to enter the water and resurface, controlling
breathing, floating, turning, and moving to safety in
the water and exiting. However, the water
environment, the activity, and even what the person is
wearing can alter their ability to perform these skills.
Basic swimming skills may be adequate to swim a
short time and distance in the deep end of a
swimming pool, but greater skill and comfort in the
water are needed when swimming in a lake, river, or
ocean; in cold or rough water; and in waves or
current.

The American Red Cross recommendations for water

competency provide a starting point for assessing minimum
swim skills for common pool environments, including the
minimum proficiency to control breathing, float or tread
water, turn in the water, and swim 25 yards using any type of
stroke. Anyone lacking such basic skill levels should be
closely supervised, stay in shallow water, or wear a life
jacket, and seek instruction. A person just able to meet the
American Red Cross criteria for water competency is still a
novice, not a good swimmer and may not yet be ready for
instruction or participation in various activities in different water environments beyond pools
such as snorkeling, wakeboarding, surfing, or assisting with in-water rescues. Advanced skills
are generally best acquired through specialized courses and may not be included in generic learn-
to-swim progressions.  

5 BASIC SWIMMING SKILLS

Swimming takes a little coordination. You need to move your legs and arms in tandem,
as well as the time of your breathing and swimming strokes for maximum efficiency. Basic skills
act as the starting point of the swimmer’s readiness starting from breathing to different variety of
swimming strokes.
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1. BREATHING
Bobbing/Bubbles
Proper entry into the water prepares you to the next
basic step in swimming: blowing bubbles. This is simply
learning how to breathe when you are in the water. The
main goal in blowing bubbles is breath control. For
beginners, once the head submerges in the water, the
tendency is to hold the breath and the body gets tense. By
holding breath, carbon dioxide stays in the blood streams
and lungs. This triggers desperation for air which may lead
to panic. Blowing bubbles prepare your chest for
swimming. It helps you relax, release the tension in being
underwater, and regain your regular breathing. By holding
your breath underwater and then slowly release it by blowing bubbles through your nose,
you are able to control your breathing. This also ensures that you don’t accidentally
swallow water.
You can perform exercises to grow more comfortable breathing bubbles
underwater and work on your technique. Bobbing/Bubbles, where you sink underwater
and slowly exhale a stream of bubbles through your nose, is a way to grow familiar with
breath control. When you return to the surface, inhale and then sink back into the water
and exhale again.

Steps in Blowing Bubbles or Bobbing

1. Get some
air by
inhaling
through
the mouth
while
your face
is above
the water.
2. Close your mouth while submerging your head
slowly into the water.

3. When your face is under water, exhale through

your nose.
4. Return to the surface and repeat the proceeding
steps 10 or more times.

2. STREAMLINE GLIDE
This is performed by pushing off the wall with your hands extended out in front of you,
palms overlapped each other and your arms clipped to your ears. Legs on the other hand should
be together with your toes pointed behind you. Here are the 4 points to achieve proper gliding:

4 things to remember in executing streamline glide

1. Both Palms Thumb- 2. Shoulders Squeezing 3. Head Facing the pool 4. Extended Tight legs
Locked your Ear floor and Pointed Toes
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Steps in Performing streamline glide

1. Submerge your body underwater blowing the right amount of bubbles.
2. Position your body horizontally facing the floor of the pool
3. Place the sole of your feet flat on the wall of the pool.
4. With your feet flat on the wall, kick the wall to move forward.
5. Stretch your arms and leg while executing all the positions presented above.
6. The length of your glide will be based on the strength of your wall kick.

3. BUOYANCY
Whether an object floats or sinks
depends on the density or how heavy it is in
relation to its size. Something less dense that
the water floats, while something denser than
water sinks. Human density is slightly less
than water density, so people float but with
most of their body underwater.
In order to enjoy swimming activities,
staying afloat is your main objective;
Buoyancy is the skill you want to achieve
when you are in the water. Knowing how to float is the foundation of swimming. Learning to
float gives the amateur swimmer more confidence in the water. A relaxed body will not sink.

5 Types of Floating
1. Back Float/Survival Position
Back float is also considered a survival position because it is the most relaxing
and safest. When your legs begin to cramp and you have difficulty to move or kick, the
back float is the only option. This will enable you to breathe and not worry about sinking
and the possibility of drowning. When you think you are in a dangerous area or you did
not realize that you have gone to the deep side of the pool and you are losing your
strength, back float is the best position to stay afloat. This is the best position to achieve
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buoyancy when you are in a survival condition. The best part of back float is that you can
shout for help.

Steps for Back Float

1. Let one hand hold the edge of the pool then lay back on the water.
2. Spread your arms and legs out wide.
3. Let the head fall back and look up to the sky or above.
4. Raise your chin, chest and hips up.
5. If necessary, lightly kick your legs to keep them up and afloat

2. Front Float or Deadman’s Float

Front float is the basic position in swimming. It helps you to come in the water
with horizontal body position. This is important because when you move through the
water, there is less resistance than if you are dragging your feet right behind you. This is
also the starting position for the several swimming strokes such as freestyle, breast
stroke, and butterfly.

Steps for Front Float

1. Let one hand hold the edge of the pool.
2. Take a deep breath, close your mouth and place your face slowly in the water
with your eyes on the floor.
3. Spread your arms and leg out wide.
4. Relax your muscles.
5. Allow your hips to rise out of the surface of the water.

3. Starfish Float
The starfish float is a basic swimming
technique. To do so, you float on your back or your
chest in a horizontal position with the arms and legs
spread apart. Seen from above this position reminds
one of a starfish.

4. Jellyfish Float
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 A floating position, often used by beginning swimmers, in which a person lies

face down in the water with arms outstretched or extended forward and legs extended
backward. 

5. Turtle Float
The knees are raised to the chest and encircled
by the arms. Jellyfish float: Holding the ankles with
the hands. Head first surface dive.

2 Types of Moving Buoyancy skills

1. Treading
water
Treading water is the most difficult
buoyancy skill. It requires much practice in order
to get it. Coordination with your hands and feet is
important. Learning how to tread in the water will
help you stay afloat while your head remains
above the water surface. It is usually done to stay
in one area in a body of water that is too deep for
you to stand. Treading water involves hand action
which is called sculling and egg beater kick for its leg movements. It needs a relaxed
sculling motion of your hands and proper kick to float. There are many techniques in
treading water and some are quite tiring to do.
o Sculling
It is a dynamic arm motion that utilizes
sideways pulling. Place your hands or palms
down on the surface of the water. Thumbs push
out and pull in direction sweeping your arms
back and forth keeping your risk stiff as you do
it. Make sure you are extending your arm with
your elbows slightly bend.
o Egg Beater Kick
From the term itself, the egg beater
kick requires you to move your feet like you
are beating an egg. The movement of the feet
is also similar to pedaling a bicycle. Thus, kick
your feet alternately in a cycling motion. This
cycling leg motion keeps your head above the
water surface

2. Doggy Paddle
The dog paddle or doggy paddle is a
simple swimming style. It is characterized by
the swimmer lying on their chest and moving their
hands and legs alternately in a manner reminiscent of
how dogs and other quadrupedal mammals swim.
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It was the first swimming stroke used by ancient humans, believed to have been
learned by observing animal swim. Prehistoric cave paintings in Egypt show figures
doing what appears to be the dog paddle. It is also the first swimming stroke used by
young children when they are learning to swim.
The dog paddle has also been taught as a military swimming stroke when a silent
stroke is needed - since neither arms or legs break the surface.

4. KICKS/LEG ACTIONS
Kicking is often an overlooked swim skill as
it only contributes to a maximum of 15% swim
power. For beginners and intermediate
swimmers, this number could be significantly
less, therefore for many, their swim kicking skill
is something that can be improved.
As a general rule, there are four main
types of swim strokes and three types of kicks in
swimming. These three swim kicks are the
flutter kick, which is used in both the front
crawl and backstroke, the dolphin kick used in
the butterfly stroke, and the scissor kick or
commonly known as frog kick used for the breaststroke.

The Three Main Kicks in Swimming

o The flutter kick used with front crawl / freestyle and backstroke.
o The scissor kick or frog kick used with breaststroke
o The dolphin kick used with the butterfly.

The Flutter Kick

Typically, the flutter kick
is used with the front crawl
swim stroke, which can have
different kick rhythms
depending on the level of
speed required.
The front crawl is one of
the most common swim strokes
and also one of the fastest. It is this speed that has led many people to refer to the stroke
as ‘freestyle’; however, the freestyle is a category of swimming competition in which the
swimmers can choose their fastest swim stroke, and many swimmers opt for the front
crawl.
Mastering the right flutter kick can improve the speed of your front crawl even
further.
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The three main types of flutter kick swim

rhythms:
 2-Beat Kick: This is kicking once per arm
stroke (twice per full stroke cycle)
 4-Beat Kick: This is kicking twice per arm
stroke (four times per full stroke cycle)
 6-Beat Kick: This is kicking three times per arm
stroke (six times per full stroke cycle)

When is each flutter kick rhythm used?

Which flutter kick rhythm you use will depend on how fast you want to go, or how much
energy you want to conserve.
The Flutter
When To Use
Kick

2-Beat Flutter Kick For long-distance or to conserve energy

4-Beat Flutter Kick For moderate speed

6-Beat Flutter Kick For fast speeds and sprint competitions

When to use the 2-beat flutter kick

Kicking requires a lot of energy; therefore, beginners, long-distance swimmers
and triathletes tend to use 2-beat swim kicks as this will use less energy overall
allowing the swimmer to swim for longer.

When to use the 4-beat flutter kick

The 4-beat flutter kick will be moderately faster than the two-beat kick and
requires more energy as part of your workout.
If you find that the two-beat kick is a little too slow for you, or that the two-beat
kick does not create enough propulsion to get you moving well in the water, then the
four-beat kick is a good option to try.

When to use the 6-beat flutter kick

The 6-beat kick is high energy and fast kick that will produce the most amount of
speed.
Typically, competitive sprint swimmers use this kick or competitors who need
some extra speed towards the end of a race.
You can use this kick if you want speed, or to get a great cardio workout as it
requires a lot of energy. It will get your heart and lungs pumping hard.
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Steps in Performing Flutter Kick

I. Trying the Flutter Kick in a Stationary Position
a. Hold onto a pool wall or lane
marker
b. lay horizontally facing the floor of
the pool
c. Push one leg down in the water.
d. Repeat with the opposite leg. 
e. Continue alternating legs to kick.
II. Moving with the Flutter Kick
a. Try a kickboard. Obtain a kickboard for the pool and use it to support your
hands out in front of you. Assume the same horizontal position with your
body in the water, then perform the flutter kick as you did hold onto the
wall.
 Avoid using a kickboard for
someone younger than 6 years old
since it may not teach proper
swimming technique.
 Notice how the kick feels as it
works to propel you forward in the
water as well as hold you up.
Adjust the strength and speed of
your kick accordingly.
 You can hold your head out of the water so you don’t have to pause to
breathe, but you may not find the right horizontal balance as you will
when you submerge your face into the water and come up for breath
when you need it.
2. Frog or Scissors kick
The scissor is a classic kick used in breaststroke.
Many swimmers call it the “frog kick” as the legs kick
out and look similar to the leg movements of a frog when
swimming.
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Unlike the flutter kick, there are not any varying kick patterns with the scissor
kick.
Overall, the scissor kick takes a lot of energy and is a great cardio workout. The
scissor kick is also great for burning calories.

3. Dolphin Kick
This is a kick that I need to work on!
Typically used for butterfly stroke and when
swimmers push off the wall for propulsion, the dolphin
kick is a swimming kick that is often overlooked by
swimmers. The dolphin kick takes a tremendous amount of
energy, is fantastic for your abdominal and stomach
muscles and burns a lot of calories.
For competitive swimmers, a good dolphin kick can
make a big difference to swim times, as with a good
dolphin kick, swimmers can make the most of their wall
turns and underwater propulsion.

5. SWIMMINGN STROKES

Freestyle/Front Crawl
The front crawl is likely the first
swimming stroke you think of when you
picture swimming. It is commonly called the
freestyle stroke as most swimmers choose to
use this stroke in freestyle events as it is the
fastest.
To execute the front crawl, you lie on
your stomach with your body parallel to the
water. Propel yourself forward with
alternating arm movements in a sort of
windmill motion that starts by pushing
underwater and recovers above water. Your legs should propel you with a flutter kick, which is
performed with pointed feet as your legs move up and down in alternation. Do not bend your
legs at the knee.
Time your breathing to match your swimming strokes by turning your head to the side
while your arm is in the recovery (above water) position. Do not turn your head too far and face
upward or you will actually sink into the water rather than remain above it.

How to perform Freestyle/Front crawl swim

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Now, try to execute the freestyle swim. Start rolling your head when the right hand is
about to pull. It is already too late when you roll your head up when your arm is already on your
thigh. It will make you drink water.

1. Lean on the wall.

2. Kick the wall, glide, flutter kick and perform arming.
3. Breathe when your right arm is on its second pull.
4. Your left arm should stretch to glide.

5. Once the right hands tap the left hand pull your left arm.
6. Stretch right arm when your left hand is pulling.
7. When your left hand taps your right, pull on your right arm and breathe.
8. Do this repeatedly to master the steps in swimming with arming.

Backstroke
The backstroke requires similar movements to the front crawl, but it is done, as the name
suggests, on your back. Doctors often recommend this stroke to individuals with back problems
as it provides a great back workout.
To perform the backstroke, while floating on your back, alternate your arms with a
windmill-like motion to propel yourself backwards. Like the front crawl, your arms should start
the circular motion by pushing underwater and recovering above water. Your legs should engage
in a flutter kick. Your face should be above the surface as you look straight up.
Keep your body as straight as possible, with a
slight decline in the lower body to keep your legs
underwater. Don’t allow your hips to get too low or
your body to bend too much or it will slow you down.
Keep your legs close together and use the motion
from your hips to get a more powerful kick.
Your face will remain out of the water, but
you will still want to be cognizant of your breathing
rhythm. Again, match your breaths to your strokes.

How to perform Backstroke

1. Do the backstroke float.
2. When your legs are already in the surface, start kicking.

3. After 10 kicks, perform the arming you practiced on dry land.

4. With one arm pulled down, rotate the shoulder, raise your pulled arm up then pull
down your other arm.
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5. When the pulled arm gets into the water again with its pinkie finger, pull again.

Breaststroke
The breaststroke is the slowest competitive swimming
stroke, and it is the most commonly learned stroke. It’s
often taught to beginner swimmers because it does not
require putting your head underwater. However, in
competitive swimming, swimmers do submerge their
head and breathe at designated points in the stroke.
This stroke is performed with your stomach facing down.
Your arms move simultaneously beneath the surface of
the water in a half circular movement in front of your
body. Your legs perform the whip kick at the same time.
The whip kick is executed by bringing your legs from
straight behind you close to your body by bending both at
your knees and at your hips. Your legs then move
outward and off to the side before extending and coming back together. This swimming
technique is often compared to a frog’s movement.

How To Perform Breaststroke Swim 

1. Lean on the wall and extend your hands out in front of you. 
2. Get some air and place your head in the water. 
3. Kick the wall then glide. 

4. Perform two kicks. 

5. As soon as your second kick is in its recovery phase, start arming. 

6. As soon as you’re pulling, lift your head and shoulders up and breathe.
7. In the power phase, start bending your knees and pull your heels
toward your butt.
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8. When your fingertips touch each and move to recovery phase, begin
your outward kick   then place your head back to the water. Push your
hand back to the starting position or recovery phase. 

9. Pull, breathe, kick, and glide. 

10. Continue until you reach the end of the pool. 

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Butterfly
The butterfly is an advanced swimming stroke that
provides an excellent workout. It can be more difficult and
tiring to learn, but it is also a lot of fun. It is the second
fastest competitive stroke, and the favorite stroke of
Olympic legend Michael Phelps.
To perform the butterfly stroke, start horizontal
with your stomach facing the bottom of 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 again to repeat. As you move your arms into
the water, you will push your head and shoulders above the
surface of the water.
Your legs will perform a dolphin kick, which
requires your legs to stay together and straight as you kick them similarly to how a dolphin’s
lower body and tail moves. Move your body in a fluid wave-like motion.
The best time to take a breath will be when your arms are just starting to come out of the
water, just before you begin the next forward thrust. Lift your head straight in front of you during
this move and do not turn your head to the side.
How to perform Butterfly Stroke
1. Lean on the wall and extend your hand out in front of you.
2. Get some air and put your head into the water.

3. Push against the wall then stream glide.

4. As you drive your shoulders downward, perform two dolphin kicks.
5. When your feet are raised to the surfaced of the water after the second kick, begin the
big kick and power phase pull by pulling your hands away from the center of your body.

6. At the beginning of the pull, raise your head and neck, and then breathe.

7. The head should be in forward motion in order to create a forward direction.

8. As you prepare to dive your arms back to the water, drive your feet towards the
bottom of the pool.

9. Do the little kick to the end of your pull’s recovery

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Sidestroke
This is an older swimming
style that is not typically used in
swim competitions, but is still an
important stroke to learn for safety
reasons. It is most commonly used
by lifeguards when they rescue
someone, as this stroke most easily
allows you to pull something along with you. It involves swimming on your side, as the name
implies, propelling yourself forward with a scissor kick and alternating arm movements. It’s one
of the easier strokes to learn, and can be a nice break from the more popular swim strokes if
you’re looking to add more variety into your routine.
One way to remember the sidestroke is by comparing it to apple picking. Your first arm
will stretch above your head and pick an apple, then your hands will meet in front of your chest.
The first arm hands the apple to the second arm (the side of the body that is on top and partly out
of the water). The second arm will reach out to toss the apple behind you as the first arm reaches
above your head for another apple.

Elementary Backstroke
This is a variation from the typical backstroke you see. It uses a reversed
breaststroke kick while your arms move in sync beneath the
water. It’s called “elementary” because of its simple technique
that’s easy to pick up, and is often one of the first swim strokes
taught to new swimmers for this reason.
This stroke is often taught to children using fun
nicknames for the parts of the movement. Bring your hands to
your armpits like a monkey, spread your arms like an airplane,
then push them down to your sides like a soldier.
Combat Side Stroke
This is a form of the sidestroke that all US Navy SEALs
have to learn. Efficient and energy-saving, the combat side stroke
is a kind of a combination of breaststroke, freestyle, and,
obviously, sidestroke. It reduces the swimmer’s profile in the
water, making them less visible while allowing them to swim
with maximum efficiency–two critical criteria for combat
operations that require swimming on the surface. You will focus
on balance, length, and rotation. The combat side stroke is a
relatively complicated stroke to learn.
Trudgen
This stroke evolved from the sidestroke and is named
after the English swimmer John Trudgen. You swim mostly on
your side, alternating lifting each arm out of the water and over
your head. It uses a scissor kick that only comes in every other
stroke. When your left arm is over your head, you spread your
legs apart to prepare to kick, and then as the arm comes down
you straighten your legs and snap them together for the scissor
kick. This stroke is particularly unique because your head
remains above the water for the entirety.
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▪ ACTIVITY/ EXERCISE/ ASSIGNMENT

 Online quiz- NEO LMS

 Online discussion and Q and A

 On-ground skill demonstration and performance comparison exercises

▪ SUPPLEMENTARY LEARNING MATERIALS

1. Swimming Without Stress: Treading Water and Bobbing Up And Down

https://www.youtube.com/watch?v=LaFw7W61Fk4

2. How to Push and Glide?

https://www.youtube.com/watch?v=YTHOpA_EVTM

3. Learn to Swim - Basics of Buoyancy

https://www.youtube.com/watch?v=GHbKOr1wurI

4. 8 DIFFERENT SWIMMING STROKES

https://www.youtube.com/watch?v=2MzjlqF1HsU

▪ REFERENCES

Giovanni B. Cagurin|Iris Mirafuentes Tabimina. Health 4 Optimizing Physical Education

MUTYA Publishing House.Inc Philippines
Monica Lepore/Luis Columna Lauren Friedlander Litzner Assessments and activities for
teaching swimming Human Kinetics
Dr. A. K. Srivastava Teach Yourself Swimming Wiseman’s Books Trading, Inc.
Leo Bustria Swimming & Water Survival Wiseman’s Books Trading, Inc.
Mark Young The swimming stroke book Published by Educate & Learn Publishing
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NAME OF THE GENERAL EDUCATION

PROGRAM
COURSE TITLE BASIC SWIMMING COURSE CODE PE 3
PREREQUISITE/ CO- None COURSE UNIT 2 UNITS
REQUISITE
COURSE OUTCOME Demonstrate understanding of legal and tournament requirements in
competing swimming.
MODULE 1 WATER COMPETENCY
LESSON LEARNING Students should have the ability to:
OUTCOME/S
LO 3.1: Identify core knowledge in Swimming competitions.

LO 3.2: Discuss Rules & regulation in swimming as well as the officials

in-charge and their responsibilities.

LO 3.3: Create pre-swim warm-up and stretching exercises

aligned with swimming.

TOPICS COMPETITIVE SWIMMING

I. Competitive Swimming History
II. Rules and Regulations in swimming
III. Officials
IV. Swimming Drills & Events
a. Pre-swim Warm up exercises

WEEK / INCLUSIVE 10 to 12
DATE October 17 to November 5, 2022
MODALITY Synchronous (Online) and Asynchronous (MS Teams)
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▪ LESSON PROPER
MODULE 3
COMPETITIVE SWIMMING
OVERVIEW
In this area, students will be presented to the Legal terms and responsibilities in
swimming competitions including the different drills and events in the sports swimming.
Officials and their responsibilities are also included in this module.

Objectives:
At the end of this lesson, the students should be able to:

1. Identify core knowledge in Swimming competitions.

2. Discuss Rules & regulation in swimming as well as the officials in-charge and their
responsibilities.
3. Create pre-swim warm-up and stretching exercises aligned with swimming

The Sports of Swimming

In Rome, swimming was part of the
education of boys of elementary school
age. They also built the first swimming
pools, ad in the first century BC, they
built the first heated swimming pool.







In Japan, swimming dates back to the first century BC. There were many swimming
events that took place in Japan before it was
opened to the Western world.
 In the Pacific areas, swimming was taught to children by the time they could walk.
 There were few races in ancient Greece, which was famous for having their best boxers
swim as part of training.
 Many parts in Europe explain their lack of swimming areas for fear that such activity may
lead to health hazards. The first swimming organization took place in 1837, mostly in
London, which by then had six indoor pools with diving boards. In 1869, London founded
the Amateur Swimming Association, which inspired may more swimming association in
Europe from 1882-1889.
 Australia held in swim meet in 1864, that highlighted that first swimming championship in
the 440-yard race. From then on, swimming races are held annually.
 In the United States, swimming became a recognized sport in 1888 with the Amateur
Athletic Union (AAU) as organizer. In 1909, the Federation Internationale de Natation
Amateur (FINA) was founded.
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The Competitive Swimming

Swimming became organized as an amateur sport in the late 19th century in several
countries. Its popularity increased with the development and improvement of the swimming
pool. Swimming became part of the first modern Olympic Games (1896). Olympic events for
women were included in 1912. Today Olympic swimming events comprise the 100-, 400-, 800-,
and 1500-meter freestyle races, 400- and 800- meter freestyle relays races, the 400-meter medley
(mixed stroke) relay. 100- and 200- meter backstroke, breaststroke, and butterfly races, 200- and
400-meter individual medley races, springboard and high-diving events (springboard, and
platform diving), and water polo. Among the more successful American Olympic swimmer are
John Weismuller, Buster Crabbe, Esther Williams,
Don Schollander, Mark Spitz, Matt Blondi, and Janet
Evans. Among non- Olympic distance events,
swimming the English Channel has been most
publicized. The first confirmed channel crossing was
made )1875) by Matthew Webb of England; Gertrude
Ederle of the United States was the first woman to
perform (1926) this feat. Swimming has never
achieved sustained success as professional sport.

Management of Competitions
1. The Management Committee appointed by the governing body shall have jurisdiction
over all matters not assigned by the rules to the referee, judges or other officials and shall
have power to postpone events and give directions consistent with rules adopted for
conducting any event. SW
2. At the Olympic Games and World Championships the FINA Bureau shall appoint the
following minimum number of officials for the control of the competitions:
• referee (2)
• control-room supervisor (1)
• judges of stroke (4)
• starters (2)
• chief inspectors of turns (2, 1 at each end of the pool)
• inspectors of turns (1 at each end of each lane)
• chief recorder (1)
• clerks of course (2)
• announcer (1)
i. For all other international competitions, the governing body shall appoint
the same or fewer number of officials, subject to the approval of the
respective regional or international authority where appropriate.
ii. Where Automatic Officiating Equipment is not available, such equipment
must be replaced by a chief timekeeper, one (1) timekeeper per lane and
one (1) additional timekeeper.
iii. A Chief Finish Judge and finish judges may be used when Automatic
Equipment and/or digital watches are not used.
3. The swimming pool and the technical equipment for Olympic Games and World
Championships shall be inspected and approved in due course prior to the Swimming
competitions by the FINA Delegate together with a member of the Technical Swimming
Committee.
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4. Where underwater video equipment is used by television, the equipment must be

operated by remote control and shall not obstruct the vision or path of swimmers and
must not change the configuration of the pool or obscure the required FINA markings.

Officials

SW 2.1 Referee

SW 2.1.1 The referee shall have full control and authority over all
officials, approve their assignments, and instruct them regarding all special
features or regulations related to the competitions. He shall enforce all rules and
decisions of FINA and shall decide all questions relating to the actual conduct of
the meet, and event or the competition, the final settlement of which is not
otherwise covered by the rules.

SW 2.1.2 The referee may intervene in the competition at any stage to

ensure that the FINA regulations are observed, and shall adjudicate all protests
related to the competition in progress.

SW 2.1.3 When using finish judges without three (3) digital watches, the
referee shall determine placing where necessary. Automatic Officiating
Equipment, if available and operating shall be consulted as stated in SW 13.

SW 2.1.4 The referee shall ensure that all necessary officials are in their
respective posts for the conduct of the competition. He may appoint substitutes
for any who are absent, incapable of acting or found to be inefficient. He may
appoint additional officials if considered necessary.

SW 2.1.5 At the commencement of each event, the referee shall signal to

the swimmers by a short series of whistles inviting them to remove all clothing
except for swimwear, followed by a long whistle indicating that they should take
their positions on the starting platform (or for backstroke swimming and medley
relays to immediately enter the water). A second long whistle shall bring the
backstroke and medley relay swimmer immediately to the starting position. When
the swimmers and officials are prepared for the start, the referee shall gesture to
the starter with a stretched-out arm, indicating that the swimmers are under the
starter's control. The stretched-out arm shall stay in that position until the start is
given.

SW 2.1.6 A disqualification for starting before the starting signal must be

observed and confirmed by both the starter and the referee.

SW 2.1.7 The referee shall disqualify any swimmer for any other violation
of the rules that he personally observes. The referee may also disqualify any
swimmer for any violation reported to him by other authorized officials. All
disqualifications are subject to the decision of the referee.

SW 2.2 Control-room Supervisor

SW 2.2.1 The Supervisor shall supervise the automatic timing operation

including the review of video timing.
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SW 2.2.2 The supervisor is responsible for checking the results from

computer printouts.

SW 2.2.3 The supervisor is responsible for checking the relay exchange

printout and reporting any early takeoffs to the referee.

SW 2.2.4 The supervisor may review the video timing to confirm early
take-off.

SW 2.2.5 The supervisor shall control withdrawals after the heats or finals,
enter results on official forms, list all new records established, and maintain
scores where appropriate.

SW 2.3 Starter

SW 2.3.1 The starter shall have full control of the swimmers from the time
the referee turns the swimmers over to him (SW 2.1.5) until the race has
commenced. The start shall be given in accordance with SW 4.

SW 2.3.2 The starter shall report a swimmer to the referee for delaying the
start, for willfully disobeying an order or for any other misconduct taking place at
the start, but only the referee may disqualify a swimmer for such delay, willful
disobedience or misconduct.

SW 2.3.3 The starter shall have power to decide whether the start is fair,
subject only to the decision of the Referee.

SW 2.3.4 When starting an event, the starter shall stand on the side of the
pool within approximately five meters of the starting edge of the pool where the
timekeepers can see and or hear the starting signal and the swimmers can hear the
signal.

SW 2.4 Clerk of Course

SW 2.4.1 The clerk of course shall assemble swimmers prior to each

event.

SW 2.4.2 The clerk of course shall report to the referee any violation
noted in regard to advertising (GR 6) and if a swimmer is not present when called.

SW 2.5 Chief Inspector of Turns

SW 2.5.1 The chief inspector of turns shall ensure that inspectors of turns
fulfil their duties during the competition.

SW 2.6 Inspectors of Turns

SW 2.6.1 One Inspector of Turns shall be assigned to each lane at each

end of the pool, to ensure swimmers comply with the relevant rules after the start,
for each turn, and at the finish.

SW 2.6.2 Jurisdiction for the Inspector of Turns at the start end

commences from the start signal until the completion of the first arm stroke,
except in Breaststroke where it shall be the second arm stroke.
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SW 2.6.3 For each turn, jurisdiction for the Inspector of Turns commences
from the beginning of the last arm stroke before touching and ending with the
completion of the first arm stroke after the turn, except in Breaststroke where it
shall be the second arm stroke.

SW 2.6.4 Jurisdiction for the Inspector of Turns at the finish commences

from the beginning of the last arm stroke before touching.

SW 2.6.5 When a Backstroke ledge is being used, each inspector at the

starting end shall install and remove the ledge.

SW 2.6.6 In individual events of 800 and 1500 metres, each inspector of

turns at the start and turning end of the pool shall record the number of laps
completed by the swimmer in his/her lane. The swimmers shall be informed of the
remaining number of laps to be completed by displaying “lap cards” showing odd
numbers at the turning end of the pool. Electronic equipment may be used,
including under water display.

SW 2.6.7 Each inspector at the starting end shall give a warning signal
when the swimmer in his lane has two lengths plus five (5) metres to swim to
finish in individual events of 800 and 1500 metres. The signal may be repeated
after the turn until the swimmer has reached the five (5) metres mark on the lane
rope. The warning signal may be by whistle or bell.

SW 2.6.8 Each inspector at the starting end shall determine, in relay

events, whether the starting swimmer is in contact with the starting platform when
the preceding swimmer touches the starting wall. When Automatic Equipment
which judges relay take-offs is available, it shall be used in accordance with SW
13.1.

SW 2.6.9 Inspectors of Turns shall report to the Referee any violation on

signed cards detailing the event, lane number, and the infraction.

SW 2.7 Judges of Stroke

SW 2.7.1 Judges of stroke shall be located on each side of the pool.

SW 2.7.2 Each judge of stroke shall ensure that the rules related to the
style of swimming designated for the event are being observed, and shall observe
the turns and the finishes to assist the inspectors of turns.

SW 2.7.3 Judges of Stroke shall report to the Referee any violation on

signed cards detailing the event, lane number, and the infraction.

SW 2.8 Chief Timekeeper

SW 2.8.1 The chief timekeeper shall assign the seating positions for all
timekeepers and the lanes for which they are responsible. It is advisable that there
shall be three (3) timekeepers for each lane. If Automatic Officiating Equipment
is not used there shall be two (2) additional timekeepers designated, either of
whom shall be directed to replace a timekeeper whose watch did not start or
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stopped during an event, or who for any other reason is not able to record the
time. When using digital watches, final time and place is determined by time.

SW 2.8.2 When only one (1) timekeeper per lane is available, an extra
timekeeper must be assigned in case of a malfunction of a stopwatch. In addition,
the Chief Timekeeper must always record the time of the winner of each heat.

SW 2.8.3 The chief timekeeper shall collect from the timekeepers in each
lane a card showing the times recorded and, if necessary, inspect their watches.

SW 2.8.4 The chief timekeeper shall record or examine the official time
on the card for each lane.

SW 2.9 Timekeepers

SW 2.9.1 Each timekeeper shall take the time of the swimmers in the lane
assigned to him in accordance with SW 11.3. The watches shall be certified
correct to the satisfaction of the meet Management Committee.

SW 2.9.2 Each timekeeper shall start his watch at the starting signal, and
shall stop it when the swimmer in his lane has completed the race. Timekeepers
may be instructed by the chief timekeeper to record times at intermediate
distances in races longer than 100 metres.

SW 2.9.3 Promptly after the race, the timekeepers in each lane shall record
the times of their watches on the card, give them to the chief timekeeper, and if
requested present their watches for inspection. Their watches must be cleared at
the short whistle of the Referee announcing the following race.

SW 2.9.4 Unless video timing is used, it may be necessary to use the full
complement of timekeepers even when Automatic Officiating Equipment is used.

SW 2.10 Chief Finish Judge – if required

SW 2.10.1 The chief finish judge shall assign each finish judge his
position and the placing to be determined.

SW 2.10.2 After the race, the chief finish judge shall collect signed result
sheets from each finish judge and establish the result and placing which will be
sent directly to the referee.

SW 2.10.3 Where Automatic Officiating Equipment is used to judge the finish of a

race, the chief finish judge must report the order of finish recorded by the Equipment
after each race.

SW 2.11 Finish Judges – if required

SW 2.11.1 Finish judges shall be positioned in elevated stands in line with the finish
where they have at all times a clear view of the course and the finish line, unless they
operate an Automatic Officiating device in their respective assigned lanes by depressing
the "push-button" at the completion of the race.
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SW 2.11.2 After each event the finish judges shall decide and report the placing of
the swimmers according to the assignments given to them. Finish judges other than
pushbutton operators shall not act as timekeepers in the same event.

SW 2.12 Desk Control (other than for Olympic Games and World Championships)

SW 2.12.1 The chief recorder is responsible for checking results from computer
printouts or from results of times and placing in each event received from the referee. The
chief recorder shall witness the referee's signing the results.

SW 2.12.2 The recorders shall control withdrawals after the heats or finals, enter
results on official forms, list all new records established, and maintain scores where
appropriate. SW 2.13 Officials’ Decision Making

SW 2.13.1 Officials shall make their decision autonomously and independently of

each other unless otherwise provided in the Swimming Rules.

Swimming Events

For the 2020 Games in Tokyo, there was a total of 35 swimming events in the pool, 17
events for both men and women, and a 4 ×
100-meter medley relay mixed.
The 2020 Tokyo Games will include for the first time the women's 1,500 and the men's
800, finally equalizing the available events for men and women.
The other swimming event at the Olympics is the swimming marathon 10km open-water
swimming race for men and women.
Freestyle: 50m, 100m, 200m, 400m, 800m and 1500m
Backstroke: 100m and 200m
Breaststroke: 100m and 200m
Butterfly: 100m and 200m
Medley: 200m and 400m
Freestyle relay: 4 x 100m, 4 x 200m
Medley relay: 4 x 100m (men, women, mixed)
Open water:  10km

Pre-Swimming Warm-up movements

As with running, it's important to adequately warm
your body up before you hop in the water. Just stretching
your arms isn't going to cut it.
Before you start a swimming session or workout,
you need to know your body is ready for the challenges
ahead. By properly preparing your body for exercise you are
increasing your flexibility – which increases your efficiency
in the water if you are swimming – and helps reduce any
subsequent muscle soreness from working out.

Tips for stretching and warming up

An exercise like swimming is an all-body workout, so try to
stretch all of the major muscle groups before you swim. Here are
some general tips about stretching and warming up:
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1. Stretch each body part in order. Hold stretches for 10 – 15

seconds. Run through this routine three times.
2. Stretching cold muscles may relieve tension but will have very
little effect on flexibility. Gently swim or briskly walk for five
minutes before stretching.
3. If you’re stretching in the water, your body will cool down rapidly so maintain your
temperature by walking, jogging on the spot or swinging your arms or legs for 20 seconds
between each stretch.
4. Stretch after training. Try doing this in a warm shower, holding each stretch for 30 – 40
seconds to help clear waste products from the muscles,
improve post-exercise flexibility and stimulate the muscle
receptors that promote relaxation.
5. After your stretching routine continue to warm-up.
6. If water or air temperature is cold, it’s going to take longer to
warm-up, so take that into account.
7. Swimming may be fantastic exercise for your joints in a
weightless environment but bursting into ten lengths of
butterfly isn’t going to do your shoulders any favors.
Concentrate on relaxing your joints and gliding through the
water as you warm-up.
8. Pulse rate. By warming-up you are avoiding any oxygen
deficit or pre-training tiredness but don’t take it too easy!
You need to be gradually raising your pulse to ensure the
warm-up effects are maintained.
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COLLEGE OF EDUCATION

▪ ACTIVITY/ EXERCISE/ ASSIGNMENT

 Online quiz- NEO LMS

 Online discussion and Q and A

 Video recorded creation of Warm up exercise align in Swimming

▪ SUPPLEMENTARY LEARNING MATERIALS

1. Developing Water Competency & Why Water Safety is Important – The American Red
Cross
https://www.youtube.com/watch?v=5Z9Y5O-tI_4

2. 7 Swimming Rules That Will Save Your Life

https://www.youtube.com/watch?v=2DBOHTY4zus

3. Learn About Pool Safety

https://www.scribd.com/book/440345900/Learn-About-Pool-Safety

4. Open Water Swimming: A Complete Guide for Swimmers and Triathletes

https://www.scribd.com/book/353207067/Open-Water-Swimming-A-Complete-Guide-for-
Swimmers-and-Triathletes

▪ REFERENCES

Giovanni B. Cagurin|Iris Mirafuentes Tabimina. Health 4 Optimizing Physical Education

MUTYA Publishing House.Inc Philippines
Monica Lepore/Luis Columna Lauren Friedlander Litzner Assessments and activities for
teaching swimming Human Kinetics
Dr. A. K. Srivastava Teach Yourself Swimming Wiseman’s Books Trading, Inc.
Leo Bustria Swimming & Water Survival Wiseman’s Books Trading, Inc.
Mark Young The swimming stroke book Published by Educate & Learn Publishing
Water Safety USA Retrieved on august 11, 2022, from
https://www.watersafetyusa.org/water-competency.
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COLLEGE OF EDUCATION

NAME OF THE GENERAL EDUCATION

PROGRAM
COURSE TITLE BASIC SWIMMING COURSE CODE PE 3
PREREQUISITE/ CO- None COURSE UNIT 2 UNITS
REQUISITE
COURSE OUTCOME Evaluate movement and techniques according to their suitability in
different situation for competition.
MODULE 1 SWIMMING COMPETITION
LESSON LEARNING Students should have the ability to:
OUTCOME/S
LO 4.1: Identify basic swimming strokes and its instructional
patterns;

LO 4.2: Demonstrate proper execution of the 4 major swimming

strokes.

LO 4.3: Evaluate individuals swimming performances.

TOPICS SWIMMING COMPETITION

I. 4 Major swimming Strokes
II. Individual Medley
III. Relays
WEEK / INCLUSIVE 14 to 16
DATE November 13 to December 3, 2022
MODALITY Synchronous (Online & On ground) and Asynchronous (MS Teams)
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COLLEGE OF EDUCATION

▪ LESSON PROPER

MODULE 4
SWIMMING COMPETITION
OVERVIEW
In this area, students will be participating in a competitive swimming event
demonstrating their skills acquired in the previous modules. Rules and competition guideline on
each event are also included in this module.

Objectives:
At the end of this lesson, the students should be able to:

1. Identify basic swimming strokes and its instructional guidelines

2. Demonstrate proper execution of the 4 major swimming strokes
3. Evaluate individuals swimming performances.

THE START
SW 4.1 The start in Freestyle, Breaststroke, Butterfly and Individual Medley races shall
be with a dive. On the long whistle (SW 2.1.5) from the referee the swimmers shall step onto the
starting platform and remain there. On the starter's command "take your marks", they shall
immediately take up a starting position with at least one foot at the front of the starting platforms.
The position of the hands is not relevant. When all swimmers are stationary, the starter shall give
the starting signal.

SW 4.2 The start in Backstroke and Medley Relay races shall be from the water. At the
referee's first long whistle (SW 2.1.5), the swimmers shall immediately enter the water. At the
Referee's second long whistle the swimmers shall return without undue delay to the starting
position (SW 6.1). When all swimmers have assumed their starting positions, the starter shall
give the command "take your marks". When all swimmers are stationary, the starter shall give
the starting signal.

SW 4.3 In Olympic Games, World Championships and other FINA events the command
"Take your marks" shall be in English and the start shall be by multiple loudspeakers, mounted
one at each starting platform.

SW 4.4 Any swimmer starting before the starting signal has been given, shall be
disqualified. If the starting signal sounds before the disqualification is declared, the race shall
continue and the swimmer or swimmers shall be disqualified upon completion of the race. If the
disqualification is declared before the starting signal, the signal shall not be given, but the
remaining swimmers shall be called back and start again. The Referee repeats the starting
procedure beginning with the long whistle (the second one for Backstroke) as per SW 2.1.5.

SW 5 FREESTYLE
SW 5.1 Freestyle means that in an event so designated the swimmer may swim
any style, except that in individual medley or medley relay events, freestyle means any
style other than backstroke, breaststroke or butterfly.
SW 5.2 Some part of the swimmer must touch the wall upon completion of each
length and at the finish.
SW 5.3 Some part of the swimmer must break the surface of the water throughout
the race, except it shall be permissible for the swimmer to be completely submerged
during the turn and for a distance of not more than 15 meters after the start and each turn.
By that point, the head must have broken the surface.
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COLLEGE OF EDUCATION

SW 6 BACKSTROKE
SW 6.1 Prior to the starting signal, the swimmers shall line up in the water facing
the starting end, with both hands holding the starting grips. Standing in or on the gutter or
bending the toes over the lip of the gutter is prohibited. When using a backstroke ledge at
the start, the toes of both feet must be in contact with the end wall or face of the
touchpad. Bending the toes over the top of the touchpad is prohibited.
SW 6.2 At the signal for starting and after turning the swimmer shall push off and
swim upon his back throughout the race except when executing a turn as set forth in SW
6.4. The normal position on the back can include a roll movement of the body up to, but
not including 90 degrees from horizontal. The position of the head is not relevant.
SW 6.3 Some part of the swimmer must break the surface of the water throughout
the race. It is permissible for the swimmer to be completely sub-merged during the turn,
and for a distance of not more than 15 meters after the start and each turn. By that point
the head must have broken the surface.
SW 6.4 When executing the turn there must be a touch of the wall with some part
of the swimmer’s body in his/her respective lane. During the turn the shoulders may be
turned over the vertical to the breast after which an immediate continuous single arm pull
or immediate continuous simultaneous double arm pull may be used to initiate the turn.
The swimmer must have returned to the position on the back upon leaving the wall.
SW 6.5 Upon the finish of the race the swimmer must touch the wall while on the
back in his/her respective lane.

SW 7 BREASTSTROKE
SW 7.1 After the start and after each turn, the swimmer may take one arm stroke
completely back to the legs during which the swimmer may be submerged. At any time
prior to the first Breaststroke kick after the start and after each turn a single butterfly kick
is permitted. The head must break the surface of the water before the hands turn inward at
the widest part of the second stroke.
SW 7.2 From the beginning of the first arm stroke after the start and after each
turn, the body shall be on the breast. It is not permitted to roll onto the back at any time
except at the turn after the touch of the wall where it is permissible to turn in any manner
as long as the body is on the breast when leaving the wall. From the start and throughout
the race the stroke cycle must be one arm stroke and one leg kick in that order. All
movements of the arms shall be simultaneous and on the same horizontal plane without
alternating movement.
SW 7.3 The hands shall be pushed forward together from the breast on, under, or
over the water. The elbows shall be under water except for the final stroke before the
turn, during the turn and for the final stroke at the finish. The hands shall be brought back
on or under the surface of the water. The hands shall not be brought back beyond the hip
line, except during the first stroke after the start and each turn.
SW 7.4 During each complete cycle, some part of the swimmer’s head must break
the surface of the water. All movements of the legs shall be simultaneous and on the
same horizontal plane without alternating movement.
SW 7.5 The feet must be turned outwards during the propulsive part of the kick.
Alternating movements or downward butterfly kicks are not permitted except as in SW
7.1. Breaking the surface of the water with the feet is allowed unless followed by a
downward butterfly kick.
SW 7.6 At each turn and at the finish of the race, the touch shall be made with
both hands separated and simultaneously at, above, or below the water level. At the last
stroke before the turn and at the finish an arm stroke not followed by a leg kick is
permitted. The head may be submerged after the last arm pull prior to the touch, provided
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COLLEGE OF EDUCATION

it breaks the surface of the water at some point during the last complete or incomplete
cycle preceding the touch.

SW 8 BUTTERFLY
SW 8.1 From the beginning of the first arm stroke after the start and each turn, the
body shall be kept on the breast. It is not permitted to roll onto the back at any time,
except at the turn after the touch of the wall where it is permissible to turn in any manner
as long as the body is on the breast when leaving the wall.
SW 8.2 Both arms shall be brought forward simultaneously over the water and
brought backward simultaneously under the water through-out the race, subject to SW
8.5.
SW 8.3 All up and down movements of the legs must be simultaneous. The legs
or the feet need not be on the same level, but they shall not alternate in relation to each
other. A breaststroke kicking movement is not permitted.
SW 8.4 At each turn and at the finish of the race, the touch shall be made with
both hands separated and simultaneously, at, above or below the water surface.
SW 8.5 At the start and at turns, a swimmer is permitted one or more leg kicks
and one arm pull under the water, which must bring him to the surface. It shall be
permissible for a swimmer to be completely submerged for a distance of not more than
15 metres after the start and after each turn. By that point, the head must have broken the
surface. The swimmer must remain on the surface until the next turn or finish.

SW 9 MEDLEY SWIMMING
SW 9.1 In individual medley events, the swimmer covers the four swimming
strokes in the following order: Butterfly, Backstroke, Breaststroke and Freestyle. Each of
the strokes must cover one quarter (1/4) of the distance.
SW 9.2 In Freestyle the swimmer must be on the breast except when executing a
turn. The swimmer must return to the breast before any kick or stroke.
SW 9.3 In Medley relay events, swimmers will cover the four swimming strokes
in the following order: Backstroke, Breaststroke, Butterfly and Freestyle. Each of the
strokes must cover one quarter (1/4) of the distance.
SW 9.4 Each section must be finished in accordance with the rule which applies
to the stroke concerned.
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COLLEGE OF EDUCATION

▪ ACTIVITY/ EXERCISE/ ASSIGNMENT

 Online quiz- NEO LMS

 Online discussion and Q and A

 On-ground skill demonstration and performance evaluation activities

▪ SUPPLEMENTARY LEARNING MATERIALS

1. Competitive swimming
https://www.youtube.com/watch?v=OrBOwcfO4v4

2. Basic Rules and Regulations of Swimming

https://www.youtube.com/watch?v=FEWHheaQifs

▪ REFERENCES

Giovanni B. Cagurin|Iris Mirafuentes Tabimina. Health 4 Optimizing Physical Education

MUTYA Publishing House.Inc Philippines
Monica Lepore/Luis Columna Lauren Friedlander Litzner Assessments and activities for
teaching swimming Human Kinetics
Dr. A. K. Srivastava Teach Yourself Swimming Wiseman’s Books Trading, Inc.
Leo Bustria Swimming & Water Survival Wiseman’s Books Trading, Inc.
Mark Young The swimming stroke book Published by Educate & Learn Publishing
Water Safety USA Retrieved on august 11, 2022, from
https://www.watersafetyusa.org/water-competency.