Swimming Strokes Basic 6 Basic Technology Lesson Note

LEARNING OBJECTIVES By the end of the lesson, pupils should be able to:

1. Discuss meaning of swimming
2. Demonstrate swimming strokes
3. Explain most difficult and easiest swimming stroke

DEFINITION OF SWIMMING

Swimming is the act of moving through water by using the arms, legs, and body in a coordinated manner. It is both a recreational activity and a competitive sport.

Key Points:

• Swimming is a life skill that can save lives
• It is excellent exercise for the whole body
• Can be done in pools, rivers, lakes, or oceans
• Requires proper technique and safety

IMPORTANCE OF SWIMMING

1. Safety and Survival:

• Can save your life if you fall into water
• Helps rescue others in danger
• Prevents drowning accidents
• Essential skill for water-related emergencies

2. Health and Fitness:

• Excellent cardiovascular exercise
• Builds muscle strength
• Improves flexibility
• Low-impact exercise (easy on joints)
• Burns calories and aids weight management
• Improves lung capacity
• Increases endurance and stamina

3. Therapeutic Benefits:

• Helps people with disabilities exercise
• Reduces stress and anxiety
• Improves mental health
• Helps with injury rehabilitation
• Relaxing and calming

4. Recreation and Fun:

• Enjoyable activity for all ages
• Social activity with family and friends
• Cooling activity in hot weather
• Beach and pool enjoyment

5. Competitive and Career:

• Olympic and professional sport
• Career opportunities (lifeguard, instructor, coach)
• Builds discipline and determination
• Develops competitive spirit

BASIC SWIMMING SAFETY RULES

Before Swimming:

1. Never swim alone – always have supervision
2. Learn to swim from qualified instructor
3. Check water depth before entering
4. Know your swimming ability limits
5. Warm up before swimming
6. Do not swim immediately after eating (wait 30-60 minutes)
7. Check weather conditions
8. Ensure water is clean and safe

While Swimming: 9. Stay in designated swimming areas 10. Follow lifeguard instructions 11. Don’t run around pool (slippery) 12. No pushing others into water 13. Rest when tired 14. Signal if in trouble 15. Don’t swim in rough waters 16. Avoid swimming during storms

Swimming Equipment:

• Swimsuit/Swimming trunks
• Swimming cap (protects hair, reduces drag)
• Goggles (protects eyes, improves vision underwater)
• Floatation devices for beginners
• Life jacket for non-swimmers
• Nose clip (optional)
• Ear plugs (optional)

SWIMMING STROKES

A swimming stroke is a specific technique used to move through water. Different strokes use different arm and leg movements.

1. FREESTYLE (FRONT CRAWL)

Description: The most common and fastest swimming stroke. Swimmer lies face down in water with alternating arm movements and flutter kicks.

Technique:

Body Position:

• Lie flat on stomach
• Body horizontal in water
• Face down in water
• Head in line with body
• Hips near surface

Arm Movement:

• Arms move alternately (one after the other)
• Pull arm underwater from front to hip
• Recover arm over water back to front
• Continuous circular motion
• Hand enters water thumb first
• Pull with high elbow

Leg Movement (Flutter Kick):

• Legs move up and down alternately
• Kick from hip, not knee
• Pointed toes
• Straight legs with slight bend
• Quick, small kicks
• Legs stay underwater

Breathing:

• Turn head to side to breathe
• Breathe every 2-3 strokes
• Quick breath, don’t lift head up
• Exhale underwater through nose/mouth
• Alternate sides for balanced swimming

Uses:

• Racing (fastest stroke)
• Long distance swimming
• Most energy efficient for speed
• Most popular stroke

Advantages:

• Fastest stroke
• Easy to learn basics
• Efficient
• Good for endurance

Disadvantages:

• Breathing technique takes practice
• Can strain shoulders if done incorrectly
• Requires good coordination

2. BACKSTROKE (BACK CRAWL)

Description: Swimming on your back with alternating arm movements and flutter kicks. Only stroke done on back.

Technique:

Body Position:

• Lie on back
• Face up toward sky
• Body horizontal
• Hips near surface
• Head back in water (ears submerged)
• Look up, not forward

Arm Movement:

• Arms move alternately
• Arm reaches back over head
• Enter water pinky finger first
• Pull arm underwater to hip
• Recover arm straight over shoulder
• Continuous motion

Leg Movement (Flutter Kick):

• Similar to freestyle
• Legs kick up and down alternately
• Kick from hips
• Pointed toes
• Knees slightly bent
• Break water surface slightly

Breathing:

• Face is always out of water
• Breathe freely
• No special breathing technique needed
• Easiest stroke for breathing

Uses:

• Recreational swimming
• Competitive racing
• Rescue swimming (can see victim)
• Resting stroke during long swims

Advantages:

• Easy breathing (face always up)
• Good for beginners
• Relaxing
• Less strain on neck

Disadvantages:

• Cannot see where you’re going
• May bump into things
• Water can splash in face
• Less powerful than freestyle

3. BREASTSTROKE

Description: Swimming on stomach with simultaneous arm and leg movements. Arms and legs move together in symmetrical motion.

Technique:

Body Position:

• Lie on stomach
• Body remains relatively flat
• Slight undulating (wave) motion
• Head lifts to breathe

Arm Movement:

• Arms move together (simultaneously)
• Start with arms extended forward
• Pull arms apart in circular motion
• Sweep arms back to chest
• Push hands forward together
• Glide briefly

Leg Movement (Frog Kick/Whip Kick):

• Bend knees and bring heels toward buttocks
• Turn feet outward
• Kick legs out and back in circular motion
• Snap legs together
• Glide with legs straight
• Like frog swimming

Breathing:

• Lift head forward when arms pull back
• Breathe every stroke
• Lower head back in water when arms extend
• Most natural breathing rhythm

Uses:

• Leisurely swimming
• Long-distance swimming
• Good for beginners
• Water polo and synchronized swimming

Advantages:

• Easiest to learn
• Most relaxing stroke
• Easy breathing
• Can see ahead
• Good for endurance
• Less tiring

Disadvantages:

• Slowest competitive stroke
• Can strain knees if done incorrectly
• Less efficient than freestyle
• Takes longer to travel distance

Level of Difficulty: EASIEST STROKE

• Best for beginners
• Natural movements
• Easy coordination
• Comfortable breathing

4. BUTTERFLY STROKE

Description: Swimming on stomach with simultaneous arm movements and dolphin kick. Most physically demanding stroke.

Technique:

Body Position:

• Lie on stomach
• Strong undulating (wave) motion
• Body moves like dolphin
• Chest and hips rise and fall

Arm Movement:

• Both arms move together (simultaneously)
• Sweep arms forward over water
• Arms enter water thumb first
• Pull both arms back underwater to hips
• Recover both arms over water together
• Powerful, sweeping motion

Leg Movement (Dolphin Kick):

• Both legs move together
• Up and down motion like dolphin tail
• Kick from hips
• Two kicks per arm cycle
• First kick when arms enter water
• Second kick when arms finish pull
• Powerful kicks

Breathing:

• Lift head forward when arms pull
• Quick breath
• Only breathe every 2-3 strokes
• Head goes back in water

Uses:

• Competitive swimming
• Advanced swimmers
• Sprint events
• Building strength

Advantages:

• Second fastest stroke after freestyle
• Builds upper body strength
• Powerful and impressive
• Good workout

Disadvantages:

• Most difficult to learn
• Very tiring
• Requires great strength
• Complex coordination
• Can cause shoulder strain
• Not for beginners

Level of Difficulty: MOST DIFFICULT STROKE

• Requires strength
• Complex timing
• Exhausting
• Needs advanced skills

5. SIDESTROKE

Description: Swimming on side with scissor kick. Often used in rescue swimming.

Technique:

• Lie on side
• Bottom arm extended forward
• Top arm pulls water
• Scissor kick with legs
• Face out of water for breathing

Uses:

• Lifesaving and rescue
• Leisure swimming
• Resting while swimming
• Not used in competition

6. ELEMENTARY BACKSTROKE

Description: Simplified backstroke with simultaneous arm and leg movements.

Technique:

• Lie on back
• Arms move together
• Whip kick (like breaststroke but on back)
• Relaxing and easy

Uses:

• Teaching beginners
• Recreational swimming
• Resting stroke
• Building confidence

COMPARISON OF SWIMMING STROKES

EASIEST TO HARDEST:

1. Breaststroke – Easiest
2. Backstroke – Easy
3. Freestyle – Moderate
4. Butterfly – Most Difficult

FASTEST TO SLOWEST:

1. Freestyle – Fastest
2. Butterfly – Second fastest
3. Backstroke – Third
4. Breaststroke – Slowest

SWIMMING TECHNIQUES FOR BEGINNERS

Step 1: Getting Comfortable in Water

• Start in shallow water
• Practice putting face in water
• Practice holding breath
• Blow bubbles underwater
• Float on back and stomach

Step 2: Floating

• Dead man’s float (face down)
• Back float (face up)
• Learn to relax in water
• Build confidence

Step 3: Basic Kicking

• Hold pool edge
• Practice flutter kick
• Practice frog kick
• Build leg strength

Step 4: Arm Movements

• Practice on pool deck first
• Add arm movements in water
• Coordinate with breathing

Step 5: Combining Everything

• Put arms and legs together
• Add breathing
• Practice full stroke
• Start with breaststroke

COMMON SWIMMING MISTAKES

1. Lifting head too high – causes hips to sink
2. Holding breath – causes tension
3. Kicking from knees – inefficient
4. Stiff body – prevents smooth movement
5. Looking forward – breaks streamline
6. Splashing too much – wasting energy
7. Not gliding – working too hard
8. Breathing irregularly – causes fatigue

SWIMMING COMPETITIONS

Olympic Events:

• 50m, 100m, 200m, 400m, 800m, 1500m Freestyle
• 100m, 200m Backstroke
• 100m, 200m Breaststroke
• 100m, 200m Butterfly
• Individual Medley (all four strokes)
• Relay races
• Open water swimming

Swimming Pools:

• Olympic pool: 50 meters long
• Short course pool: 25 meters long
• Lanes: Usually 8-10 lanes
• Depth: Minimum 2 meters for competition

FAMOUS SWIMMERS

• Michael Phelps (USA): Most decorated Olympian (28 medals)
• Katie Ledecky (USA): Freestyle specialist
• Usain Bolt (Jamaica): Also tried swimming professionally
• Chad le Clos (South Africa): African champion

EVALUATION

1. Define swimming
2. Name four types of swimming strokes
3. Which is the easiest swimming stroke and why?
4. Which is the most difficult swimming stroke?
5. State five importance of swimming

MULTIPLE CHOICE QUESTIONS

1. Swimming is the act of moving through ________

1. a) Air
2. b) Water
3. c) Sand
4. d) Grass

1. The fastest swimming stroke is ________

1. a) Breaststroke
2. b) Backstroke
3. c) Freestyle
4. d) Butterfly

1. Which stroke is done on your back?

1. a) Freestyle
2. b) Backstroke
3. c) Breaststroke
4. d) Butterfly

1. The easiest swimming stroke for beginners is ________

1. a) Butterfly
2. b) Freestyle
3. c) Breaststroke
4. d) Backstroke

1. The most difficult swimming stroke is ________

1. a) Freestyle
2. b) Backstroke
3. c) Butterfly
4. d) Breaststroke

1. In breaststroke, the leg movement is called ________

1. a) Flutter kick
2. b) Dolphin kick
3. c) Frog kick
4. d) Scissors kick

1. Which stroke uses dolphin kick?

1. a) Freestyle
2. b) Butterfly
3. c) Backstroke
4. d) Breaststroke

1. Swimming is important for ________

1. a) Safety and survival
2. b) Cooking
3. c) Reading
4. d) Writing

1. You should NEVER swim ________

1. a) With a lifeguard present
2. b) After warming up
3. c) Alone without supervision
4. d) In designated areas

1. An Olympic swimming pool is ________ meters long

1. a) 25
2. b) 30
3. c) 50
4. d) 100

ANSWERS: 1.b 2.c 3.b 4.c 5.c 6.c 7.b 8.a 9.c 10.c

HOMEWORK

1. Define swimming and explain why it is an important skill
2. Draw and label a swimmer doing freestyle stroke
3. Compare breaststroke and butterfly stroke – which is easier and why?
4. List ten safety rules for swimming
5. Describe the arm and leg movements in backstroke