Lincoln-Way Physical Education
Freshman Swimming Study Guide
Buoyancy, Body Position, and Relaxation
Floating and body position skills should prove to learners that water would support them with little or no effort.
The majority of beginners initially believe that it is necessary to stroke continually with the arms and the legs to keep
from sinking. Every effort should be made to dispel this belief. Success in this regard can be accomplished by
constant emphasis and practice of breath control, relaxation, and body position.
Survival floating is a facedown technique used when a swimmer is unable to reach safety and needs to wait in the
water. It helps victims conserve energy. Movements are slow and easy.
The Prone glide (streamlined position) is a very important fundamental skill and should be mastered. Learning the
proper body position in the prone glide contributes greatly to students’ establishment of a proper body position for
strokes performed in a facedown position.
To perform this skill, the students inhale, place their face in the water, and push off from the side of the pool. During
the glide, the arms are stretched and extended forward off the head with thumbs touching. The head is submerged
to the hairline, and the legs are straight and together, with the toes pointed. Using terms such as “make yourself
long,” or “look like a long, slender log,” will help develop the desired streamlined position.
Rhythmic (Side) Breathing is simply breathing in series or in specific rhythm – inhaling through the mouth as the
face turns to the side and starting to exhale underwater as the face turns downward. It is used in the freestyle (front
crawl) swimming stroke.
Treading Water is a skill that expends little energy when done correctly and helps swimmers stay afloat in an
emergency situation. Arm movements are performed in a figure eight movement or “sculling” action, which is done
nice and easy. The legs can do a variety of kicks to help keep the body’s shoulders above the water. One kick that
is NOT recommended is the flutter kick, because it expends too much energy from the body.
Treading – water safety skill
- body in vertical position
- ears out of the water
- scull with arms (figure 8)
- legs: whip kick, scissors kick or egg beater kick
Stroke Mechanics
Freestyle – sometimes called the ‘front crawl”
- flutter kick is used
- high elbow recovery
- side breathing with ear in the water
Backstroke – head is aligned with the spine
- face is out of the water, ears are under water
- arms move continuously in constant opposition to each other; one arm recovers while the other arm pulls
- during the recovery phase, the thumb comes out of the water and the pinky finger enters the water
- flutter kick is used
Elementary Backstroke – used for leisure and survival swimming
- face is out of the water, ears are under water
- definite glide phase
- whip kick is used
- arms represent “monkey, airplane, soldier” or “up, out, together”
Diving Safety
No diving is allowed in water 5 feet in depth or less.
No back dives from the pool deck or from the diving board.
Only one bounce on the board, and no running on the board.
Only one person on the diving board at a time.
Do not hang from the diving board.
Do not move the fulcrum (wheel) on the board.
Water Safety
Most drowning victims do NOT yell for help.
Drowning is the 4th most common cause of death from unintentional injury in the United
States and is the 2nd leading cause of unintentional injury related death for children ages
1 – 14 (2nd only to motor vehicle accidents!!)
In 2005, unintentional drownings in the United States averaged 10 per day.
More than 1 in 4 fatal drowning victims are children 14 and under.
Young adult males from ages 15 – 30 are the most frequent victims of spinal injuries.
Most drownings in those over 15 years of age occur in natural water settings (not pools!)
In 2006, among those who drowned as a result of a boating accident, 9 out of 10 were not wearing life jackets!
Distressed swimmer – may be too tired to call for help. They may be clinging to the lane line for support, or trying to
swim to the side, but making little or no progress. The swimmer in distress can change into a drowning victim.
Active drowning victim – usually vertical in the water and unable to move forward or tread water; all energy is being
used to struggle to breathe and the person may not be able to call for help.
Passive drowning victim – not moving and will be floating facedown on the bottom or near the surface.
Out of Water Assists
Reaching Assists are used if the victim is close enough to grab an object given by the rescuer. The rescuer should
keep their body low and lean back as they pull the victim to safety.
Examples of reaching assists are arm-to-arm (only used if the victim is near the side of the pool), rescue tube,
shepherd’s crook, towel, pole, oar/paddle, or any secure object that a person can grab.
Throwing Assists can be used when a victim is beyond your reach. The rescuer should lean back as they pull the
victim to safety. The equipment used should be able to float with a long line attached.
Examples of throwing assists are ring buoy, rescue tube and inner tube.
Emergency Alarms
When there is a fire alarm, line up on the east wall outside of the pool.
When there is a tornado alarm or a lock-down alarm, go into the middle row in the locker rooms.
AND the 5 health-related fitness components are:
Cardiovascular Fitness (Aerobic), Strength, Muscular Endurance, Flexibility and Body Composition!!!
What are you doing to improve these areas of your life???
Revised 2/26/10