INTRODUCTION

Assalamualaikum w.b.t,first of all I want to praise to Allah because He will assure me

to be successful man in this swimming class as I’m keep doing practice everyday.As a

person that doesn’t know how to swim at all from the starting,its really hard for me to

start the step in swimming.But really fortunately for me because all the instructor in this

class really good in teaching at my class.

Swimming skills is really significance and important to me as I had an experience for

drowning in water once in my life.Hence,I decide to learn this skills,to keep me survive

when I experienced in the deep water.I keep learn step by step until I feel comfortable

with all the step.I think swimming also really important to the others too because in this

earth its just covering by land water only.So, we must learn the skills of both side on this

earth.This skills also important to us as everybody must maintained or keeping up with

their fitness.So,the water is the best solution and treatment for this because it can cause

less injury than the other sports.

Overall,I really want to thanks to brother rizal and the others that always help me to

improve my techniques in swimming class.Now,im always keeping up with best

improvement by doing all their tips that were given in the class.

BUBBLING TECHNIQUE The technique of bubbling helps swimmers to breathe properly. When you swim, you inhale through your mouth when your face is above water and exhale through your mouth or nose when your face is underwater. Beginners often panic during the underwater phase and hold their breath. By exhaling a steady stream of bubbles as you swim, you can avoid this type of tension and focus on performance.

Breathing for freestyle and breastroke involves exhaling a constant stream of bubbles through your mouth or nose into the water, except when you turn your head out of the water and inhale. Because people aren’t naturally comfortable underwater, the tendency is to inhale when their heads are above water and then hold their breath for a stroke or two. They wait until the last minute to exhale a big pocket of air into the water, which results in a spray. Bubbling underwater encourages you to gradually release air. By the time you lift your head out of the water, you’re relaxed and ready to inhale.

When you swim, tension is your enemy. If you hold your breath, your body begins to tense up. A deficiency of oxygen is matched by an increase in carbon dioxide in your lungs and bloodstream, which triggers the desperation to take a breath. If you’re exhaling a steady stream of bubbles while swimming, the CO2 doesn’t build up in your system and you won’t feel the anxiety of reaching for the next breath. If you try to inhale and exhale while your head is above water, you’re squeezing one too many actions in a short window of time.

The subsequent stage after bobbing is to learn how to sink and stay at the bottom of the pool while exhaling bubbles. By growing comfortable with being underwater, you can counteract the natural instinct to tense up. Begin by treading water at the deep end of the pool and exhaling the air out of your lungs. Relax the muscles in your body, imagining that you’re settling into a cushioned sofa. Allow yourself to sink straight down in a slow and controlled manner, continuing to exhale. When you reach the bottom of the pool, exhale until you need to take a breath and then rise to the surface. Practice sinking several times. Next, try to sit or lie on your back on the bottom of the pool, blowing out bubbles.

Basic Breathing Tips

First, a few general tips:

1. Wear swimming goggles. Without goggles, water gets in your eyes and irritates them. Furthermore, water in the eyes makes you nearly blind, which can lead to anxiety. On the other hand, you have one thing less to worry about when you use swimming goggles. As a consequence you are more relaxed and learning proper breathing technique is easier.

2. In those swim strokes where you submerge your head, don't hold your breath but exhale continuously when your face is in the water. If you do this well, your lungs should be nearly empty when you rotate or lift your head to breathe again.

3. Inhale quickly when your mouth clears the water. This should occur naturally if you have exhaled properly in the water before, as explained above.

Basic Breathing Drills

The following basic drills can be used to get familiar with breathing technique in the water. Wear swimming goggles to practice those drills.

Drill #1: In shallow water, hold your breath, then crouch down so your head gets under water. Stay in that position for a few seconds, then rise up.Drill #2: Same as drill #1, but exhale under water through the nose so you blow bubbles.Drill #3: Same as drill #2, except that you now blow bubbles both out of your nose and your mouth.Drill #4: In shallow water, crouch down until the water surface rests between your nose and your mouth. Now practice inhaling above water through your nose and exhaling under water through your mouth.

Floating technique

Let’s start with a basic principle of physics: anything with a higher density than water will sink in water. The human body is, by weight, roughly two-thirds water. This means your density is similar to that of water. Thus, you shouldn’t have to do much, if any, work to float on top of the water.

The key to floating is, ironically, a major challenge for beginners: You have to relax. As soon as you master this, you will be able to “swim.” If you’re afraid of the water, find an instructor you like and trust to help you overcome your fear. Practice in shallow water until you have confidence in your natural ability to float. If you can float, but you’re still tense, notice your breathing pattern. Deep breathing is not only scientifically proven to help your body relax, but it will also bring more oxygen into your body, which should make you more buoyant. Look at the sky (or the ceiling tiles, if your pool is indoors), and breathe in deeply. Fill your lungs with oxygen on each breath – feel the air travel all the way down to the lower end of your lungs (near the bottom of your rib cage). Hold your breath for a short moment and feel yourself essentially weightless atop the water. Exhale and repeat.

Gently press your weight onto your shoulder blades and let your head relax into the water as if you are resting your head on a pillow. Or, if you are in streamline position facing the sky, press the top of your hands into the water. If your legs always sink, reach your hands above your head. By reaching your arms above your head, you are creating a longer support above your waist, which gives you more leverage for lifting your legs up to the surface. At the very least, it will bring your legs higher in water.

Engage your abdominal muscles. Use your core strength to lift your lower body toward the surface. You might think about a string attached to your bellybutton that is pulling your torso to the top of the water. The link between your mind and your body is powerful. If you can simply imagine the string pulling your belly and your feet to the surface of the water, your muscles will probably organize themselves and make it happen! Kick very, very, very gently. Okay, so perhaps this is cheating a bit. Don’t kick so hard that you have forward momentum. But very light and gentle, alternating leg movements will help force them to the surface. Of course, as you do this, stay relaxed.

HOW TO SWIM A FREESTYLE

Part 1 of 3: Learning the Stages of the Arm Stroke

1.

1

Perfect your hand placement and entry. To begin your stroke, your hands should be relaxed and your fingers should be held together. Put your hand into the water fingers first about 15 inches above your head. Your palm should be tilted at a 45 degree angle facing out so your index and middle finger enter the water first. Your wrist should be tilted down and positioned above the fingers, and your elbow will be raised above the

wrist. Your hand should make as little splash as possible during entry. Once your hand is in the water, extend your arm another 4 inches[2][3]

Once your hand is in the water, press your hand down and out with your fingers spread out slightly. This is called “getting a feel” for the water or “the catch”.

If you want to work on your hand technique, you can wear hand paddles to help you concentrate on how your hands are entering and exiting the water.

Avoid putting your hand into the water just above your head. It will slow you down and hurt your technique.

Do not smack the water with your arms, instead, once your hand enters the water, follow the motion and glide your arm into the water.

2.

2

Work on your downsweep. Your arm will act as a lever during this phase of the stroke. As you stroke, your body will rotate toward the arm that is in the motion of stroking. Move your forearm and hand downward and back with your elbow held at about a 45 degree angle. Your elbow should stay stay high in the water during this phase of your stroke. Concentrate on going through the downsweep smoothly.

This phase should happen in a rapid motion. However, avoid trying to go faster during this phase because it won’t propel you forward much but could create drag.

3.

3

Pull your hand and forearm toward the center of your body for the insweep.During this part of the stroke, use your hand like a paddle and move as much water as possible. This is where you start to move your body forward with your arm stroke movement. It is the first part of the “propulsive” phase. And your upper arm will move inward toward your chest and ribcage. Your elbow will go starting moving into a 90 degree angle. When your hand starts to approach the midpoint of your body, you have reached the backsweep.[4]

Keep your arms closer to being under you instead of stroking at your sides.

4.

4

Push your arm in an up, out, and backward motion to backsweep. This is the second “propulsive” phase where you can gain speed in your stroke. Right as your hand gets to the midpoint of your body you will stop pulling and start pushing water. Keep pushing water out and up until your arm hits the line of your thigh. This part of the stroke will be the most rapid phase and can be the most powerful at propelling you forward.

5.

5

Move your elbow out of the water until it is pointing up for the release. During the release your arm doesn’t move you forward, but it does provide support for the arm which is pulling underwater. It is important to work on your release technique so that your hand entry is clean. To end your stroke, launch your hand forward in line with your shoulder out of the water. Your fingers should hang loosely above the water and your hand should swing wider than your arm. Your arm should be relaxed and should swing wide, too.[5]

Concentrate on rotating your arm forward, and do not force a down rotation at the end of the release.

Part 2 of 3: Kicking and Rotating

1.

1

Flutter kick just below the surface of the water. Although kicking accounts for only 10-15% of the power in your stroke, it is still an important part of your freestyle technique. Keep your hips close to the surface of the water and make a series of quick kicks. You want to focus on minimizing drag while you propel yourself forward; therefore, your kicking range of motion should be narrow. Your legs should not kick out of the water and neither should they break below the line of your body.

Kick from the hips and thighs. Do not kick from your knees, this is called a bicycle kick, and it will cause more drag. You may slightly bend your knees while you kick, but this should not be where your power is coming from. [6]

2.

2

Use the two-beat kick. The two-beat kick requires less power and is used by long distance and middle distance swimmers. You kick one leg per stroke cycle. One stroke cycle means the stroke of one arm. Kick one leg in conjunction with the insweep of the opposite arm. (The insweep is when the arm starts pulling water toward the midsection of the body.) If you can think about how your arms and legs sync while you are walking,

how your arm moves forward at the same time as the opposite leg, you can imagine how your kicking should be synced with your arm stroke in a similar way.[7][8][9]

The six-beat kick requires that you kick three times per arm stroke cycle. The third beat of the kicking cycle will start during the recovery phase. This is a faster kick that is used by faster swimmers.

3.

3

Point your toes while you kick. If your toes aren’t pointed while you kick then there will be extra drag caused by your exposed forefoot. Your toes should face inward, and your big toes should come close to touching as you kick. When you point your toes, you are exercising the flexibility in your ankles. If you are having difficulty with ankle flexibility, consider using mid-length flippers to practice your kick.

You can focus on both your freestyle arm and leg techniques more easily with the extra propulsion that flippers provide. But only use your flippers to help train your feet during drills.[10]

4.

4

Rotate your body in line with your arm stroke. Rotating your body correctly will help you with many important aspects of your stroke. First, you can put more power into your arm stroke. Second, you will minimize drag. And third, it will enable your to breathe correctly. As you rotate your body left and right with your alternating arm strokes, your body should be moving in the water about 30 degrees from the surface on both sides. Remember to swim mostly on your stomach and not on your side.[11]

Rotate your body forward as well. Your arm and shoulders should extend forward and your body should rotate forward after your hand and arm have entered the water.

Your fully extended shoulder should stay tucked near your cheek. Do not move your shoulder further away from your body, or this will cause drag.

Focus on rotating your body from the hips and not from the shoulders.

Part 3 of 3: Breathing and Practice Drills

1.

1

Rotate your body to the surface, and inhale through your mouth. This will allow you to keep your neck muscles and your head relaxed. If you turn just your head, you can put unnecessary stress on your neck. Keep your forehead and the crown of your head slightly submerged while you breathe. Imagine you have a wine glass balanced on the side of your head that you cannot spill.[12]

Do not over rotate. You only want tilt your body 30 degrees in one direction or the other. Do not hold your breath longer than you need to when you swim. Breathe at every

stroke if you feel the need. Do not lift your head up- this will cause your hips and legs to fall, and you will have to

work to regain your balance. Continue to keep your body and arms outstretched while you breathe. Keep your body

straight, and do not lose your extension while you breathe.

2.

2

Blow bubbles out of your mouth and nose to expel your breath. If you hold your breath, you may develop feelings of anxiety while you are swimming that will slow you down and distract you. You can practice blowing out bubbles in shallow water. Exhale 70% through your mouth and 30% through your nose. And exhale the last 20% with more force. [13] Submerge your face and sigh or hum through your nose or mouth to create a stream of bubbles.[14]

While underwater, make sure to exhale out all of the air so that you are not having to exhale any last bit of air when you should be inhaling.

3.

3

Hold your forehead just under the water while you swim. The water should rest between your hairline and your eyebrows. Keep your neck and upper-back muscles relaxed while you swim. Your head should be cocked about 45 degrees forward. If you move your head down too much toward your chest, it will cause more resistance.

4.

4

Practice your stroke and breathing techniques. Work on isolated parts of your stroke and breathing techniques through practice drills on land and in the water. Concentrating on different parts of your stroke that you need work on will help you develop a stronger complete stroke.

Practice your arm stroke, body rotation and head position on land. Bend forward at your waist, and go through the five stages of the arm stroke: entry, downsweep, insweep, backsweep, release. Practice rotating your body correctly, and practice keeping your head still at the side when you breathe. Rotate your shoulders to work on a longer stroke. Over exaggerate the rotation while you practice, and it will help create muscle memory for when you swim.

Do breathing drills. Kick off the wall and keep your right arm extended in front of you. Use your left arm to stroke, and on your second stroke, take a breath on your left side. Practice blowing bubbles out of your mouth and nose completely and inhaling a full breath through your mouth. Then alternate sides and do the same drill on your right side. This will help you become comfortable with your inhaling and exhaling techniques and establish a breathing pattern. Concentrate on only rotating enough for you to get a full breath.

Practice kicking drills. Push off the wall with your feet and extend your hands and arms out in front of you. Keeping your head under water, kick vigorously for as long as your breath will last. You do not want to focus on going fast, instead, try to focus on your technique. Keep your toes pointed, your feet pointed inward so your toes are almost touching, your hips up, and your kick high. Keep your legs relaxed, and kick from your thighs.Repeat this drill 3-4 times.

ADVANTAGES OF SALT WATER OVER CHLORINE WATER

#1 It’s more comfortable. Salt softens pool water so it’s gentler and less likely to cause

red, burning eyes or dry, itchy skin.

#2 It’s easier on swimwear. Fabric swimwear won’t fade or disintegrate over time.

#3 It smells better. Lower chlorine levels eliminate chlorine taste and smell. The water

tastes slightly salty instead.

#4 It inhibits algae naturally.

#5 It’s safer around kids and pets. Saltwater pools reduce the need to purchase,

store, add, and handle chlorine, but salt can be corrosive over time.

#6 It saves time. Saltwater systems are easy to maintain once the system is learned.

#7 It’s cost-effective. Saltwater systems are more expensive initially but less costly

over time.

ABOUT MICHAEL PHELPS Born on June 30, 1985, in Baltimore, Maryland, Michael Phelps competed in his first Olympics at the age of 15, as part of the U.S. men's swim team. He went on to win medals at the Olympic Summer Games in Athens, Beijing and London, accumulating a total of 22 medals—18 gold, two silver and two bronze—and setting the record for the most medal wins by any Olympic athlete. Phelps announced his retirement in 2012, however, in April 2014, he announced he was coming out of retirement and would return to professional competition at the age of 28.The youngest of three children, Michael Phelps and his sisters grew up in the neighborhood of Rodgers Forge. His father, Fred, an all-around athlete, was a state trooper; mother Debbie was a middle-school principal. When Phelps's parents divorced in 1994, he and his siblings live with their mother, with whom Michael grew very close.

Phelps began swimming when his two older sisters, Whitney (born in 1978) and Hilary (born in 1980), joined a local swim team. Whitney tried out for the U.S. Olympic team in 1996, at the age of 15, but injuries derailed her career. At age 7, Phelps was still "a little scared" to put his head under water, so his instructors allowed him to float around on his back. Not surprisingly, the first stroke he mastered was the backstroke.

After he saw swimmers Tom Malchow and Tom Dolan compete at the 1996 Summer Games in Atlanta, Phelps began to dream of becoming a champion. He launched his swimming career at the Loyola High School pool. He met his coach, Bob Bowman, when he started training at the North Baltimore Aquatic Club at the Meadowbrook Aquatic and Fitness Center. The coach immediately recognized Phelps's talents and fierce sense of competition and began an intense training regime together. By 1999, Phelps had made the U.S. National B Team.

CONCLUSION

All that I conclude is all that I learn must be practice precisely according to the trainer command.If not,the technique will be wrong.This freestyle skills will be perfect when we do a perfect technique.When we lacked of technique,many factor will be effect to us.Maybe, we will get a little tired,and our leg might get cramp.Although,we are the type of exercise man,we also cant get rid of this problem if our technique is not proper.

I take a long time to learn this technique because I want my step to be perfect when I get into swim.I start from a shallow part to train my technique.Its take week by week to improve my technique.I also use the tips that were given by the trainer because it will reduce my tired during freestyle swimming.I must focus on bubbling in water when doing this.

So,what I can say,this class is really important to all student especially who that cannot swim.Even if they can swim but with no proper technique,they will not get success.So,I really happy to join this class because it really helpful for me.Now I can swim even in the deep part of the water.Thank you very much trainer.

CCSB 3212

SWIMMING SKILL 2

SEM: 1 2015/2016

YEAR: 3

TOPIC: HOW TO SWIM FREESTYLE

NAME: MOHD SAATARIE BIN MOHD SHAMSULI

MATRIC NO:1319685

PHONE NO: 0175741164

SECTION: 2

TRAINER: MOHD RIZAL BIN HASHIM

ASSISTANT TRAINER:

RECEIVED BY:

SUBMIT ON: 7/12/2015

TOTAL MARKS: