The asa over 50s ‘feel young aga campaign ensuring everyone has the opportunity to swim
ain’
contents 1
Swimming lessons are for kids? Rubbish! A little bit of information about learning to swim as an adult.
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from the poolside, in. We’re taking a new approach to how you learn to swim.
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10 health benefits The top ten health benefits of swimming that will leave you feeling and looking younger.
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Session #1. opening up about your worries and fears A problem shared is a problem halved. This is the first section to your lessons where you can write down your worries, fears and moments in your life that contributed to your fear of the water.
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session #2. basic strokes and techniques Some information about the 4 main strokes swam in the pool.
19 - 2o
session #3. swimming kit What a swimming kit is and what it’s used for.
21 - 22
where you can take part Information on the cities in the UK where you can take part and website details.
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shops. blogs. forums A list of websites that will interest you as you learn to swim.
Swimming lessons are for kids? Rubbish! Can’t swim? Are you an adult who can’t swim? Does the thought of swimming lessons as an adult make you feel embarrassed? Well, The ASA (The Amateur Swimming Association) are here to help. We have set up a ‘Learn to Swim Campaign’ for the over 50’s in partnership with all local swimming pools in the UK. We want to help you beat that awful fear and help you find a new love for swimming. This leaflet is everything you need to know about the scheme and how we can transform your relationship with swimming.
The Facts 1 in 5 children leave school unable to swim You may have been one of these children yourself and maybe you want to do something about it to help your grandchildren. It’s never too late to learn!
swimming is the only sport that can save your life Swimming is a fundamental life skill that anyone can learn.
burns off more calories than walking or biking An hour of vigorous swimming will burn up to 650 calories.
Drowning is the 3rd leading cause death in the uk Drowning accounts for 7% of all injury related deaths.
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From the poolside, in We’re taking a different approach...
We’re not going to push you in at the deep end and have you in the water straight away. Instead, we’re going to introduce you to swimming on dry land first. Understanding how the body works in the water will give you a better understanding and will prepare you mentally for your experiences in the pool. This approach is for everyone and all are welcome to attend the sessions. The sessions will cover the simplest topics to how you can make the most of the pool.
here’s how it works:
1. go to your city’s pool Each city and will give seminars on swimming at your local swimming pool. You will be able to go along to the sessions for the allocated times. Each city will be different depending on other activities in the centres.
2. meet your asa coach A friendly and helpful volunteer coach from the ASA is appointed for each city and will give seminars on swimming at your local swimming pool. Your coach will go through this booklet with you and work on your mind set and confidence before any swimming training begins. We want to work on your mind before we go near your body. You will get to know your coach and feel comfortable around them before getting in the pool.
3. attend the sessions Attend the sessions and learn how to swim! Once your coach has gone through this booklet and you have come to terms with your problems, they will take you into the pool and work on all you have learned. We don’t just want to teach you how to swim, but to be able to swim correctly! This approach to swimming will help you get the most out of your swimming lessons and will help you realise that you’re not alone about how you feel. After all, a worry shared is a worry halved!
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10 health benefits look and feel younger
There are many health benefits to taking up swimming to your mind, body and soul. Swmming can make you feel and look younger as well as improve your mental health, aches and pains and increase your life span. Here, we’ll dive into the 10 ways taking to the water can boost your health.
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1. the ability to do more with less The body is supported 90% by the water while we swim and therefore makes us lighter. This allows us to have a full body workout without any harsh impact on our muscles and bones.
2. INCREASED MUSCLE TONE AND STRENGTH Unlike any other sport, when you swim you are pulling yourself through water which is about twelve times denser than air! That means that every kick and every arm stroke becomes a resistance exercise.
3. Improved Flexibility Swimming puts the body through a broad range of motion that helps joints and ligaments stay loose and flexible.
4. A Healthier Heart The main muscle which swimming improves, is our heart. Because swimming is an aerobic exercise, it serves to strengthen the heart, not only helping it to become larger, but making it more efficient in pumping -- which leads to better blood flow throughout your body.
5. Weight Control
Swimming is now recognized as one of the biggest calorie burners around, and it’s great for keeping weight under control.
6. Improved BREATHING Unlike exercising in the often dry air of the gym, or contending with seasonal allergies or frigid winter air, swimming provides the chance to work out in moist air, and makes you control your breathing. This helps the function of your lungs and improves lung capacity.
7. LOWER Cholesterol Swimming can lower your cholesterol levels to the right balance thanks to its aerobic power, which has been proven to raise HDL levels. And for every 1% increase in HDL cholesterol, the risk of dying from heart disease drops by 3.5%
8. Lower Risk of Diabetes A Vigorous swim session, just once a week, can lower your risk of contracting type 2 diabetes by 16%.
9. Lower Stress, Higher Spirits and a Better Brain Swimming is a great way to release endorphins. In addition to a natural high, swimming can also evoke the relaxation response the same way yoga works on the body. This is due in large part to the constant stretching and relaxing of your muscles combined with deep rhythmic breathing.
10. LONGER LIFE If the previous nine reasons weren’t enough to convince you of the health benefits of swimming, perhaps this one will: It can keep you from dying. swimming can at least help you avoid dying prematurely. those who swim have a 50% lower death rate than runners, walkers or men who got no exercise
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opening up about your worries and fears session #1
It’s all about the confidence Opening up about something you’re embarrassed or afraid of can be a difficult step. You might feel alone about how you feel but there is always someone else out there with the same problem as you.
In this section we want you to fill out every single worry and fear you have about the water. It doesn’t matter how ridiculous or petty you think it sounds - a fear is a fear. We also want you to write down why you believe you have this fear or the moment in your life that may have caused it. You may be unable to pin-point exactly what it is that scares you, so we’ve given you a few suggestions at the bottom that should help. This section will be taken to your first session where you can discuss openly with other sufferers and your ASA coach. Opening up is the first step of solving your issues.
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worries and fears
when did this happen?
Bad experience as a child
Worried about what people think of you
Fear of drowning
Almost drowned
Feeling over exposed
Worried you will be splashed by others
Never had the opportunity to do swimming lessons
Fearful of not being able to stay afloat in deeper water
Feeling a loss of control in the water
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basic strokes and
Techniques session #2
an introduction So, we want to tell you a little about the different strokes you can swim in the pool. You probably already know the strokes and how what they look like, but we want to show you the correct way to swim them before you attempt them in the water. The more aware you are about your arms, legs, feet, shoulders and head, the more aware you will be in the water. It may seem silly to practice swimming without water, however, it takes away the worries and allows you to focus on your technique.
Your ASA coach will have you act out these strokes in the session to make you aware of your movements and how your limbs should work in the water. Swimming is all about synchronisation between your arms and legs and once this is understood, your swimming will improve rapidly. The strokes are explained briefly, and then are broken down into more detailed pointers and tips. This is to ensure you understand how each stroke works.
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freestyle/front-crawl The simplest and most universal stroke there is to swim. Lying on your front, the water supports your stream-lined body. As your arms alternate this allows a rolling movement of the body for an easier recovery, meaning that your arms will not feel any significant strain from pulling the water. Your feet kick the water at a rhythmic pace which allows you to keep your body in a constant position. Both your arms and legs are just as important in swimming and by working them together, you save energy and increase speed.
backstroke/back-crawl Breathing is an extremely important part of swimming. If you can’t breathe properly then swimming will become 100 times harder. When breathing while swimming freestyle, you should adopt a type of breathing called ‘‘bilateral breathing’’. While swimming, you take turns breathing out of either side of your body after a few strokes. This also helps with your synchronisation and makes sure you are breathing enough air to continue swimming.
4 main strokes
Butterfly The most difficult (but not impossible) stroke to swim. This stroke requires great strength from both your arms and legs and good stamina. The stroke takes its name after the flying insect itself due to the body shape that the stroke creates in the water. Your arms work in synch to pull your body through the water. When pulling, your arms make a keyhole shape in the water. This pattern is repeated while your legs do what is called ‘‘the dolphin kick’’.
introduction
breaststroke Breaststroke is a very dependant on the movement of legs and arms together. If you think about jumping up onto a wall, you use your legs and arms together to propel your body to a new height. Your arms pull you up the wall while your legs push your body forward to give you momentum. This is exactly how breast stroke works. Your legs move in a circular motion as the soles of your feet push hard against the water while your arms pull the water in.
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Exhalation exercise
Take a breath that’s a little deeper than normal.
hold the breath until your head is submerged.
exhale the breath slowly through the mouth.
breathing
Techniques Breathing is an extremely important part of swimming. If you can’t breathe properly then swimming will become 100 times harder. There are many different breathing techniques as well as exercises which can train you to breathe naturally and more relaxed while swimming. Breathing is an aspect of swimming that has to be looked at closely to help you relax as well as know that you will always manage to breathe. We all fear choking on water or not being able to get enough air but trust us, these breathing techniques will help you greatly. You might feel a little uneasy when you first try them but you will begin to relax and understand that you are in control of your breathing and not the water.
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technique 1
don’t hold your breath One mistake most people make while swimming is to hold their breath. This seems like a natural thing to do as we need oxygen to survive. Getting your exhalation right in the water will make swimming much easier, make you balanced in the water and allow you to move more easily and faster.
When you hold your breath you tense up. When you breathe out you release that tension. Imagine you’re having a stressful day and someone tells you to take a deep breath - it’s not when you take the breath in that you feel better, it’s when you let it go. Holding your breath tenses you up and that is bad for your swimming technique.
When you hold your breath you feel more of an urge to breathe. The sensation you feel is not the lack of oxygen, but the build up of CO2. By holding your breath, the CO2 builds up in your blood stream and lungs and this makes you feel desperate for air.
technique 2
Bilateral breathing When breathing while swimming freestyle, you should adopt a type of breathing called ‘bilateral breathing’. While swimming, you take turns breathing out of either side as you rotate your head after a few strokes. This also helps with your synchronisation and makes sure you are breathing enough oxygen to keep up your stamina and without running out of puff. This is extremely good for training your lungs and improves your lunch capacity.
alternate your breathing by breathing out the right side of your body while your left arm reaches into the water.
With regards to your head position, it’s like the green cross code. You know to look ahead, look left, and look right. It’s as simple as that in the water. Your head should sit in the water, parallel to your shoulders. Your eyes should be focused on the end of the pool while your head is in the water and when you feel the need to breathe you rotate your head to the side and breathe before returning your head to the straight position.
Repeat on the left side as the right arm reaches into the water. Alternate every 3 strokes.
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style pointers & tips
doing it the right way
Now by style, we don’t mean how cool your swimming trunks or swimming costume is... What we mean is, swimming without the correct, basic style can make swimming equally just as difficult. The slightest change in arm positioning, shoulders or body rolls can make swimming much easier. If you know how your movements should feel and where your body parts should start and end, swimming will become a natural process. It’s like riding a bike. Once you know how, it’s basically impossible to forget.
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freestyle
about:
the ‘zipper’
Freestyle is all about the arms and legs working in time. The legs should kick oppositely at all times and the ankles should be loose enough, but not completely floppy, to allow you to kick the water and gain speed.
With regards to your arms, there is an imaginary technique called ‘‘the zipper’’. Imagine you have a zip up the side of your armpits and you have to unzip with the side of your thumb every time your arm reaches out of the water. This technique forces your elbow to point and allows you a lot of space to reach forward and pull the water. As you alternate your arms your body falls into a natural roll.
1. when arm is entering water, reach the arm into a full stretch. keep looking straight ahead.
2. Pull the arm back, pushing the water. use the zipper technique to ensure the elbow points out
3. kick must remain constant and fluid. this will ensure your balance is stable and that the body rolls.
of the water while taking strokes. Roll the body while changing between arms.
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breastsroke
about:
The ‘Barrel’
Breaststroke is much harder to master, than freestyle, as you must swim symmetrically. When pulling the water into your chest, your shoulders will rise up to allow your head to come to the surface of the water.
The ‘Barrel’ is another imaginary technique used in breastroke. When coming up to the top of the water for air, you should imagine there is a barrel in front of you which you have to pull yourself over. This teaches your arms to pull the water tight and takes advantage of the palms of your hands.
Once your head is above the water you should take in a decent amount of air, tuck your chin into your chest and return your head to the water. Breaststroke is a good stroke for those who like to have their head out of the water more regularly for air.
1. Just like freestyle, your arms should reach stretch out straight before you pull back.
While the head is in, or out of the water, it should be tucked into your chest, between your shoulders.
2. The legs should kick out with the soles of your feet pushing the water.
The legs come together before the knees bend and repeat the process.
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body positioning transition
1
2
3
4
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butterfly
about: Butterfly is a difficult stroke to master. It requires great upper body strength but is a fun stroke to swim. The hardest part about the stroke is the dolphin kick. Butterfly takes a lot of stamina, timing and good lung capacity. This is the last stroke you will be attempting to learn.
1. keep your chin tucked into your chest, and your eyes focused on the end of the pool.
Every time your arms surface the water, so does your head. It is at this point you take a breath.
2. As your arms come out of the water, they circle round your head.
Once they re-enter the water they should be parallel. You pull back through the water creating a keyhole shape with your hands as you pull the water.
3. To kick properly, bend your knees slightly with your feet touching each other. Press your feet
downward in a quick flicking motion. It’s important to keep your feet together because it allows for a more powerful movement.
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body positioning transition
1
kick
kick 2
3
4
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backstroke
about: Backstroke is just like freestyle, but on your back! Instead of pulling the water while swimming, you push the water away. The arms move in a more windmill motion while your body rolls. It’s the only stroke where your face is permanently out of the water, meaning you can breathe at all times.
The negative side to backstroke, is that you can’t see where you are going which can be very unsettling for people. However, there are techniques to prevent you from banging your head at the side of the pool.
1. keep your eyes on a fixed position on the roof. Your head does not move from this position.
2. arms move in a windmill motion as your body rolls from side to side for alternating arms.
your pinky finger should enter the water first before the rest of your arm follows.
3. kick stays constant and fluid like freestyle to keep balance.
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2 strokes
look for the flags
3 strokes
If you’re swimming in a lane with others, as well as needing to know how far away from the wall you are, you simply look for the flags that hang across the pool. A lot of people don’t know what these are for. This is a swimmers sign to tell you to start counting your strokes. Knowing how many strokes you take from the beginning of the flags to the wall will give you a rough guide as in when to stop. Once you’ve practiced this a few times you’ll start to do it naturally. So no more bumped heads! Keeping your eyes on a fixed position on the ceiling will also help you keep your body straight. This will keep you from worrying about banging into others and let you focus more on your stroke.
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the kit session #3
what it’s for & how it’s used
We’re going to go through the different swimming kit that you can use from beginners level right up to when you will be able to swim.
Swimming kits are seen to be swimmers tools for training, however, a lot of the kit can be used to teach you how to swim such as floats and flippers. Each part of the kit is designed to focus on a specific stroke technique such as the ‘kick’ or ‘pull’ and also to strengthen different parts of your body. This helps you get fit as well as improve your swimming. Parts of the kit will be used in teaching you how to swim while you get used to floating in the water and getting your balance. Thereafter, you can use them as tools to improve your swimming and make your time in the pool more enjoyable and to give you variation.
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kick float A kick float is used to focus on the kick part of your stroke. It helps to strengthen your legs and even stomach muscles. You relax your arms, holding onto the float, using only your legs, ankles and feet to propel you through the water. You can swim freestyle kick, breaststroke kick and the butterfly dolphin kick using a kick float.
pull buoy A pull buoy is used to focus on the arms. It helps to strengthen your upper body, giving your body support and restricting you from moving your legs while swimming. The pull buoy forces you to pull harder through the water. You can swim any stroke with a pull buoy, however some are a lot more difficult than others.
Flippers/fins Flippers/fins can be worn alone or paired with a kick float to strengthen the legs, ankle flexibility and body position. They give you a larger surface area to kick the water with, therefore will make you faster in the water. They are ideal for underwater training and for learning the dolphin kick.
hand paddles Hand paddles are paired with a pull buoy to give you more surface area on your hands to pull through the water. They can make exercises with a pull buoy easier, but they will also work your biceps and triceps and help build up muscle. Ideal for bingo wings!
Swimming cap Swimming caps aren’t just for keeping your hair out your face, they are also designed to make you more streamlined in the water. They smooth out your head to give the water a smooth surface to flow over as you swim. They can also really make you look the part, and let’s face it, your hair becomes annoying in the water.
water bottle
A water bottle is a necessity in a swimming pool. It might not seem like you’re hot and you certainly don’t look sweaty but you’re losing fluid just as much as you would in the gym. You need to stay hydrated.
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Now you’re equipped with the knowledge to not only teach you how to swim, but teach you to feel confident, have fun and make the most of the pool.
Storn
isle
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Come along and join in the experience! Here you will find which UK cities are taking part in the Over 50’s Learn to Swim Campaign. If you can’t find your city on the map, go to our website and use our ‘‘pool finder’’ to find out where you can take part:
derry tyrone fermanagh
arm
www.swimming.org/poolfinder
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stromness
noway
where you
elgin
inverness
can take part
aviemore aberdeen fort william arbroath
e of mull
st. andrews dundee perth edinburgh glasgow melrose
isle of arran
y
magh
ayr
newcastle
dumfries
antrim
carlisle
down
durham
york
lancaster
hull chester bangor
leicester
aberystwyth
norwich
shrewsbury cambirdge
cardigan st. david’s swansea
lincoln
nottingham
hereford
newport cardiff
bristol bath
ipswich st. albans
oxford
london
winchester southampton
dover
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Shops Blogs Forums a list of websites that may interest you as you learn to swim: The websites provided will give you the information you need to know about swimwear, swimming workouts, different types of swimming, and the latest news about swimming around the world. Once you start to love swimming you will love keeping up with the swimming news.
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www.swimshop.co.uk
www.bbc.co.uk/sport/0/swimming/
www.nwaswimaths.com/presentations/Warm-Up-20StretchforSwimmers.pdf www.h2openmagazine.com
www.swimmersdaily.com/2011/01/23/50-of-thebest-swimming-blogs/
www.swimmingblogs.org
www.swimmunity.com
www.swimsupplies.co.uk
en.wikipedia.org/wiki/List_of_long_course_swimming_ pools_in_the_United_Kingdom www.menshealth.com/mhlists/swimming_workout_guide/
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