Individual Sports: Swimming Overview

Individual Sports

• Individual sports involve athletes developing skills at their own pace, without relying on other players.

Swimming

• Swimming is propelling oneself through water using limbs.
• Workouts focus on endurance, form, and speed.
• Children should be introduced to water early, as humans are familiar with water from being in their mother's womb.
• Swimming is a low-impact exercise good for all ages. It can build muscle strength, endurance, and cardiovascular fitness. This exercise also cools you down in the summer. Its safety, ease on the joints, and ability to be enjoyed into old age make it a great choice.
• Swimming can improve physical and mental well-being. It can improve stamina and coordination. It will also strengthen muscles more than other sports.

Dates to Remember in Swimming

• 1800: First swimming race held in Europe.
• 1844: Freestyle introduced in London swimming race.
• 1873: Breaststroke introduced.
• 1896: Swimming became part of the Athens Olympics.
• 1900: Backstroke introduced.
• 1952: Butterfly stroke (a variation of breaststroke) introduced.

Benefits of Swimming

• Health: Swimming is a valuable form of exercise; it engages all body parts.
• Fitness: Improves physical fitness, particularly stamina and coordination. It actively engages both mental and physical participation.
• Safety: Learning to swim is essential for emergencies where it's necessary to reach shore or stay afloat.

Swimming Safety Tips

• Have a clean bill of health from a physician before swimming.
• Take a shower before and after swimming.
• Empty your bladder before entering the pool.
• Take a foot bath before entering the pool.
• Avoid swimming when experiencing contagious illnesses (e.g., sores, infections).
• Do not swim when there are open wounds or infections.
• Do not spit into the pool.
• Do not eat in the pool.
• Do not swim during menstruation.

Swimming Safety Considerations

• Avoid rough play in the pool.
• Do not swim alone in deep parts of the pool unless supervised by an instructor or lifeguard.
• Wear swim caps and keep hair out of the eyes.
• Warm up before swimming.
• Don't swim if under the influence of alcohol or drugs.
• Follow all pool rules and guidelines.

Basic Water Safety

• Tow in with help from a rope, towel, or shirt.
• Have a ring buoy or life saver.
• Extend a hand or leg to extend assistance.
• Help someone unsafe in the water by extending a hand, holding a non-swimmer's wrist, chin, hair, or bathing suit strap and getting them to safety.

Improving Capacity & Strength

• Improves capacity by using multiple body parts simultaneously (arms, legs, and lungs).
• Strengthens the heart muscle, enabling faster blood circulation, which improves overall health.
• Swimming strengthens the body against illnesses.

Building Muscle

• Water offers higher resistance than air, making swimming a more effective workout.
• Exercise and builds stronger muscles in the hips, shoulders, arms, and back.
• Swimming is a safe and cushioned exercise form.

Workout Time (Beginner)

• Beginners can begin with 10-15 minutes of swimming.