Swimming

Back Crawl

(backstroke) - Head back, the swimmer brings her right arm out of the water with the thumb pointing down. The left arm begins to pull down and away from the body. A shallow, powerful flutter kick is used. The right arm remains straight while the hand turns so that the thumb points up and the little finger enters the water first. The left arm begins the power phase of the underwater stroke and exits the water near the left hip. The cycle continues.

Survival Float(also called drownproofing)

This is a face-down floating technique that you can use if you end up in the water in an emergency as a last resort to save yourself. This was developed to help water accident victims in warm water conserve their energy while they waited to be rescued. Hold your breath under water letting your legs and arms dangle. Raise head and exhale.

how can you be safe at a pool, lake, or beach?

1. Learn to swim well enough to survive in an emergency. 2. Never swim alone. 3. Swim only in supervised areas. Read and obey all rules and posted signs. 4. Know your limitations and don't overestimate your ability. 5. Learn the simple and safe reaching rescues. 6. Do not substitute inflated tubes, air mattresses, or other artificial supports (noodles) for swimming ability. 7. Inexperienced swimmers should wear a personal floatation device (lifejacket) when around the water. 8. Stop swimming at the first indication of bad weather and stay out of the water during electrical storms. 9. Drink plenty of water even if you're not thirsty. Your body needs water to keep cool. 10. Never drink alcohol when you are swimming, diving, or boating. 11. Jump before you dive! Always check the depth before entering the water or enter feet first. Diving into unknown water can result in a smashed skull or a broken neck. 12. Watch out for the dangerous "too's" - too tired, too cold, too far from safety, and too much sun. 13. Protect your skin and eyes from the dangerous UV rays and limit the amount of direct sunlight you receive between 10:00 a.m. and 4:00 p.m. 14. Beware of thin ice! Drowning occurs in the winter too. Avoid walking, skating, or riding on weak or thawing ice. 15. Use common sense about swimming after eating. You don't have to wait an hour after eating before you may safely swim. However, if you have had a large meal, it is wise to let digestion get started before strenuous swimming.

Elementary Backstroke

From the glide position, bend your elbows so your hands slide along your sides near armpits (arms are underwater). With fingers leading, extend arms out to the sides until your hands are not farther forward than the top of your head. With arms straight or slightly bent, sweep back toward feet (bird, scarecrow, pencil). Use the frog kick. Timing - Pull, breathe, kick, glide.

How do you help others in the water?

If the water is shallow enough that one can stand with the chest out of the water, wade into the water (wearing a lifejacket) to assist the person using a rescue tube, ring buoy, kickboard, lifejacket or any other object that can be extended to the victim. The first goal of the rescuer is to stay safe. Rushing into the water to help a victim may lead to the rescuer becoming a victim too. A poor swimmer should never attempt a swimming rescue. A swimmer untrained in lifesaving should swim to a victim in trouble only as a last resort and should take a towel, shirt, or any buoyant object to extend to the victim. Tell the victim to grasp object and hold on while you swim or pull them to safety. Be sure to keep object between rescuer and the victim to prevent victim from grasping the rescuer.

How do you help others outside the water?

Tell victim what to do to help with the rescue, such as grasping a line, ring buoy or any other floatation device. Reaching assist - Use any object that will extend the reach, such as a pole, oar, a tree branch, a shirt, a belt, or a towel. Sweep object toward the victim from the side until it makes contact with an arm or hand. Brace yourself on a pool deck, pier or shoreline. Throwing assist - Rescue a conscious victim out of reach using a throwing assist. A floating object with a line attached is best. The victim can grasp the object and be pulled to safety.

Underwater Swim

Use a breaststoke kick or flutter kick. Extend the arms out and pull backward to the thighs and kick at the same time followed by a glide with arms at sides. Safety precautions - swim with eyes open and one hand extended in front of you.

Front Crawl

is the fastest of all the swimming strokes. As the left arm comes out of the water with the elbow bent, the right arm begins to pull through the water. The head points downward and the legs move in a constant flutter kick. The left arm rises out of the water with the elbow pointing up. The right arm reaches deep into the water and pulls back. As the left arm enters the water, the right arm finishes the power phase of the stroke. At this point with the shoulder away from the face and head turned, the swimmer can breathe. As the right arm exits the water, the left arm begins the second half of the cycle. The swimmer places his head back in the water until he needs another breath, usually once a cycle

Breast Stroke

is the slowest competitive stroke. With the arms extended in front of the head and the legs extended back, the body is streamlined in the water. The arms sweep out away from the body as the head lifts up. The knees bend and the feet move toward the torso. The arms sweep in and then extend out in front of the head. The feet move out and back to kick. The frog (whip) kick pushes the body through the water. Arms extended, the swimmer glides through the water.

Treading Water

keeps you upright in deep water with your head out of the water. This is important safety skill for all swimmers. You can tread water using your arms only, legs only, or arms and legs together. Use the scissors or breaststroke kick along with sculling movements of the arms and hands. The movements should be relaxed and slow. Move the arms and legs only enough to keep your body vertical.