swimming doc.doc

8/10/2019 swimming doc.doc

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SWIMMING

1. Introduction to Swimming2. Swimming competitions at different levels

3. Swimming pool construction and maintenance

4. Equipment used in Swimming

5. Fundamental techniques and teaching stages in Swimming

. Swimming training ! general and specific

". Swimming rules# regulations and competition management

$. %eam composition# selection method and management

&. %actics involved in Swimming1'. (onduct of Swimming competitions

11. Scoring pattern


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1. INTRODUCTION TO SWIMMING:

It is )elieved that the art of swimming is *nown since the histor+ of man*ind.

,an learned to swim much )efore it was possi)le for him to leave us an+

written record for his aquatic accomplishments. -e perhaps made the

)eginning )+ crawling on his hands and *nees in the shallow water on

)eaches. -e entered this new environment primaril+ in pursuit of food and

secondl+ for pleasant sensation that )athing gave him and then developed thefirst real urge to swim.

Swimming finds its mention in man+ ancient civiliations including Eg+pt#

/ss+ria# 0reece# and ome where it was practiced widel+ and stressed in the

training of warriors. uring orld ar II almost all the nations included

swimming instructions as a part of training for all militar+ personnel.

It is esta)lished that the English were the first people of modern civiliationto ma*e a sport )+ navigating water with arms and legs. Swimming was one

of the sports included in the first modern l+mpic 0ames at /thens in 1$&.

iving events were added later in 1&'4. %he womens competitions were

recognied in 1&12. %he first official clu) in India# the (alcutta Swimming

(lu)# was founded in 1&2. India made her l+mpic de)ut at /msterdam in

the +ear 1&2$. -owever# the 6ational Swimming /ssociation of independent

India was founded in 1&4&. Swimming was one of the si7 sports at the 1st

/sian games held at elhi in 1&5" where India clinched the ater polo gold.

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Swimming is a sport in which a person propels himself through the water )+

means of s+nchronied movements of his arms# called stro*es and legs#

called *ic*s. It is one of the most popular sports and is reputed )+ ph+sical

educators to )e the )est e7ercise for all round development of the )od+.Swimming conditions the cardiovascular s+stem while placing the minimal

stress on 8oints. It emplo+s all the ma8or muscle groups of the )od+ leading

to a well developed supple musculature.

Swimming is ac*nowledged to )e the finest means towards ph+sical

reha)ilitation for people suffering from certain disa)ilities or those

recovering from in8uries. It is also the most active sport the+ can en8o+

without e7ternal aids. /s a pastime# Swimming has few equals. It is fun from

the moment a learner gets his feet off the )ottom. It is en8o+ed )+ millions of

people world over. Swimming is often a means of protecting and saving

lives. Its survival and safet+ aspects are undenia)le. 9nowing swimming is

also passport to other aquatic sports. nce +ou *now it# all *inds of water

sports lie ahead.

2. SWIMMING COMPETITIONS AT DIFFERENT LEVELS:

2. 1. National Chamion!hi!:

Following 6ational :evel championships are conducted in Swimming#

iving and aterpolo;

unior 6ational (hampionship


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For standard competitions li*e l+mpics and orld (hampionships# the

International Swimming Federation


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ecent innovations aiding the nonswimmer to learn more quic*l+ are a

num)er of other useful pieces of equipment# such as# inflata)le arm )ands#

ru))er tu)es or rings# )uo+ant )elts# *ic*)oards and pull )uo+s. %hese

floating devices help the swimmer to sta+ afloat without having to )e carried.%he+ provide more safet+ and allow the swimmer to concentrate on the

stro*e )eing taught.

/ drag suit or plate is used for training the swimmer which provides

additional resistance without affecting )od+ position. -and paddles are

availa)le in different sies designed for greater forearm stress. Swim fins are

attached to the feet li*e shoes to help the )eginner learn proper *ic*s and

later for over loading the legs.

'. FUNDAMENTAL TEC(NI&UES AND TEAC(ING STAGES IN

SWIMMING:

%echniques in swimming are classified into three main categories;

5.1. %he stro*es#

5.2. %he starts# and

5.3. %he turns.

'.1. Th" St#o)"!:

In swimming there are four competitive stro*es )eing swum all over the

world;

1.1. Front (rawl Stro*e#

1.2. ac* (rawl Stro*e#1.3. reast Stro*e# and

1.4. utterfl+ Stro*e.

'.1.1. T"a*hin+ Sta+"! o, F#ont C#a-l St#o)":

o/0 Po!ition:


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%he )asic )od+ position for teaching the front crawl stro*e is streamlined

prone position. %he swimmer lies flat on his stomach with )oth arms

stretched out in front# passing )+ the side of ears and the water level is at hair

line. oth legs are e7tended to the )ac* with toes pointed.

A#m A*tion;

%he arms are pulled alternatel+ from front to )ac* inside the water and

recovered from outside the water. hile one arm is pulling G pushing# the

other arm is recovering. %he arm stro*es provide most of the forward

propulsion. %he arm action is further divided into various parts# such as# the

entr+# catch# pull# push# release# initial recover+ and final recover+.

L"+ A*tion;

%he leg movements in front crawl stro*e is called the flutter *ic*. %he legs

move alternatel+ up and down. %he leg movement originates from the hip

8oint. hile one leg *ic*s downward# the other leg recovers upward. %he

*nees are fle7ed with toes pointed during the down )eat and are *ept straight

with toes rela7ed during the up )eat. %hough# the leg action provides onl+ asmall amount of forward propulsion when com)ined with arm action# )ut it

is essential to attain horiontal )od+ position and reduce the )od+ drag.

Lat"#al #"athin+;

reathing in front crawl stro*e is done on the side# whichever side is

convenient to the swimmer. %he swimmer ta*es the )reath through the mouth

)+ turning the head to the side of the pushing arm at the )eginning ofrecover+. Soon the face goes )ac* into the water and the swimmer )reaths

out more through the mouth and onl+ a small portion through the nose. %he

mouth goes to other side also while )reathing out )ut does not come out of

the water. %he swimmer continues e7halation and goes )ac* to the same side

to inhale again. ?suall+ the swimmers ta*e )reath ever+ arm c+cle.

o/0 Roll;

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%he )od+ of the Front (rawl Stro*e swimmer rotates around its long a7is

with ever+ arm stro*e so that the shoulder of the recovering arm is higher

than the shoulder of the pulling G pushing arm. %his helps the pulling arm to

sin* down and perform a deeper pull and on the other hand it facilitated ahigh el)ow of the other arm.

'.1.2. T"a*hin+ Sta+"! o, a*) C#a-l St#o)":

o/0 Po!ition:

%he )asic )od+ position for teaching the )ac* crawl stro*e is streamlined

supine position. %he swimmer lies flat on his )ac* with )oth arms stretched

out )ac* over head# passing )+ the side of ears. Face is out of the water and

)oth legs are e7tended )ac* with toes pointed. -ips are 8ust )elow the water

surface.

A#m A*tion;

%he arms are pulled alternatel+ from )ac* to front inside the water and

recovered from outside the water with straight arm over the )od+. hile one

arm is pulling G pushing# the other arm is recovering. %he arm stro*es providemost of the forward propulsion. %he arm action is further divided into

various parts# such as# the entr+# catch# pull# push# release# and recover+.

L"+ A*tion;

%he legs move alternatel+ up and down. %he leg movement originates from

the hip 8oint. hile one leg *ic*s downward# the other leg recovers upward.

%he *nees are fle7ed with toes pointed during the up )eat and are *ept

straight with toes rela7ed during the down )eat.

Lat"#al #"athin+;

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reathing in )ac*stro*e is ver+ eas+# as the mouth and nose are usuall+ over

the water. %he Swimmer )reaths once in ever+ arm c+cle.

'.1.$. T"a*hin+ Sta+"! o, #"a!t St#o)":

reast stro*e is the slowest of the four official st+les in competitive

swimming. It is swum while l+ing on the chest# with the arms onl+ )rea*ing

the surface of the water slightl+ and legs alwa+s underwater# while the head

is underwater for the second half of the stro*e.

A#m A*tion;

oth hands# thum)s together# reach forward# full+ e7tending the arm at the

el)ow the arms will sta+ in this position until the *ic* is completed )+ the

feet touching. %he hands rotate laterall+# cupped to catch the water# and press

laterall+ with slight fle7ion of the arm at the el)ow. %he arms continue to fle7

at the el)ow as the press on the water is now turned mediall+ towards the

chest once at the chest# the hands meet in the centre# and el)ows fle7ed close

to the chest to reduce drag# and recover together over the water at the

)eginning# )ut then dive in to the reach and glide.

L"+ A*tion;

%he leg *ic* starts to push )ac* to continue the forward movement. %he legs

fle7 at the *nee and hips to prepare for the *ic*.

#"athin+;

reathing is usuall+ done during the )eginning of the in sweep phase of thearms# and the swimmer )reathes in ideall+ through the mouth.

'.1.%. T"a*hin+ !ta+"! o, tt"#,l0 St#o)":

%he )utterfl+ technique with the dolphin *ic* consists of s+nchronous arm

movement with a s+nchronous leg *ic*. %he wave li*e )od+ movement is

also ver+ significant# as this is the *e+ to eas+ s+nchronous over water

recover+ and )reathing.

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A#m A*tion;

oth arms )rea* the water simultaneousl+# hand and forearms first# the arms

swing outwards# el)ows slightl+ fle7ed as the+ )oth continue to swing round

and meet forward of the head# thum) and fingers first. %ogether# the arms

press laterall+# and the arms )egin to fle7 at the el)ow


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3. acing start

4. (onventional start

5. %uc* start

T"a*hin+ Sta+"! o, Sta#t:

For teaching the start to the )eginners the following sequence is followed

1. @osition on the )loc*

2. %a*e off

3. Flight < position in air=

4. Entr+ into the water

5. 0lide

. First stro*e

-owever# )ac* stro*e uses almost a uniform technique which does not

have an+ special name and is *nown as )ac*stro*e start.

'.$. Th" T#n!:

uring the race the swimmer must ta*e a turn from the end of the wall to

complete the full distance of the race. %he swimmers tr+ to use suchtechnique which is quic*er and gives strong push off from the wall within

the permissi)le rules of the stro*e. %he various turns used )+ swimmers

are;

1. Simple turn

2. %hrow awa+ turn3. Summer Sault turn

4. Flip turn

5. oll over turn

. reast stro*e turn

". utterfl+ turn

T"a*hin+ Sta+"! o, T#n:

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1. /pproach to the wall

2. %urn or touch

3. @ush off

4. 0lide

5. First stro*e

TEAC(ING OF EARL3 STAGES IN SWIMMING:

%eaching swimming sounds li*e an eas+ tas* for those who *now how to

swim. ut if +ou are not careful +ou can scare people awa+ from the water

for a good amount of +ears. So# how +ou teach swimming is ver+ important.

If swimming is not taught properl+ and correctl+ children can develop a

pho)ia.

Rol" o, T"a*h"#:

1. (heerful attitude

2. ?nderstand individual differences

3. ffer plent+ of encouragement

4. ecognie fear of student

5. evelop self confidence with students. @raise students

". -ave patience

Th" "+innin+:

/ssem)le the class at pool side at a given point. First orient the children with

pool surroundings and swimming environment )+ ta*ing them around the

pool# showing various equipments# changing rooms# different depths of thepool speciall+ the limits of shallow water. /lso )rief the safet+# health and

h+giene rules which are to )e followed )+ all at the pool. %hen the+ are as*ed

to change. Engage them in tal*s and )ring closer to the pool. ,a*e them sit

on the dec* around the shallow end with feet hanging and swinging in the

water ma*ing waves. /lso encourage them to lean forward and touch the

water with hands.

Ent#0 into th" Pool:

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rganie a partner s+stem


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position the+ lean forward on the water push off with the feet and glide

towards the wall# rail or scum gutter.

Floatin+:

emem)er that it is much easier to float on the surface )+ *eeping the )od+

rela7ed then )+ thrashing a)out with arms and legs. /fter having left the

)ottom with support# the child should now )e read+ to float without an+

support or help.

T0"! o, Float!:

1. %uc* float

2. >ell+fish float

3. @rone float

4. Star float

5. Supine float

P!hin+ O,,5 Gli/in+ an/ Stan/in+ U A+ain:

%he )eginners should now gain confidence in doing this stage as swimming

is )ased on the principle of gliding across the surface of the water. Stand with)ac* to the side walls of the pool and close up against it# leave the shoulders

into the water *eeping the head a)ove the surface# now place foot against the

wall# ta*e a deep )reath lower the face into the water and push off with the

raised foot. :ift the other leg so that )oth legs end up straight and pointed

)ehind. %he )od+ will stretch and on the surface and now glide towards the

partner standing 45 meters awa+. %he partner now hold the out stretched

hand# lower the hips# pull the *nees under the )od+ thrust them down to the

)ottom placing a little apart# stand up on the floor raising the head anshoulders.

@ractice gliding further with a float held in e7tended hands. It ena)les the

)eginner to sta+ on the surface and ma*e him read+ to learn the swimming

stro*e.

Whi*h St#o)" Fi#!t6

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%here are no set rules as to the order in which swimming stro*e should )e

taught to the )eginners. %here are various schools of thought a)out the stro*e

)est suited to the )eginners. Some sa+ free st+le should )e taught first some

sa+ )ac* stro*e. hatever the merits of an+ stro*e ma+ )e# the author feelsthat a multiple stro*e approach in the earl+ stages ma+ )e preferred where )+

giving the learner an e7perience of all stro*es and later ma*ing up his own

mind. %he )utterfl+ stro*e# however# ma+ )e introduced at a later stage as it

requires a high degree of swimming proficienc+# strength and coordination.

7. SWIMMING TRAINING 8 GENERAL AND SPECIFIC:

Swimming )eing an aquatic sport has the advantage of training )oth on land

and inside water. %he training in Swimming is imparted more on land during

the transactional period and earl+ part of preparator+ period. In order to

develop a strong )ase of motor a)ilities which can later on )e transferred into

good Swimming performance )+ training the Swimmers in water. %he

training in Swimming has three main categories which are given as follows;

S-immin+ T#ainin+

1. Lan/ T#ainin+ 2. Wat"# T#ainin+ $.

P!0*holo+i*al T#ainin+

1.1. Strength 2.1. Endurance

1.2. Endurance 2.2. Speed

1.3. Speed 2.3. %echnique

1.4. Fle7i)ilit+ 2.4. (oordination

7.1. LAND TRAINING:

7.1.1. STRENGT( TRAINING:

1.1.1. (allisthenics

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1.1.1.1. (allisthenics without apparatus

1.1.1.2. (allisthenics with apparatus

1.1.1.2.1. opes

1.1.1.2.2. enches1.1.1.2.3. @arallel ars

1.1.1.2.4. all ars

1.1.1.2.3. eam# -oriontal ars

1.1.2. %raining with eights G esistance

1.1.2.1. asic eight %raining

1.1.2.2. ,ulti 0+m G @ulle+ eights

1.1.2.3. Stretch (ords

1.1.2.4. esistance (ords

1.1.2.5. ,edicine alls

1.1.3. Isometric %raining1.1.4. Iso*inetic %raining

7.1.2. ENDURANCE TRAINING:

1.2.1. unning

1.2.1.1. (ontinuous ,ethod

1.2.1.1.1. Slow (ontinuous ,ethod

1.2.1.1.2. Fast (ontinuous ,ethod

1.2.1.1.3. /lternating ,ethod

1.2.1.2.4. Fartle* ,ethod

1.2.1.2. 6on ! (ontinuous G Interval ,ethod

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1.2.1.2.1. E7tensive G Slow Interval ,ethod

1.2.1.2.2. Intensive G Fast Interval ,ethod

1.2.2. (ircuit %raining

1.2.2.1. Fi7ed ose ,ethod

1.2.2.2. %ime (ontrol ,ethod

7.1.$. SPEED TRAINING:

1.3.1. eaction /)ilit+

1.3.1.1. Simple eaction /)ilit+

1.3.1.2. (omple7 eaction /)ilit+

1.3.2. ,ovement Speed

1.3.3. /cceleration /)ilit+

1.3.4. :ocomotion /)ilit+

1.3.5. Speed Endurance

7.1.%. FLE9IILIT3 TRAINING

1.4.1. allistic ,ethod


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%here are various method upon which endurance training can )e made some

are as follows;

O"# Di!tan*" M"tho/ Ma#athon S-immin+:

%his method is speciall+ used in earl+ part of preparator+ period. %he @ulse

rate ranges )etween 15' ! 1' )t G min. It improves cardiovascular

endurance. Swimmer is trained at distances greater than the distance of his

event which he is training. e.g. for 2''m event he ma+ swim 1'''m or

15''m with or without timing or he ma+ swim 4C4''m at a )it faster speed.

7.2.1.2. Fa#tl") M"tho/:

It consists of Swimming relativel+ long distances sa+ a)out $''m or over

continuousl+ using variet+ of speed. -owever# distances are smaller than

,arathan Swimming. It has two forms; organied and unorganied. In

organied form# the coach prepares the pace such as 3 lapses slow# 1 fast 2

slow# 2 fast 2 slow. %his method is also used as sectional practice with *ic*

)oard and pulls )uo+s. ,a7imum pulse rate ranges )etween 1"' ! 1$' )t G

min. In unorganied form the Swimmer swims at his own wish depending

upon his condition and feeling during training. %he proportion of slow and

fast remains 1;4 or 1;2.

7.2.1.$. Int"#al T#ainin+:

It consists of swimming a series of repeats at a given distance with an

impartial rest in )etween the repeats. %ime and pace is maintained in repeats

with impartial recover+. @ulse rate raises upto 1"' ! 1$' )t G min. and

recover+ upto14' ! 15' )t G min. %he distance is never longer than the

distance the Swimmer is training for. E.g. if the sprinting time of a 2''mSwimmer is 25 sec for 5'm# then he will )e Swimming 25C5'm on 3' sec. of

rest interval. It is used in middle phase of preparator+ period. %he Interval

,ethod is further divided into Slow and Fast Interval methods.

7.2.1.%. R""tition T#ainin+:

%his method is the refinement over the fast interval training method where

the Swimmer swims at a controlled speed and complete rest is given in

1$


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)etween the repeats. Intensit+ of load varies from $5K ! &5K of sprinting

speed. E. g. for a 2''m Swimmer# if his )est time in1''m Free St+le is '

sec.# then in repetition training he should swim 1'C1''m on 3 to 4 sec.

with an interval of 4 ! $ min. It is used in final stages of competition period.

7.2.1.'. S#int T#ainin+:

%his method consists of Swimming at near ma7imum speed


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$.1.1. pen time trial should )e conducted and announced well in

advance so as to give fair chance to all Swimmers. / (ommittee should

)e appointed for this purpose.

$.1.2. Selection should )e )ased on true performance of the Swimmerand no favour of an+ *ind should )e done.

$.1.3. efore selecting the team# find out from the organisers of the

competition that how man+ Swimmer the+ shall permit per event and

select the team accordingl+.

$.1.4. %he num)er of Swimmer in the team should )e minimum whereas

the events covered should )e ma7imum.

$.1.5. It will )e more economical to select a small team )ut at the same

time it should )e )est possi)le.

$.1.. For rela+s +ou should alwa+s have one leadoff man and one

good anchor man. In rela+ teams the first Swimmer should )e a)le to

ta*e a good start and should give lead to the team. %he anchor man

should )e more e7perienced having fighting spirit. -e should )e a)le to

swim )etter even if the team is trailing.

$.1.". %he team should )e selected according to the level of competition

in which the+ are going to ta*e part. o not distur) +our regular

coaching )+ alwa+s sending +our )est pla+ers G swimmers.

=.2. Wat"# Polo T"am S"l"*tion

%he )est possi)le pla+ers suita)le to particular position should )e selected.

%he pla+er should )e a)le to pla+ at almost all positions. /s per FI6/ rules

the water polo team consist of 13 pla+ers. %he water polo team should )e

)alanced and pla+ers should )e )asicall+ good having all qualities required.

Select the )est pla+ers )ut at the same time preference should )e given to all

rounders. %he selection can )e done )+ having 2 0oal *eepers# 5 efenders

and Forwards.

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>. TACTICS INVOLVED IN SWIMMIMG

Swimming is an individual and c+clic sport and not much strateg+ and tacticsare involved in it. For this reason# e7cept pacing the race# there is not much

attention paid in this regard. In order to achieve the )est performance# a

swimmer must learn to distri)ute his distance economicall+ and thoughtfull+

through out the race.

%actics in Swimming of different races can )e categoried in three different

phases which are as follows;

1. Sprint races

2. ,iddle distance races

3. :ong distance races

S#int Ra*"!

'? mt!: %he 5' mts race is purel+ speed event and much depends on the

start itself. %he entire distance a swimmer covers at all out speed without

much )reathing especiall+ in free st+le events. / good finish is required

indeed as nec* to nec* fight is there.

1?? mt!:In 1'' mts events it is not possi)le to maintain all out speed over

the entire distance. In this event the )est polic+ is to swim the first 5' mts

within 1G2 ! 1 sec of cloc*ing time in 5' mts and also the 1st 5' is swan in

1 G L sec faster than the second 5'm )ecause the swimmer gets advantage of

start and moreover he is fresh.

E.g. For pacing 1'' mts free st+leE7pected time 5. 5 sec

est time of 5' mts 2.5 sec

%he pacing time for each 5' mts would )e 2". 5 sec


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In pacing middle and long distance races the swimmer tries to prevent

)uilding up high o7+gen de)t in the race. + Swimming at a ver+ fast pace

he will accumulate a high level of o7+gen de)t earl+ in the race and will

e7perience an immediate drop in his speed.

%he 1st 5'm is usuall+ 1sec. faster than other remaining laps in 4''m and

longer events. In other stro*es where the distance is not more than 2''m# the

1st 5'm is onl+ faster )+ 1!2 sec. In middle distance races of 2''m and

4''m a Swimmer ma+ sometimes prefer to )egin faster than an ideal pace

and attempt to get out in front avoiding the chopp+ waters. Some Swimmers

li*e to swim the strateg+ races in relation to the opponent.

1?. CONDUCT OF SWIMMING COMPETITIONS:

Dti"! an/ o-"#! o, S-immin+ o,,i*ial!:

Following officials are required for the conduct of Swimming (ompetition

and the+ wor* according to the duties assigned to them ;


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)+ using clapper# whistle# )uer etc. and he shall have power to decide

whether the start is fair or not.

CLER@ OF COURSE shall assem)le Swimmers prior to each event

according to their lane num)ers allotted to them.

C(EIF INSPECTOR OF TURNSshall ensure that inspector of turns fulfill

their duties during the competition.

INSPECTOR OF TURNS:ne inspector of turns shall )e assigned to each

lane at each end of the pool. Each inspector of turns shall ensure that

Swimmers compl+ with rules for turning and touching. In $'' and 15'' m

events inspector of turns shall record the num)er of laps completed )+ the

Swimmer of his lane and *eep Swimmer informed a)out the remaining laps

)+ showing them M:aps (ardsN and semielectronic equipment ma+ )e used.

UDGES OF STRO@Eshall )e located on each side of the pool. Each

8udge of stro*e shall ensure that the rules related to the st+le of Swimming

designated for the event are )eing o)served.

C(IEF TIME @EEPERS shall assign the seating positions for all time

*eepers and the lanes for which the+ are responsi)le. (hief time *eeper shallcollect a slip or card from the time *eepers of each lane showing the times

recorded and handed over to the eferee.

TIME @EEPERSshall ta*e the time of the Swimmers in the lane assigned

to them. Each %ime *eeper starts his watch at the starting signal and shall

stops when the race is completed )+ the Swimmer of his lane.

FALSE START ROPE PERSONNEL stand at a distance of 15m awa+

from starting point. -e shall drop the rope if start is not properl+ ta*en )+ the

Swimmers in order to stop them.

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ANNOUNCERma*es an announcement of the events well in advance so

that the Swimmers ma+ ma*e themselves read+ on correct time at particular

place.

C(IEF FINIS( UDGE shall assign each finish 8udge his position. /fterthe race# the (hief Finish >udge shall collect signed result sheets from each

finish 8udge and esta)lish the result and placing which will )e sent directl+ to

eferee.

FINIS( UDGES shall )e positioned in elevated stands in line where the+

have clear view of the course and the finish line. /fter each event the finish

8udges shall decide and report the placing of Swimmer according to the

assignments given to them.

11. SCORING PATTERN:

In swimming there is no hard and fast scoring pattern for deciding the %eam

(hampionship. -owever# the organisers ma+ adopt following point s+stem;

For individual events the points could )e 5# 3# 1 for the first# second and third

places respectivel+. For rela+ events it would )e dou)led# i.e.# 1'# # 2 for thefirst# second and third places respectivel+.

O O O O O O O O

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