Swimming (Strokes And Techniques) Basic 2 Physical & Health Education Lesson Note

Learning Objectives

At the end of the lesson, pupils should be able to: i. List the skills in swimming e.g. freestyle, butterfly stroke, breast stroke, etc. ii. Demonstrate skills in swimming

Introduction

There are several different ways to swim called “swimming strokes.” Each stroke has its own technique, benefits, and uses. Learning about different strokes helps us become more complete swimmers and gives us options for different swimming situations.

Content

Understanding Swimming Strokes

What are Swimming Strokes? Swimming strokes are different patterns of arm, leg, and breathing movements used to move through water. Each stroke has evolved to be efficient for different purposes – speed, endurance, power, or ease of learning.

Why Learn Multiple Strokes?

• Versatility: Different strokes work better in different situations
• Muscle Development: Each stroke exercises different muscle groups
• Efficiency: Some strokes are faster, others use less energy
• Safety: Multiple strokes give you options if one becomes tiring
• Competition: Different events require different stroke techniques
• Personal Preference: People naturally excel at different strokes

The Four Main Swimming Strokes

1. Freestyle (Front Crawl)

Overview: Freestyle is the fastest and most commonly used swimming stroke. It’s usually the first stroke taught to beginners because it’s relatively easy to learn and very practical.

Technique Breakdown:

Body Position:

• Lie horizontally on your stomach in the water
• Keep your body straight like an arrow
• Head in natural position, looking down and slightly forward
• Hips near the water surface

Arm Movement:

• Catch Phase: Reach forward with one arm, hand enters water thumb-first
• Pull Phase: Pull water backward along your body with a slightly bent arm
• Push Phase: Push water past your hip to propel yourself forward
• Recovery Phase: Lift arm out of water and swing it forward over your head
• Alternating Pattern: While one arm pulls, the other recovers

Leg Movement (Flutter Kick):

• Keep legs straight but relaxed
• Kick from your hips, not just your knees
• Feet stay underwater during most of the kick
• Quick, small kicks rather than big, slow ones
• Usually 6 kicks for every 2 arm strokes

Breathing:

• Turn your head to the side (not lifting up) when one arm is recovering
• Take a quick breath through your mouth
• Return face to water and blow out bubbles through nose and mouth
• Breathe every 2 or 3 strokes, depending on your needs

Benefits: Fastest stroke, good for fitness, practical for distance swimming

2. Backstroke

Overview: Backstroke is swimming on your back. It’s often easier for beginners because breathing is simpler – your face stays out of the water.

Technique Breakdown:

Body Position:

• Lie on your back, looking up at the sky or ceiling
• Keep body straight and horizontal
• Ears underwater, back of head in water
• Hips close to water surface

Arm Movement:

• Entry: One arm reaches straight back over your head
• Catch: Hand enters water little-finger first
• Pull: Pull water toward your feet alongside your body
• Recovery: Lift arm straight up and over in a windmill motion
• Alternating: Arms move opposite each other continuously

Leg Movement:

• Same flutter kick as freestyle
• Toes should just break the water surface
• Kick from hips with straight legs
• Quick, steady rhythm

Breathing:

• Face stays out of water, so breathing is easy
• Breathe regularly and comfortably
• Don’t hold your breath – maintain steady breathing

Benefits: Easy breathing, good for people with neck problems, relaxing stroke

3. Breaststroke

Overview: Breaststroke is the oldest swimming stroke and often considered the most relaxing. All movements are symmetrical (both sides of body do the same thing).

Technique Breakdown:

Body Position:

• Lie on stomach, similar to freestyle
• Body undulates (goes up and down) more than other strokes
• Head lifts up to breathe, then goes down underwater

Arm Movement:

• Outsweep: Both arms sweep outward and backward simultaneously
• Catch: Hands catch water and pull toward chest
• Recovery: Arms come together under chest, then extend forward
• Glide: Brief gliding period with arms extended forward

Leg Movement (Frog Kick):

• Preparation: Bring heels toward your bottom, knees apart
• Kick: Push water backward and outward with feet
• Recovery: Bring legs back together in streamlined position
• Timing: Kick happens while arms are extending forward

Breathing:

• Lift head up during arm pull phase
• Take breath when hands are pulling toward chest
• Put head back in water during arm recovery and leg kick

Benefits: Relaxing, allows easy observation of surroundings, good for long-distance leisure swimming

4. Butterfly Stroke

Overview: Butterfly is the most challenging stroke, requiring significant strength and coordination. It’s considered an advanced technique.

Technique Breakdown:

Body Position:

• Lie on stomach with pronounced undulating (dolphin-like) motion
• Body moves in wave-like pattern from head to feet

Arm Movement:

• Entry: Both arms enter water simultaneously above your head
• Pull: Both arms pull underwater at the same time in heart-shaped pattern
• Recovery: Both arms lift out of water together and swing forward
• Power: Requires strong shoulder and back muscles

Leg Movement (Dolphin Kick):

• Both legs move together like a dolphin’s tail
• Movement comes from core muscles, creating body wave
• Usually 2 kicks per arm cycle
• Very physically demanding

Breathing:

• Head lifts forward (not to side) during arm recovery
• Quick breath when arms are out of water
• Head goes back down when arms enter water
• May breathe every stroke or every other stroke

Benefits: Builds tremendous upper body and core strength, impressive to watch, excellent workout

Stroke Comparison and Selection

For Beginners:

1. Freestyle: Most practical and versatile
2. Backstroke: Easiest breathing, good for building confidence
3. Breaststroke: Slowest and most relaxing

For Fitness:

1. Freestyle: Best overall cardiovascular workout
2. Butterfly: Most intense strength workout
3. Backstroke: Good for people with breathing difficulties

For Distance:

1. Freestyle: Most efficient for long distances
2. Breaststroke: Most comfortable for leisurely long swims

Learning Progression

Step 1: Master the Basics

• Floating, breathing, and basic water confidence
• Simple arm and leg movements for each stroke
• Coordination of arms and legs separately

Step 2: Combine Elements

• Add breathing to arm and leg movements
• Practice stroke timing and rhythm
• Short distance attempts with proper form

Step 3: Refine and Build Endurance

• Improve technique efficiency
• Increase swimming distances
• Develop stroke-specific strength and conditioning

Land-Based Stroke Practice

Since access to pools may be limited, many stroke techniques can be practiced on land:

Freestyle Practice:

• Lie on bench or mat, practice arm windmill motion
• Practice flutter kick while lying on side
• Coordinate arm movements with head turning for breathing

Backstroke Practice:

• Lie on back, practice alternating arm circles
• Practice flutter kick on back
• Work on straight body position

Breaststroke Practice:

• Practice simultaneous arm movements while standing
• Practice frog kick while sitting on edge of chair
• Work on timing coordination

Butterfly Practice:

• Practice simultaneous arm swings
• Practice dolphin kick motion while lying on stomach
• Build core and shoulder strength with appropriate exercises

Activities

• Demonstrate each swimming stroke using land-based techniques
• Practice specific arm movements for each stroke
• Practice leg movements and kicks for different strokes
• Stroke identification games and comparisons
• Strength and flexibility exercises that support swimming
• Create stroke comparison charts showing differences and similarities

Multiple Choice Exercise

1. Freestyle swimming is also called: a) Butterfly b) Front crawl c) Backstroke 
2. In backstroke, we swim: a) On our back b) On our stomach c) Standing up 
3. Butterfly stroke uses: a) One arm only b) Both arms together c) No arms 
4. The easiest stroke for beginners is usually: a) Butterfly b) Freestyle c) All are equal 
5. Breaststroke is done: a) On the back b) On the stomach c) Standing 

Answers: 1(b), 2(a), 3(b), 4(b), 5(b)