{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Lap Swimming",
      "kind": "common"
    },
    {
      "text": "Pool Swimming",
      "kind": "common"
    },
    {
      "text": "Freestyle Swimming",
      "kind": "common"
    },
    {
      "text": "Swim Sprints",
      "kind": "common"
    },
    {
      "text": "50m Swim Sprints",
      "kind": "common"
    },
    {
      "text": "Swimming 50m sprints",
      "kind": "common"
    },
    {
      "text": "Schwimmen",
      "kind": "common"
    },
    {
      "text": "Controlled Brisk Swim",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid",
        "role": "synergist"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "quadriceps",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "extension",
          "adduction",
          "internal-rotation",
          "circumduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "downward-rotation",
          "protraction",
          "retraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "rotation"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "cardio",
      "conditioning",
      "sport"
    ],
    "movement_patterns": [
      "swim"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "alternating",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "pool"
      ]
    ]
  },
  "external_ids": {
    "wger": "961,1574,2695"
  },
  "id": "oec:swimming",
  "instructions": {
    "setup": [
      "Enter the pool and prepare at the wall or on the starting block.",
      "Push off into a streamlined prone glide with your core engaged, hips high near the surface, and head aligned neutrally with your spine."
    ],
    "steps": [
      "Reach forward with one hand entering fingertips-first, initiating a high-elbow catch and pulling water firmly backward toward your hips.",
      "Push past your hip to complete the stroke, then relax the arm as it recovers smoothly over the surface back toward the front.",
      "Alternate continuously with the opposite arm while maintaining a rhythmic, narrow flutter kick initiated from the hips.",
      "Rotate your torso along your long axis with each stroke, turning your head to the side inside the bow wave to inhale before rotating face-down to exhale."
    ],
    "breathing": "Exhale continuously underwater through your nose and mouth, turning your head smoothly to the side to inhale quickly when your mouth clears the surface.",
    "cues": [
      "Reach long and rotate",
      "High elbow on the catch",
      "Kick from the hips, not the knees",
      "Stay streamlined like a torpedo"
    ],
    "common_faults": [
      {
        "fault": "Lifting the head forward to breathe, which forces the hips and legs downward and creates drag.",
        "correction": "Rotate your entire body and roll your head sideways into the breathing pocket, keeping one goggle lens submerged."
      },
      {
        "fault": "Bending the knees excessively during the kick (bicycling).",
        "correction": "Keep your legs relatively long and initiate small, rapid flutter kicks from the hips and glutes with relaxed ankles."
      }
    ],
    "safety": {
      "precautions": [
        "Only swim in safe, supervised pools or designated areas with a lifeguard or swim partner.",
        "Ensure adequate water depth before performing starts, dives, or aggressive push-offs."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "distance",
          "duration"
        ],
        "optional": [
          "pace",
          "heart-rate",
          "calories",
          "cadence",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "distance",
          "pace",
          "heart-rate",
          "calories",
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Swimming",
  "previous_ids": [
    "oec:swimming-50m-sprints",
    "oec:schwimmen",
    "oec:controlled-brisk-swim"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Swimming 50m sprints",
        "url": "https://wger.de/en/exercise/961/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "abuono"
      },
      {
        "title": "wger: Schwimmen",
        "url": "https://wger.de/en/exercise/1574/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "delta@romeo"
      },
      {
        "title": "wger: Controlled Brisk Swim",
        "url": "https://wger.de/en/exercise/2695/view-base",
        "license": "CC0-1.0",
        "author": "Original exercise instructions prepared for nalhilal"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:freestyle-swimming"
    }
  ],
  "setup": {
    "position": "prone"
  },
  "status": "active",
  "summary": "A whole-body cardiovascular aquatic exercise performed by propelling oneself through water using coordinated arm strokes and leg kicks."
}