CSW 101 - SWIMMING

COURSE SYLLABUS & LESSON PLAN

Credit Hour : 2
Assessment : i. 30% Theory
ii. 60% Practical
iii.10% Attendance
Course Duration : 28 Hours (14 Weeks – 2 Hours/week)
Training Time : i) Thursday (4pm to 6pm)
ii) Friday (4pm to 6pm)
Venue : MMU, Cyberjaya Swimming Pool
Instructor : Coach Junaidy (June) – 017 4219216
 COURSE SYNOPSIS
This subject will primarily focus on teaching the
two basic swimming techniques i.e. Breaststroke
and Freestyle. The syllabus will not only cover the
practical aspects of the swimming but also the
theory and concepts being applied to the sport.
This subject will also touch on the FINA rules
and regulations in swimming as a competitive
sport. Students will also be exposed to the basic
technique of lifesaving, CPR and pool safety
aspects.
 COURSE SYNOPSIS
 Teaching Approach
This course will mostly be conducted through tutorial
and practical approach. Most of the course time will be
in the pool and the theory part will be conducted in the
class or around the pool area.

 Course Outcome
Upon completion and passing the course students will
be able to demonstrate the correct technique in the two
basic swimming style i.e. breaststroke and freestyle.
Student will also understand the concept and principal
of swimming, motor skill, pool safety aspect and CPR.
SWIMMING ATTIRE RULES
 THE FUNDAMENTALS OF SWIMMING
THE HISTORY OF SWIMMING
 Human beings have been swimming for millennia. Stone Age cave drawings
have been found depicting individuals swimming

Wikipedia says:
"It was discovered in October 1933 by the Hungarian explorer László Almásy.
It contains rock painting images of people swimming estimated to have been
created 10,000 years ago during the time of the Ice Ages”
 THE FUNDAMENTALS OF SWIMMING
 There are even Egyptian clay seals from 4000 BC
showing four swimmers doing a version of the crawl
 The most famous swimming drawings were apparently
found in the Kebir desert
 The Iliad, the Odyssey all contain references to
swimming.
 Murals of the Tepantila House at Teotihuacan near
Mexico City show men taking the plunge into the waters
of Tlalocan, the heavenly pool of Tlaloc, god of water.
 Unfortunately, despite the long history of human
being swimming, we are the only animal in the
world to ever need to learn to swim. We are not
meant to be in the water.
 THE FUNDAMENTALS OF SWIMMING
WHAT IS SWIMMING?
 Swimming is simply the process of keeping the body stay afloat in
the water by moving from one point to another. This is done
through propelling the body by using one’s limbs, any other body
parts or any propelling aids.
 Humans are made up of 95 percent fluid. This means that only 5
percent of a person’s mass will sink in a large body of water. This
allows the body to float near the surface of the water, but not on
top of it
 THE FUNDAMENTALS OF SWIMMING
WHY SWIMMING?
 Swimming uses almost all the major muscle groups, and places a
vigorous demand on the heart and lungs.
 Swimming develops muscle strength and endurance, and improves
posture and flexibility.
 Swimming is especially useful for people who are overweight,
pregnant, or with leg or lower back problems.
 Swimming is a great sport for people of all ages and all proficiency
levels.
 Swimming provides most of the aerobic benefits that running does,
with many of the benefits of resistance training thrown in.
 Swimming does not put the strain on connective tissues that
running, aerobics and some weight-training regimens do.
 THE FUNDAMENTALS OF SWIMMING
THE SWIMMING STROKES

 A swimming stroke is a method of moving the arms and legs to

push against the water and propel the swimmer forward.
Swimming strokes should create the least possible water resistance.
 There are a total of six most common swimming strokes one
could usually encounter i.e. dog paddle, breaststroke, freestyle, side
stroke (scissor kick), backstroke and butterfly .
 Nevertheless out of the six strokes, only four are recognized by
FINA (Fédération Internationale de Natation) in the swimming
competition or event.
 The four strokes are Breaststroke, Freestyle, Backstroke and
Butterfly.
 THE FUNDAMENTALS OF SWIMMING
THE BUTTERFLY STROKE
 It is the toughest and the most exhausting swimming stroke,
encompassing windmill like arm movements and dolphin kick.
While performing this stroke competitively, the swimmer should
avoid underwater swimming.

Butterfly Video Clips :-

Swimming\swimmingYouTube - Michael Phelps - Butterfly 01.flv
 THE FUNDAMENTALS OF SWIMMING
THE BREAST STROKE
 The breaststroke is a swimming style in which the swimmer is on
his or her chest and the torso does not rotate. It is the most
popular recreational style due to its stability and the ability to keep
the head out of the water a large portion of the time. It is the frog
kick that can be associated with this stroke. The swimmer should
keep his/her head above the water surface, while carrying out this
swim stroke.

Breaststroke Video Clips Kosuke Kitajima :-

Swimming\YouTube - Kosuke Kitajima 100m Breaststroke Multi-

angle Camera.flv
 THE FUNDAMENTALS OF SWIMMING
THE FREESTYLE
 Flutter kick and alternating over arm movements are the features
that characterize crawl-swimming stroke. While doing crawling, the
swimmer has to keep his head in the water, alternating the face side.

Freestyle Video Clips Ian Thorpe :-

Swimming\YouTube - Ian Thorpe Freestyle Technique.flv

 THE FUNDAMENTALS OF SWIMMING
THE SIDESTROKE
 Side stroke or scissors kick is a distinguished feature that explains
the movements of sidestroke. This underwater stroke involves the
pushing of your body in the forward direction, keeping your body
on one side.

Side stroke Video Clips :-

Swimming\YouTube - Sidestroke.flv
 THE FUNDAMENTALS OF SWIMMING
THE BACKSTROKE
 this stroke involves alternate over the head arm movements and
flutter kick. Swimmer lie on their back for whole swimming.

Backstroke Ryan Lochte Video Clips :-

Swimming\YouTube - Ryan Lochte - Backstroke Technique.flv

 THE FUNDAMENTALS OF SWIMMING
THE DOG PADDLE

 It is one of the simplest swimming strokes, making use of

modified flutter kick. In dog paddling, your forward motion takes
place with your arms underwater

Dog Paddle Video Clips :-

Swimming\YouTube - dog paddle.mp4

Dog Paddle Video Clips :-

Swimming\YouTube - How to Doggie Paddle.flv

 THE FUNDAMENTALS OF SWIMMING
THE SWIMMING GOVERNING BODY
 Every sport has an organization governing it. The world aquatic
sport is governed by FINA (Fédération Internationale de Natation)
 It is the International Federation (IF) recognized by the
International Olympic Committee (IOC) for administering
international competition in the aquatic sports
 It is responsible to govern all the rules and organize event or
competition for the five aquatic disciplines of swimming, diving,
water polo, synchronized swimming and open water swimming.
 THE FUNDAMENTALS OF SWIMMING
THE SWIMMING GOVERNING BODY

FINA has five main objectives:

 To promote and encourage the development of swimming in all
possible manifestations throughout the world
 To promote and encourage the development of international
relations
 To adopt necessary uniform rules and regulations to hold
competitions in swimming, open water swimming, diving, water
polo, synchronized swimming and masters
 To organize world championships and FINA events
 To increase the number of facilities for swimming throughout the
world
 THE FUNDAMENTALS OF SWIMMING
THE SWIMMING GOVERNING BODY

FINA has five main objectives:

 For Malaysia’s local aquatic sports, we are governed by Amateur
Swimming Union of Malaysia (ASUM).
 The Amateur Swimming Union of Malaysia is a member of the
Olympic Council of Malaysia.
 The Amateur Swimming Union of Malaysia (ASUM) is affiliated
to the Federation Internationale de Natation (FINA) and was created
to promote the sport of
 THE FUNDAMENTALS OF SWIMMING
THE SWIMMING AID EQUIPMENTS
Swimming aid tools will allow swimmer to focus on certain part
of their swimming e.g. the hand strokes, kicking, and body
rotation. There are various tools one can choose from.

i. Pull Buoy
A pull buoy or leg float is a figure-eight shaped piece of closed-
cell foam used in swim workouts. Swimmers place the buoy
between the legs in the crotch area to provide support to the
body without kicking the legs; this allows the swimmer to focus
on training only their arms
 THE FUNDAMENTALS OF SWIMMING
ii. Kickboard
 Swimming boards (often referred to as kickboards) are a flotation
aid used to develop a swimmer's kicking action. They can be used
on all strokes but are primarily used on Freestyle, Butterfly stroke
and Breaststroke.
 Swimmers of all ability can use them. Young swimmers can
develop their kicking action while elite swimmers can refine their
kick. They are also used to strengthen swimmers legs.
 This device also being used as a buoyancy aid for most swimming
beginner and it is a very effective tool to aid in learning to swim
 THE FUNDAMENTALS OF SWIMMING
iii. Fins or Flippers
 Swim fins, swim fins, fins or flippers are worn on the foot or leg
and made from finlike rubber or plastic, to aid movement
through the water in water sports activities such as swimming,
body boarding, bodysurfing, knee boarding, river boarding, and
various types of underwater diving.
 Swimming with fins is a way for swimmers to improve kick
strength, ankle flexibility, body position, and go faster during a
swim practice.
 THE FUNDAMENTALS OF SWIMMING
iv. Hand Paddles
 A hand paddle is a device that is worn on the swimmer's hands
during swim practices to enhance muscle build-up or speed.
Paddles are often used with pull buoys to build up arm strength.
Some swimmers also call them "pads".
 THE FUNDAMENTALS OF SWIMMING
THE PHYSICS AND BIOMECHANICS OF SWIMMING
 Sports Biomechanics is the application of physics and mechanics
to the human body during sport.

 Humans aren't the best swimmers; we can swim at 5 mph

compared to a sailfish which can move through the water at 65
mph. Physics is extremely significant in a swimmer’s efficiency
and stroke.

 In a sport where a fraction of a second can make all the

difference, many factors have to be taken into account.

 Drag from the water is the primary obstacle for any swimmer.
The swimmer’s technique while moving through the water has a
significant impact as well. Other factors need to be understood
when swimming are the concept of pressure, buoyancy and
streamline.
 THE FUNDAMENTALS OF SWIMMING
BUOYANCY
 Buoyancy is an upward force exerted by a liquid, gas or other
fluid, that opposes the weight of an immersed object. Buoyant
force is equal to the weight of the fluid displaced by the swimmer;
in other words, the density of the fluid multiplied by the volume
of the swimmer that is submerged.
 Different people float at different heights in the water depending
on many factors, such as body shape, amount of fat, and how
much air is in their lungs.
 THE FUNDAMENTALS OF SWIMMING
BUOYANCY
 Because a person’s body is not fully submerged their center of
buoyancy—the point where all buoyant forces on the body can
be represented by a single force
 Everyone’s center of buoyancy is higher than their center of mass,
so people always float stably in an upright orientation.
 Our legs, for example, don’t float as well as our torsos, so, when
floating horizontally, one’s legs will tend to sink.
 THE FUNDAMENTALS OF SWIMMING
BUOYANCY
 To establish more buoyancy swimmers try to "press the T." The
horizontal part of the T is the shoulders and the vertical part is
the spine. In all swimmers the upper body is more buoyant
because it has a greater surface area, which causes the lower body
to sink and not be streamlined. The chest is pressed down
because this causes the hips to rise.

 The higher up a swimmer is in the water, the less water he/her is

swimming through. The less water a swimmer displaces will cause
him to swim "on top" of the waters surface.
THE FUNDAMENTALS OF SWIMMING
BUOYANCY

The Center of Gravity and The Center of Buoyancy

 THE FUNDAMENTALS OF SWIMMING
DRAG
 Drag (sometimes called air resistance or fluid resistance) refers to forces that
oppose the relative motion of an object through a fluid (a liquid or gas).
 Drag forces act in a direction opposite to the oncoming flow velocity. Drag
forces depend on velocity.
 Drag is the force that provides resistance to the swimmer moving forward.
Swimmers help reduce drag by swimming high in the water, keeping the body
horizontal and minimizing sideways movement.
 Water is 1000 times more resistant than air. In fact, 91% of a person's energy
is lost through drag. Therefore, swimmers need to maximize their streamline
and reduce the surface area of the human body traveling through the water.
 The reduced surface area will decrease the resistance and drag. Resistance is
the opposing force in water, much like the force of friction.
THE FUNDAMENTALS OF SWIMMING
DRAG
THE FUNDAMENTALS OF SWIMMING
DRAG
THE FUNDAMENTALS OF SWIMMING
DRAG
 THE FUNDAMENTALS OF SWIMMING
STREAMLINE
 Streamlining is the shaping of an object, such as an aircraft body
or wing, to reduce the amount of drag or resistance to motion
through a stream of air. A curved shape allows air to flow
smoothly around it. A flat shape fights air flow and causes more
drag or resistance. Streamlining reduces the amount of resistance.
 In order for swimmers to maximize their speeds, they need to
minimize the surface area in which they will be traveling through
the water. A larger body will move slower through the water
because its larger surface area will create greater resistance.
THE FUNDAMENTALS OF SWIMMING
STREAMLINE
 THE FUNDAMENTALS OF SWIMMING
STREAMLINE
 Minimizing surface area is achieved by tightening the body to resemble a
torpedo.
 Each motion in the water decreases the swimmer's energy and efficiency.
Resistance and power increase by squares and sometimes cubes, so to increase
speed by ten percent, the energy loss due to swimming would be thirty-three
percent.
 Thus to reiterate, you need to minimize surface area to achieve maximum
velocity. Note that the fastest human swimmer will be traveling 4 miles per
hour which is 2 meters per second.
THE FUNDAMENTALS OF SWIMMING
STREAMLINE
 THE FUNDAMENTALS OF SWIMMING
STREAMLINE
 Every skill and stroke in swimming involves minimizing
resistance as much as possible. Some strokes such as Butterfly
and Breaststroke trade off good streamlining for greater power.

 In all strokes, we aim to swim as horizontally as possible to

reduce water resistance also known as drag. Drag is increased by
poor technique. Breaststroke is the most resistant of all strokes
because the arms and legs stay underwater and make wide
movements.