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Swimming can be enjoyed by young and old alike, individually or in groups, Once you know how to swim you can take part in many other activities, such as water polo, synchronized swimming, diving, sub aqua, competitive swimming and all water-based sports, among which sailing and canoeing are very popular.
Swimming is also a very healthy activity, because it exercises all your muscles and keeps your body in tune. Many doctors recommend swimming for overcoming commonplace ailments or for getting your strength back after an injury.
When to Start
It is never too early or too late to learn to swim. The younger you start the better, because this is when you learn quickest, but people in their seventies can learn to swim very successfully. Babies may be introduced to the water only months after their birth, as long as the water is warm. (Cold water is dangerous as it takes away the babys natural body head). Children of two, three or even younger can be taught the basic swimming skills and encouraged to move through the water unaided. But if you cant swim already, the time to start is now, whatever your age. [111]
Understanding Basic Concepts in Swimming
The preliminary explanations are essential to understand the propulsive mechanisms used in swimming. They outline in simple terms the ideas that lie behind the mathematical theory of fluid dynamics, the branch of science dealing with the application of propulsive forces in fluids Indeed, a first requirement understanding the following account is familiarity with the basic concepts and terms used in fluid dynamics.
It will be necessary, for example for the reader to know how streamlines are used to from the patterns that show the direction, velocity, and pressure differences in the flow. These three factors always have an important effect on propulsion. In particular, a flow pattern will reveal whether propulsion is taking place in steady or unsteady flow, a distinction I will explain why airfoil-type lift propulsion cannot occur in unsteady flow. When we combine this knowledge with the fact that human swimming propulsion takes place mostly in unsteady flow, it becomes apparent that top exponents must use a propulsive mechanism other than the airfoil-type method previously thought to predominate. [89]
Flow patterns show us that skilled human swimmers develop predominant lift propulsion in unsteady flow conditions via a comparatively unorthodox mechanism that does not require the hand to be presented at all times at an ideal angle of attack for lift-force propulsion to occur. In fact, propulsion in an unsteady flow is a common aspect of fluid dynamic propulsion in nature and is dependent upon establishing a flow circulation around a propelling surface before lift propulsion can occur. I will later explain in detail th is important principle of circulation as it applies under various sets of circumstances.
It is necessary then, to proceed step by step through a sequence of simple explanations of important fluid dynamic principles, whose significance to human swimming, especially in developing new teaching and coaching methods, will gradually become apparent. [89]
Where to Swim
It is important that your first experience of the water is enjoyable so the best and safest place for learning to swim is your local swimming pool. Of course, it is possible to swim in the sea, rivers, canals, lakes or ponds, but these places are seldom suitable for beginners because of hazards such as currents, weed, sudden changes of depth and cold water. The water temperature in the swimming pool will be 26-29o C, which is ideal or learning to swim, and you will be able to relax and concentrate on making the right movements.
You will probably be able to take lessons at your local pool. Ask there for details. There may even be a smaller teaching pool, in addition to the main one.
Dont go swimming alone until you feel confident in the water. Pools usually employ lifeguards to keep an eye on the swimmers, but it is better to accompanied by an experienced swimmer or a teacher at first.
EQUIPMENT
One of the great advantages of swimming is that it costs so little. All you need is a swimming costume, a towel and the price of admission, although there are a number of other useful pieces of equipment, such as artificial aids and goggles.
You will enjoy your first swimming lessons much more if you feel relaxed and confident, so it is sensible to make use of some of the artificial aids which are available, Inflatable arm bands, rubber rings, floats and flippers will help you to float and will get your body into a horizontal position in the water. This is essential for all swimming movements. You can be swimming in your very first lesson with the help of an aid! Aids can also be used to improve your strokes after you have learned to swim as we shall see later later in the book.
Wearing a bathing cap is useful for keep in hair out of your eyes when you swim, but dont expect it to keep your hair completely dry. Successful swimming means putting your head in the water, so some water is bound to get in under your cap.
Most swimming pools contain chlorine, a disinfectant which make a hygienic for numbers of people to swim in the same water Chlorine may make you eyes sting, but this usually wears off quickly, or you can help it by using an eye lotion. Goggles can be useful for keeping chlorine out of your eyes, and many competitive swimmers wear them. Make sure they fit really well or water will get trapped inside them, which can be nuisance. Some people also find that google help them to see better under the water, so they can tell whether they are doing the strokes correctly or not. [112]
TEN RULES OF SAFE SWIMMING
- Stay in your depth until you have learned to swim.
- Try to a make sure that you never swim alone. if you get into trouble you may need help.
- If you wear an aid, make sure that it fits comfortably and does not restrict your movements.
- Take care when walking near a swimming pool, because the side is often wet and slippery. Dont run or jostle people.
- Never eat or chew anything while swimming as this could be dangerous, and never swim on a full stomach. After a heavy meal you should wait for at least an hour before swimming, to allow time for digestion.
- Never duck anyone under the water. This could frighten a beginner and damage his confidence.
- Never pretend to be drowning. Remember what happened to the boy who cried Wolf! once too often.
- If you do swim in the sea, be very careful when using a rubber ring. You could be carried away from the shore very quickly by a current.
- Take care to dry yourself thoroughly after each swim, to avoid colds and chills.
- Everyone likes to swim in water that is clean, so you should always have consideration for others when you use a swimming pool. Before entering the water visit the lavatory, take a shower, if one is provided, and wash your feet in the footbath. Never go swimming if you have an infection or an open sore. [113]
How to Practice Swimming?
- Lean forward, while you are standing in the shallow and so that the tops of your shoulders are just clear of the water. Perform the arm movements and try to achieve the correct breathing position. [114]
- Do the same exercise while walking forward in the water. Think about positioning your mouth just clear of the water.
Again in the breast stroke and butterfly your face is in the water for most of the stroke. It is usual to take a breath at the end of the arm pull, with your head facing forward and lifted slightly out of the water so you can breathe in (see 58, 84). [114]
- Practice this movement of the head while standing in the shallow and or holding on to the rail.
- Practice this pattern of breathing while you are doing kicking exercises with a float.
In back crawl your face is naturally clear of the water, so there are fewer breathing problems. But you still need a regular breathing pattern. It is normal to inhale during the recovery of either the right arm or the left. [114]
Getting to Know the Water
Check which the shallow end and not the point where you will be out of your depth. Stay within your depth until you can swim confidently without an aid. Select whch of the artificial aids you would like to use, making sure that it is property inflated and fits securely.
You are now ready to get into the water and the easiest way is either to climb in backwards down the pool steps at the shallow end. (1) or sit on the edge of the pool and, holding the side or the rail, twist yourself around and into the water (2)
Moving about
If you feel a little nervous at first, grasp the rail, trough or side of the pool and jump up and down a few times to get used to the water. Now start to walk around, making sure that you stay within your depth. As you gain more confidence, try to keep away from the side of the pool or you may be tempted to having on to the rail or edge too much. You will only learn to swim when you are away from the side. Try making yourself very tall as you walk, then very small, by crouching low in the water. Use your hands to keep yourself balanced and to pull yourself along.
Floating
You need to be able to float before you can swim, so push your shoulder and hands under the surface of the water. You will find that the ar inside your aid almost forces you to take your feet off the bottom of the pool. Bend your knees a little, still keeping your shoulder under the surface, and you will find that you are floating, although you are still in and upright position (3).
Try turning around, pulling and pushing against the water with your hands and kicking with our feet. Turn first one way, then the other and your will see that you are quite safe. Your body, made lighter by the aid, is supported by the water, and your aid keeps your head and mouth above the surface so you can breathe easily. Practice this a few times.
While doing these movement, you will feel the pressure of the water gently bringing your feet closer of the surface. Just let them come up, so that you are now horizontal, which is the correct position for swimming. Either lie on your back, by bringing you feet up in front of you and resting your head in the water (5), or on your front by leaning forward and letting your feet come up behind you, and keep your head out of the after (6). Again kick with your legs and feet, and make pulling and pushing movement with your arms and hands. [115]
Getting Back On your Feet
It is sometimes a little difficult to get back on to your feet after floating horizontally. If you are on your back, life your head upto forwards. At the same time, push the water behind you with your hands and let your feet drop to the bottom. If you are on your front, lift your head up and backwards. This time push the water away in front of you. Bend your knees so that you land flat on your feet. Practice this.
Dont spend too long in the pool during your first lessons. It is better if they are brief and enjoyable rather than long and tiring. All you should be trying to do at first is to get used to the water and the effect that it has on your body. [115]
Getting your Head under
You will need to get used to the feel to water on your face, because swimmers breathe out under the water and in when the mouth is above the water (see page 26). So start by taking a deep breath and lowering your face into the water while you are standing in the shallow and. Breathe out by blowing bubbles hard through y our nose and mouth at the same time-you can practice this in the bath at home. Dont hold your nose while you submerge ad dont rub your eyes afterwards because this will irritate them.
Practice a few times, aiming to lower your face a little further each time. When your head is completely submerged, open your eyes. You wont see clearly under the water as above it, but you will be surprised how much more confident you feel when you can do this.
Keep trying you are happy to sit on the floor of the pool with y our open (7). You will have to take off your aid when trying this, of course, because an aid makes you buoyant. Underwater games will also help you to get used to the feeling of keeping your eyes open when you submerge, so get a friend to join you. Try submerging while holding hands, counting each others fingers or even humming tunes for the other to guess (8). If you want something you can do your own, try picking up object from the bottom of the pool. [116]
Water Confidence
You can only claim to be water confident when you can move around freely on the surface and underwater, controlling y our movement without any fear or tension. There are many ways of building up confidence, and floating is a particularly useful exercise. The ability to float depends on the size of your lungs and the amount of far carried, so some people find it difficult and others are natural floaters.
The mushroom float is a good test of whether or not you are a natural floater. Take a deep breath and tuck up (9), holding your knees and keeping your face in the water (10). Allow your body to settle. If you remain at the surface you are a natural floater. Try it and see what happens.
There are many ways of floating, on your back and on your front, making various shapes with your body as you do so. You may find that you float better in one position than in others. Find out all the different ways you can float. [117]
Learning to Swim
Successful swimming result from a combination of the following.
- A streamlined, horizontal position in the water.
- Mastery of the various kicking (leg) actions.
- Mastery of the various pulling and pushing (arm) actions.
- An efficient breathing technique.
- The determination to overcome any fear of the water, and plenty of practice, which will give you confidence and help to develop your skill.
In this Section we shall be looking at these five factors, one by one, and giving you practices to do for each one. Try them with as aid on, then, when you have built up your confidence, without an aid. The important thing to remember is that there is no need to be in a hurry. Just do things at your own pace. Trying to learn something each time you visit the pool. [118]
We learn the four swimming strokesfront crawl, back crawl, breast stroke and butterfly.
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