Swimming

oec:swimming

A whole-body cardiovascular aquatic exercise performed by propelling oneself through water using coordinated arm strokes and leg kicks.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Lap Swimming, Pool Swimming, Freestyle Swimming, Swim Sprints, 50m Swim Sprints, Swimming 50m sprints, Schwimmen, Controlled Brisk Swim

How to do it

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.

Movement

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

Lifting the head forward to breathe, which forces the hips and legs downward and creates drag.: Rotate your entire body and roll your head sideways into the breathing pocket, keeping one goggle lens submerged.
Bending the knees excessively during the kick (bicycling).: Keep your legs relatively long and initiate small, rapid flutter kicks from the hips and glutes with relaxed ankles.

Safety

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.

Muscles

Latissimus dorsi prime mover
Pectoralis major prime mover
Deltoid synergist
Triceps brachii synergist
Quadriceps synergist
Gluteus maximus synergist
Rectus abdominis stabilizer

Joints

Shoulder: Flexion, Extension, Adduction, Internal rotation, Circumduction
Shoulder blade: Upward rotation, Downward rotation, Protraction, Retraction
Elbow: Flexion, Extension
Hip: Flexion, Extension
Knee: Flexion, Extension
Ankle: Plantarflexion
Thoracic spine: Rotation

Details

Movement: Swim
Modality: Cardio, Conditioning, Sport
Mechanics: compound
Force: pull
Laterality: alternating
Kinetic chain: open
Level: beginner
Equipment: Pool
Record: Distance and Duration; or Duration
Load: none, not applicable

substitute for Freestyle Swimming

Sources

wger: Swimming 50m sprints, by abuono (CC-BY-SA-4.0)
wger: Schwimmen, by delta@romeo (CC-BY-SA-4.0)
wger: Controlled Brisk Swim, by Original exercise instructions prepared for nalhilal (CC0-1.0)

This record: CC-BY-SA-4.0.

Data

swimming.json