01.
Benefits of Swimming
Full-Body Workout – Engages all major muscle groups for strength, endurance, and flexibility.
Improves Sleep – Promotes deeper, more restful sleep through physical exertion and relaxation.
Stress Relief – Lowers anxiety and boosts mood with endorphin release and rhythmic breathing.
Pregnancy-Friendly – Safe, low-impact exercise that supports fitness without straining joints.
Adaptable for All – Suitable for every age, fitness level, and physical condition.
Lifelong Health – Enhances cardiovascular health, mobility, and overall well-being.
02.
Why need to participate in Swimming training
Full-Body Workout – Engages multiple muscle groups, improving strength, endurance, and flexibility.
Cardiovascular Health – Enhances heart and lung function, boosting overall fitness.
Low-Impact Exercise – Gentle on joints, reducing injury risk compared to high-impact sports.
Life-Saving Skill – Builds water confidence and essential survival abilities.
Mental Well-being – Reduces stress, improves mood, and promotes relaxation.
Discipline & Goal Setting – Develops focus, perseverance, and achievement through structured training.
03.
Safety & Hygiene knowledge for Swimming
- No Running or Diving in Shallow Areas – Prevent slips, falls, and head/spinal injuries by following pool rules.
Never Swim Alone – Always swim with a buddy or under supervision, especially in open water.
Follow Hygiene Practices – Avoid swallowing pool water, and don’t swim if you have open wounds or infections.
Know Emergency Procedures – Learn basic water rescue, CPR, and locate lifeguards/exits before swimming.
Use Proper Swim Gear – Wear well-fitted goggles, caps, and avoid loose clothing that can cause hazards.
Comparison Table:
| Stroke | Speed Rating | Difficulty Rating |
|---|---|---|
| Freestyle | ★★★★ | ★★☆ |
| Backstroke | ★★★☆ | ★★☆ |
| Breaststroke | ★★☆☆ | ★★★ |
| Butterfly | ★★★☆ | ★★★★ |
| Sidestroke | ★★☆☆ | ★★☆ |
Freestyle (Front Crawl)
Characteristics: Fastest stroke, alternating arm strokes with flutter kick
Breathing: Side breathing during arm recovery
Key Technique: Body rotation and high elbow catch
Breaststroke
Characteristics: Symmetrical pull-kick-glide motion
Breathing: Head lifts during pull phase
Key Technique: Whip kick with outward-inward arm sweep
Backstroke
Characteristics: Supine position, alternating arm movements
Breathing: Unrestricted (face always above water)
Key Technique: Straight arm recovery, continuous flutter kick
Butterfly
Characteristics: Simultaneous arm movement with dolphin kick
Breathing: Forward breath during upward arm recovery
Key Technique: Undulating body movement, two kicks per arm cycle
