The document provides information on skills and techniques for swimming. It discusses the basic skills needed for swimming like breathing, gliding, and coordination. It then covers the techniques for different strokes including breaststroke, backstroke, butterfly, freestyle, and sidestroke. For each stroke, it describes the proper arm and leg motions to move efficiently through the water.

1. SKILLS AND
TECHNIQUES FOR
SWIMMING

2. Swimming is an individual or team sport that
involves using arms and legs to move the body
through water. Typically, the sport takes place
in pools or in open-water (e.g., in a sea or lake).
Competitive swimming is one of the most
popular Olympic sports, with events in
butterfly, backstroke, breaststroke, freestyle,
and individual medley. In addition to these
individual events, swimmers also take part in
relays.

3. SKILLS FOR SWIMMING
Swimming takes a little coordination. You need to
move your legs and arms in tandem, as well as time
your breathing and swimming strokes for maximum
efficiency. Swimming skills also include diving into
the water to get a good, smooth start on your stroke.
Once you feel confident moving around in the water,
you can start learning basic swimming strokes such
as breast stroke.

4. Breathing
An often overlooked basic skill in swimming is
the ability to time your breaths. If you're not
comfortable breathing while swimming, you'll
struggle to make streamlined, coordinated
movements. The basic idea involves breathing
out through both nose and mouth when your
head is underwater, then lift your head to the
side, taking a full breath before plunging your
face back down under the surface. In his book
"Swimming: Steps to Success," David G.
Thomas suggests practicing this motion when
holding onto the side of the pool with your arms
outstretched.

5. Gliding
Gliding through the water is a basic skill to master before you even consider
kicking and paddling, according to swimming instructor Ian Cross, speaking
to "The Guardian." Gliding helps you to get used to the sensation of moving
through the water headfirst. Try gently pushing off the side wall of the pool
with your arms stretched out in front of your head. Keep your head face-
down in the water and glide until you slow down.

6. Coordination
Beginner swimmers often find
themselves messily chopping through
the water with their limbs. That's fine. It
takes a while to get a feel for moving
your limbs in time. You must also get
used to moving muscles in your lower
back, abdomen and hips to power you
forward. Similarly, try to let your legs
come up behind your body, and keep a
slim, streamlined position. Over time,
this reduces drag from the water and
makes you a more efficient swimmer.

7. Breast stroke
Once you feel confident with basic swimming techniques,
mastering a specific stroke is your next challenge.
Breaststroke, while requiring slightly more coordination
than front crawl, offers a stable, gentle stroke that's ideal for
beginners. To do the breaststroke, you need to stay straight
at the water's surface, holding your head up. Pull your arms
in together with the hands almost touching.As your hands
reach your chest, bend your knees and lift your feet up in a
frog-like shape with the soles of your feet pointed out to
each side. Push back with your legs and reach forward with
your hands simultaneously. This double-propulsion should
help you surge through the water.

8. Diving
Diving into the pool is a basic swimming skill -- even if it starts out of the
water. Always practice diving in a deep pool with a lifeguard on duty. When
you begin, diving may only involve putting your hands together above your
head and gently curling your body forward toward the water until you fall in,
headfirst. As you progress, try jumping slightly and straightening your legs
behind you as you dive to enter the water smoothly.

9. BASIC SWIMMING TECHNIQUES

10. Backstroke Technique:
The backstroke combines arm and leg movements that push a swimmer through
the water. Here's how it works:
Move arms alternately in a windmill pattern.
first when starting the
Cup hands. The thumb should come out of the water
arm movement.
Form an -S' with the arm that is underwater.
Kick in a fluttering motion.
Bend knees.
Emphasize the upward kicking motion.
Keep head face up.

11. Breaststroke Technique:
It's all about timing with this basic swimming technique. The
body moves up and down while the swimmer coasts through
the water. Try these tips to improve your breaststroke
swimming technique.
Keep arms overhead when beginning the stroke.
Bring arms toward the chest and pull on the water.
Cup hands.
Return arms to starting position.
Use a frog kick. Start with knees pulled up to the chest, then
push backward, and snap legs together. This pushes the water
and sends the swimmer forward.
Take a breath each time you make an arm stroke.

12. Butterfly Technique:
The butterfly is one of the most difficult swimming strokes. Swimming the
butterfly stroke relies on precision timing. Plus, arm strength is a definite
benefit for successfully swimming this stroke. Time it like this:
Move the arms together while pulling through the water.
Cup hands with palms facing out.
Swing arms forward in a sweeping motion when the arms are above the
water.
Bend knees slightly and keep them together, then straighten the knees and
push downward.
Whip feet down.
Complete two kicks per arm movement.
Take a breath with each arm stroke.

13. The Crawl or Freestyle Technique:
Freestyle swimming is one of the easiest strokes to master. Use these
methods to fine-tune the stroke.
Alternate arms and move in a windmill motion.
Extend arm to full length and pull through the water
Form an -S' pattern with the arms when under water.
Cup hands but relax the wrist.
Use a flutter kick.
Take a breath by turning the head to the side when the shoulder is raised
out of water to make the stroke.
Turn head back into the water and exhale through the nose and mouth.
Turn the head to the opposite side for the next breath and continue
alternating sides.

14. (The Freestyle Stroke)

15. Sidestroke
The sidestroke is an old swim stroke swum
on the side that uses a scissor kick and
asymmetrical under water arm movements.
Side stroke is not used in swimming
competitions and is therefore swum less
often now a day. Nevertheless it is easy to
learn and can be an interesting alternative
to the popular swim strokes. It is also used
by lifeguards to rescue victims.