Survival Swimming

Sam Fury

Illustrations by Shumona Mallick

Copyright 2014 SurviveTravel.com

All Rights Reserved

No part of this document may be reproduced without written consent from the author.

If you want written consent, you can contact the author via SurviveTravel.com/contact.

The information found in this publication is for training and/or reference purposes only. It is advised that you consult a physician before undertaking any new physical training.

Contents

About

Conquering the Fear of Water

Enjoy Water

Submerge Your Head

Blowing Bubbles

Floating

Flutter Kick

Breaststroke Kick a.k.a. Frog Kick

Standing Individual Leg Kick

Breaststroke Kick on a Chair

Breaststroke Kick on the Floor

Breaststroke Kick on Pool Edge

With Floating Aids

Sculling Water

Treading Water

Doggy Paddle

Elementary Backstroke

Head Lead Supine Balance

Swimming Elementary Backstroke

Freestyle a.k.a. Front Crawl, Over arm

Head Lead Prone Balance

Head Lead Side Balance

Head-Lead Nose Up/Nose Down

Head Lead Looking Down

Hand Lead Side Balance

Hand Lead Nose Up Nose Down

Under Switch

Zipper Switch

Over Switch

Swimming Free Style

Swimming Faster

Decreasing Drag

Improving Propulsion

Breast Stroke

Breathing

Co-ordination of Arms and Legs

Sidestroke

Dry Land Scissor Kick

Dry Land Sidestroke Arms

Dry Land Sidestroke

Scissor Kick in Water

Arm Motion in Water

Swimming Sidestroke

About

Swimming is a very important skill when it comes to survival. There are all too many stories of people that have drowned needlessly just because they didn’t take the time to learn how to swim. Even just knowing the very basic of strokes will save your life, and this type of stroke can be learned in a matter of hours.

A few more hours and you may know a stroke that you can use to save another person’s life.

In addition to the lifesaving ability, swimming is also fun and incredibility beneficial to the body. It is a low impact form of exercise with great cardiovascular advantages.

The contents of this book show the 5 best swimming strokes to use in a survival situation. The type of stroke you use will depend on what you wish to achieve e.g. speed, stamina, rescue etc.

It shows how to do the stroke from the very beginning, as well as how to improve your stroke if you already know it. It demonstrates the correct way to learn/retrain in a stroke so that you get maximum benefit from minimal exertion.

It is useful for either of the following people;

Afraid of water

Want to learn to swim

Want to improve their existing swimming ability.

This is a practically based book. To get the most from it, do the exercises.

Conquering the Fear of Water

People are usually only afraid of water because they are not used to it. The following exercises will allow the user to gradually build confidence in the water.

Do these exercises in shallow water.

Enjoy Water

Sit on the pool edge with your legs dangling in the water.

Move them back and forth and enjoy the water flowing around your legs.

Splash your face.

Walk around in the water.

Submerge Your Head

Hold your breath and crouch down until your head is under water.

When you need to breathe, stand up.

Bob up and down in the water.

Submerge your head with each bob down.

Blowing Bubbles

Hold your breath and crouch down so that your mouth is below the water surface but your nose is not.

Slowly exhale through your mouth, blowing bubbles in the water. 

Crouch lower so that only your eyes are not submerged.

Now blow bubbles through your nose and mouth.

Lastly, put your whole head underwater and blow bubbles.

Floating

Mushroom Float

Hold your breath and curl up by drawing your knees to your chest.

Hold onto your knees or ankles and float. 

Horizontal Glide

Hold your breath and push off the wall with your legs.

Extend your arms forward at the same time.

Extend your body to get as horizontal as you can.

Your head is in line with your trunk.

Exhale as you glide.

Flutter Kick

The flutter kick is a basic propulsion technique mainly used when doing freestyle (a.k.a. over arm, front crawl).

Grab the edge of the pool, arms extended.

Alternately kick up and down with your legs, toes pointed.

Kick from the hips.

Be relaxed and compact.

Get your body straight and horizontal.

Put your head in the water in line with your body.

Get to the point where you only hold onto the edge with your finger tips, then release your hold.

If your hips and legs drop, increase the downward pressure on your head and chest.

Next, hold a kick-board with extended arms in front of you.

Do the flutter kick.

Lift your head to breathe in then put it back into the water to breathe out.

Finally, do it without the kick board.

Breaststroke Kick
a.k.a. Frog Kick

The breast stroke kick can be hard to master, but this set of exercises will show you how to get maximum propulsion.

Standing Individual Leg Kick

Stand upright with both feet close together and arms at your sides. Do the following with one leg.

Recovery
Flex your foot towards your shin (dorsi flexion) and bring your heel towards your buttocks.

Catch

When your foot is close to your buttocks, raise your leg sideways while keeping your knee bent and your foot in dorsi-flexion.

Out-sweep

When you have raised your leg about 45°, extend your leg and point your foot/toes (plantar flexion).

Keep your leg lifted sideways.

In-sweep

Bring your leg back into the initial position at the end of the leg extension.

Practice until it is a fluid motion.

Breaststroke Kick on a Chair

Sit towards the front of the chair and grab the sides for support.

Extend your legs forward and lift them about 5 inches above the ground.

Point your feet and do the kick with both feet simultaneously.

Breaststroke Kick on the Floor

Lie on your stomach with your arms comfortably in front of you. Practice the kick.

Breaststroke Kick on Pool Edge

Lie on the edge of the pool with your upper body resting on the wall and your legs in the water. Practice the kick.

With Floating Aids

Use one or more water noodles to keep you floating with your shoulders and head above water.

Get on your stomach with your arms extended forward.

Push off the ground and use the breaststroke kick for propulsion.

Keep your head above water.

Do the same again but with a kick-board held at arms' length.

Now incorporate breathing. Just before you recover your feet towards the buttocks, raise your head and inhale.

Let your chest and head drop back into the water after breathing and immediately start to exhale.

Your legs continue the recovery.

Sculling Water

Sculling is a basic technique used to keep your head above water whilst in a vertical position. It is also useful as a drill to increase water sensitivity, which will in turn help to improve all of your swimming in general.

Extend your arms to the sides at shoulder level, elbows slightly bent.

Turn your palms slightly to the front, and then bend your elbows a bit more.

Your arms move simultaneously to the front, staying close to the surface.

When your arms are halfway to the front, turn your palms 45° backwards and move your arms backwards.

The angles of your elbows changes but are never 100% straight. Repeat this action.

Treading Water

Treading water is another technique used to keep your head above water while in a vertical position. Sculling uses your arms to stay afloat, where as treading uses your arm and legs. It is very useful in building water confidence.

Technically, anything that keeps your head above water while in a stationary upright position i.e. not propelling in any horizontal direction, is treading water.

There are many ways to do it, especially when it comes to your legs, but the easiest is sculling water combined with the flutter kick.

Doggy Paddle

Use doggy paddle when clothed or wearing a life jacket.

Although slow in speed, it requires very little energy over short distances and your head stays above water.

With your stomach face down, look forwards with your head above the water.

Use the flutter kick.

Extend your arms in front of you, palms turned downward.

Keep your arms underwater and alternatively move each arm forward until it is fully extended.

Your arm continues to down and backward until it arrives at the level of your chest.

Repeat this in a continuous circular motion.

Elementary Backstroke

Use it if an underwater explosion is likely or if you are tired from other strokes.

Head Lead Supine Balance

Lie flat on your back and contract your abs to keep a straight back.

Your head is in line with your trunk and your chin is tucked a little.

Keep your arms relaxed and extended at your sides and use a gentle flutter kick.

If your hips and legs drop increase the downward pressure on your shoulder blades and on the back of your head.

Swimming Elementary Backstroke

Glide on your back.

Your head is in line with your trunk and your face is out of the water.

Inhale and draw your hands up towards your armpits, bending at your elbows.

At the same time, bring your feet to your bum.

Keep your legs together.

Now exhale.

Extend your arms sideways to form a T with your body.

Your palms face backwards.

Spread your legs apart while keeping them bent.

Sweep your arms backwards and inwards to be brought back to your sides simultaneously.

At the same time extend your legs backwards then squeeze them together once they are fully extended in their original position.

Glide for a bit then repeat.

Freestyle
a.k.a. Front Crawl, Over arm

The freestyle stroke is fast and efficient.

Head Lead Prone Balance

Lie flat in the water, face down.

Keep your head in line with your trunk.

Your arms are relaxed along the sides of your body.

Use a flutter kick.

When you need to breathe, gently extend your chin forward to bring your mouth out of the water.

As you do so, apply downward pressure on your chest and head.

Head Lead Side Balance

Do the head-lead supine balance as previously described, and then roll on your side so that your top arm and a bit of the top of your thigh are out of the water.

Use a flutter kick.

Do not move your head while you roll on the side.

Roll as far as possible while keeping on your side.

Apply downward pressure on your bottom shoulder.

Head-Lead Nose Up/Nose Down

Start with the head lead side balance.

Roll your head downward to look at the bottom of the pool.

Let your body roll until it is at a 90° angle from the surface.

Slowly exhale through your nose and mouth.

When you need to breathe, roll back.

Roll between the upward and downward position.

Head Lead Looking Down

Start in head lead side balance and roll into the nose down position.

Use your kick and continue to roll until you are floating on the other side of your body.

Roll your body as a unit.

Take a few breaths then roll back the other way.

Hand Lead Side Balance

Start in the head lead side balance then extend your bottom arm under water so it is straight in an overhead position. Your arm is parallel to the water surface or slightly angled down. Experiment with arm and hand position to discover what's most comfortable.

Note: You move faster with an arm extended.

Hand Lead Nose Up Nose Down

From the hand lead side balance, rotate your head down to look at the bottom of the pool.

Your body follows to roll on the side so it is at a 90° angle with the surface.

When you need to, roll in the upward position, take a few breaths, and then roll down again.

Under Switch

Adopt the hand lead nose down position. 

Your top arm is the recovering arm. Bring it forward in the water and close to your body.

Your hand follows the mid-line of your body with your palm turned inward.

At the same time, sweep backward with your other arm.

When you see your recovering hand in front of your face, roll your body to the other side.

Next, do double and triple switches by doing a few arm switches before rolling up. Snap your hip rotation.

Zipper Switch

Start as you did in the under switch.

Sweep your hand past your hip, rib cage and shoulder, as if pulling up a zipper.

Use a high elbow and let your forearm dangle with your hand dragging in the water.

Once your hand has moved past your head, put your arm in the water and extend it forward into the overhead position.

As your recovering arm enters the water, the other arm starts to sweep backward.

Simultaneously roll on your other side and continue the arm movements until one arm is completely extended in the overhead position and the other arm rests on your top side.

You are now on your other side.

Take a few breathes and then repeat.

When comfortable, do multiple switches.

Over Switch

Get into hand lead nose down and start the recovery forward with your top arm, leading with the elbow.

Your recovering hand hovers closely above the water surface.

As your hand passes your head, swipe your thumb/inner side of your hand across the side of your head at your temple.

Put your arm into the water in front of your head right after the swipe and extend your arm forward under water until it is fully extended.

Just as your recovering arm enters the water, your other arm starts to sweep backward in the water.

Roll your body on the side of your recovering arm as it extends forward.

Also, roll your head up until you are in the hand lead side balance position.

When comfortable do multiple switches.

Swimming Free Style

Do multiple over switches but leave out the thumb swipe.

Angle your hand down when entering the water, and then bring it parallel to the surface midway through the underwater recovery.

Finally, angle it up when the arm is completely extended.

When recovering, your hand enters the water midway between your head and your hand once your arm is extended.

Do not to extend your arm forward underwater at the end of the recovery.

Every third arm stroke, inhale.

Only roll as far as needed for your mouth to clear the water.

Exhale as soon as your head rolls downward and exhale continuously until your head rolls upward to catch the next breath.

To breathe, roll on your side and let your head roll a little bit further until your mouth clears the water.

Swim more on your sides rather than flat on your stomach and chest.

Roll from side to side with each arm stroke.

Keep your elbow high in the water during the underwater arm pull.

Use a two-beat kick for middle and long distance swimming i.e. kick at the same pace as you stroke with your arms.

Swimming Faster

Apart from increasing fitness, in order to swim faster you need to decrease drag and improve propulsion.

Decreasing Drag

Stay as horizontal as possible while moving through the water.

Make yourself as tall as possible in the water.

Use a kick that neither breaks the water surface nor moves too low below the body line.

Improving Propulsion

Roll more from side to side with each arm stroke engaging the back, hip and torso muscles.

Ensure your hand and forearms are aligned and facing backward when pushing back in the water.

Breast Stroke

Use this stroke to swim underwater, through oil or debris, or in rough seas. It is also good for long-range swimming. It is slower than freestyle but uses less energy.

Practice your arm movement standing on dry land.

Glide

Your arms are straight and extended overhead.

Keep your hands close together and your palms faced down.

Out Sweep

Separate your hands and move your arms outwards until they are outside the shoulders.

Your palms face either downwards or slightly outwards.

Catch

Bend you arms at the elbows and move your forearms down and backwards.

Keep your hands in line with your forearms and your shoulders close to the water surface.

Keep moving your arms in this fashion until your forearms and palms are facing backwards.

In Sweep

Move your forearms backwards and inwards whilst facing them backwards for as long as possible.

Continue to move your arms until your hands are close together below your chest.

Recovery

Move your arms quickly forward in a straight line until they are completely extended, with your hands close together.

Your forearms and palms rotate outwards until they face down into the glide position.

Once you are confident, practice in the water.

Breathing

During the in sweep, your head and shoulders rise above the water for you to breathe in.

During the arm recovery forward your head and shoulders drop back into the water.

Exhale until the next in sweep.

Co-ordination of Arms and Legs

Get into the glide position with a water noodle across your chest and under your armpits.

Start the arm stroke cycle.

Start the recovery of the legs towards the buttocks at the end of the arms' in sweep, then catch and sweep out with your legs during the arms' recovery forward.

Your legs continue to sweep out and then to sweep in while your arms are extended forward.

At the end of the kick, glide for a moment.

Practice first without breathing and then when comfortable, add in breathing. Finally, remove the noodle.

Sidestroke

Sidestroke is good to adopt when you need a break from other strokes i.e. sore muscles, and is also used for rescue.

Dry Land Scissor Kick

Lie on the floor on your left side.

Extend your left arm above your head, palm turned towards the floor.

Your head rests against your extended arm.

Push against the floor with your right hand to maintain balance.

Bend your knees and bring your legs towards your chest until your thighs make a 90° angle with your torso.

Spread your legs, with the upper leg kicking to the front and the lower leg to the back.

Extend your legs, and then bring them back to the initial position.

Repeat and practice on both sides.

Dry Land Sidestroke Arms

Stand upright and extend your left arm straight above your head, palm turned to the right.

Your right arm and hand rest at the side of your body.

Your palm is turned towards the body and your head is slightly rotated to the right.

Bend your left elbow and bring your arm down until your hand reaches your chest.

At the same time, bend your right elbow and bring your forearm up until both palms meet in front of your chest.

Extend your left arm above your head to the initial position.

At the same time, the palm of the right arm turns downward, the arm straightens back to its initial position and the hand executes a sweeping motion to stroke ‘the water’.

Dry Land Sidestroke

To synchronize arms and legs, bring the upper leg towards the chest at the same time as the upper arm moves towards the chest to meet the lower arm.

Scissor Kick in Water

Put a water noodle under the arm pit of the side you want to swim on.

Push off the wall and take on the initial position of the sidestroke. Practice the scissor kick.

When comfortable, try without the noodle.

Arm Motion in Water

Put a pull buoy between your legs.

Push off the wall and take on the initial position of the sidestroke.

Practice the arm motions alone.

Swimming Sidestroke

Put a swim noodle under the arm pit of the side on which you will be swimming and swim sidestroke.

Finally, swim without the noodle.

Thank You for Reading

Survival Swimming

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