swimming

12 facts about swimming to impress your friends

12 Facts About Swimming That Will Impress Your Friends

You are out with your friends or people you have just met. At this time, you realise that you have run out of things to say or have no idea what to start talking about. This is when you will wish that you have something interesting to talk about just to break the silence. That is why it’s always handy to have some fun facts ready to go. Here are some fun facts about swimming that may turn out to be helpful.

1. Swimming helps you to reduce stress, check out our blog post to find out more.
2. Freestyle is the name of a swimming event.
3. The front crawl is the most popular stroke in the freestyle event, it is so popular that people tend to call it the freestyle.
4. The front crawl is the fastest and most efficient stroke.
5. The oldest stroke form is the breaststroke.
6. Swimming was first introduced at the Olympics in 1896.
7. People could have started swimming from as early as 2500BC based on ancient drawings and paintings found in Egypt.
8. The first recorded swimming races were held in Japan in 36BC
9. When swimming breaststroke and butterfly stroke, swimmers are required to finish their swim with both hands touching the wall simultaneously.
10. When swimming freestyle and backstroke, swimmers are required to finish their swim with only one hand.
11. It is possible to dehydrate while swimming.
12. There were 1,308 participants in the world’s largest swimming lesson and was achieved by the World Waterpark Association (USA) at Sun-N-Fun Lagoon in Naples, Florida, USA, on 20 June 2014.
Do you happen to know any other fun facts about swimming? We would love to hear from you! Leave a comment below 🙂

References

Largest swimming lesson (single venue). Guinness World Records. Retrieved 9 July 2015.
FINA Swimming Rules, 2013-2017. Fédération Internationale de Natation.

workout to burn fats

Burn Fats With This One Hour Workout

Looking for a way to lose a few extra kilos without damaging your joints? Here is a swimming workout that lasts about an hour each time.

Workout

Warm Up
100m Freestyle swim at 60-70% of your maximum speed
100m Freestyle kick at 60-70% of your maximum speed
100m Freestyle pull at 60-70% of your maximum speed, breathe once every 2 pulls

Main Set
4 X 100m head down kicking (target to finish each set within 3 minutes, moving on to the next set once 3 minutes and 30 seconds is up)
4 X 100m Freestyle pull (Breathe once every 4 pulls, and complete each set within 2 minutes and 30 seconds. Start the next set once 3 minutes is up)
4 X 100m Freestyle sprint (Finish each set within 3 minutes and 20 seconds, start next set at 3 minutes and 50 seconds)
4 X 50m Freestyle sprint (Finish each set within 1 minute and 30 seconds, moving on at 2 minutes)

Cool Down
100m Freestyle swim at 50% of your maximum speed, making sure to glide and stretch your arms

The Simple Science Behind This Workout

This anaerobic exercise is designed to achieve afterburn, also known as excess post-exercise oxygen consumption. Afterburn will increase your body’s metabolism rate up to days after your workout, helping you to burn more calories. This workout will work if you do it consistently, without significantly increasing your food consumption.

This work out requires you to have a kick board, a pull buoy, and a water resistant watch to take timings. If you have any queries, feel free to leave a comment or drop us an email.

Workout (Summarised Version)

Warm Up
100m Freestyle swim
100m Freestyle kick
100m Freestyle pull

Main Set
4 X 100m head down kicking (3mins, next set @ 3min 30s)
4 X 100m Freestyle pull (4 pulls 1 breath, 2mins 30s, next set @ 3mins)
4 X 100m Freestyle sprint (3mins 20s, next set @ 3mins 50s)
4 X 50m Freestyle sprint (1min 30s, next set @ 2mins)

Cool Down
100m Freestyle swim

exercise for toned arms

The One Swimming Exercise That Will Give You Toned Arms

Wished you could get rid of those flabby arms, but dare not use weights for fear of getting bigger biceps instead? Fear not, we have a workout that will only last approximately 30 minutes that will help you get rid of those flabby arms!

Workout

Warm Up
100m Freestyle swim at 60-70% of your maximum speed to warm up and stretch your muscles

Main Set
4 X 50m Freestyle Pull (Breathe once every 4 pulls, and rest 30 seconds between each set of 50m)
4 X 50m Freestyle Pull (Breathe once every 6 pulls, and rest 30 seconds between each set of 50m)
6 X 50m Freestyle Pull (Sprint at max speed for the first 25m, breathe whenever you need to. Next 25m do a slow swim, breathing once every 2 pulls. 20 seconds of rest between each set of 50m)

Cool Down
100m Freestyle swim at about 50% of your maximum speed. Stretch your arms and feel the glide.

Why this workout works

If you haven’t read our previous blog post (toned legs link), check it out and read up on the afterburn effect. Basically, by depriving your body of oxygen when you breathe less during the set, your body will quickly build up ‘oxygen debt’ and increase the afterburn effect.

For this workout, you will need a pull buoy and a water resistant watch to keep time. While this workout may be tiring, give it your best and do it diligently. The end results will definitely be worth it. If possible, do this workout 2 to 3 times a week, with at least a day’s rest in between. If you require our assistance to modify this workout for you, leave a comment below and we will do our best to recommend a workout catered just for you.

Workout (Summarised Version)

Warm Up
100m Freestyle swim

Main Set
4 X 50m Freestyle Pull (4 pulls 1 breath, 30 seconds rest)
4 X 50m Freestyle Pull (6 pulls 1 breath, 30 seconds rest)
6 X 50m Freestyle Pull (25m sprint, 25m slow 2 pulls 1 breath, 20 seconds rest)

Cool Down
100m Freestyle swim

Swimming Lessons: What to wear?

Swimming Lessons: What to wear?

It may be your child’s first swimming lesson. It could also be your own first swimming lesson. As the date of the first lesson draws nearer, you start to worry about whether the lessons would be enjoyable. Some first time students of swimming may also have doubts about whether they would be able to pick up swimming as a sport. We believe the one thing that would definitely help improve your experience is to be dressed appropriately for class.

This leads us to the question, “what is appropriate for swimming lessons?”. Ideally, one’s swimwear should follow the following guidelines:

  1. Size
  2. Material
  3. Decency

Over the years, we have realised that beginner swimmers have difficulty picking up swimming should their swimwear be ill-fitting. Oversized swimwear tends to restrict movement and can be a safety hazard, especially for beginner swimmers. On the other hand, undersized swimwear is simply uncomfortable. Therefore, please ensure that the swimwear you choose is of the appropriate size!

Next, do note that cotton based clothing are not allowed at most swimming pools due to hygiene reasons. Please do ensure that your swimwear is made of non-cotton material. No zips or any other metal parts should be found on your chosen swimming attire as this may be a safety hazard for both you and other swimmers.

The concept of decency may vary from person to person but we will define the minimum required for swimming lessons. Please ensure that your swimwear is able to cover the private regions. We would also recommend avoiding the following; bikinis, thongs, man-thongs, etc.

If your swimwear is able to meet the above guidelines, you can be assured that the first swimming lesson would be much more enjoyable.

ad-hoc swimming

Too busy to exercise?

Did you resolve to increase the amount of exercise you do every week this New Year? How many times in a row have you resolved to do this but failed?

Many of you may find that your hectic schedules are getting in the way of your regular exercise. On days that you manage to get off work early, you may be just too tired to exercise. After all, an evening spent relaxing in your couch would probably be more enticing than dragging your exhausted bodies out for a jog.

For something more refreshing and easy on your body, how about going for a swim after work? According to Harvard Health Publications, swimming can burn as much calories as going for a jog. More over, we know from our previous post that swimming can help to alleviate stress, thereby making you feel better at the end of the day.

For those of you who would like to learn swimming, but are too busy to have regular lessons, we have come up with a new service! SwimInSG will be offering ad-hoc swimming lessons for busy individuals. For more information on these lessons that will fit well into your busy schedule, check it out here.

Have an awesome 2015!

swimming instructor certifications

Swimming Instructors: The Origins

As with every sports coach, the swimming instructor has to go through a series of certification programmes before he/she is qualified to teach. But what are the qualifications out there that can equip you with the knowledge required to be an excellent swimming instructor? This post serves to tell you more!

SG-Coach (Previously known as the National Coaching Accreditation Programme or NCAP)

The SG-Coach programme is a training and development programme created by Sport Singapore to train professional coaches in Singapore. In order to become a full fledged swimming instructor under this programme and be registered with the National Registry of Coaches (NROC), one must achieve the following certifications; Standard First Aid, Lifesaving 1, 2, 3, Basic Sport Science, SG-Coach Theory Level 1, SG-Coach Technical (Swimming) Level 1. The minimum age requirement is 18.

In order to register for the SG-Coach Technical (Swimming) Level 1 course, you should have acquired all the other certificates as listed above. Preliminary testing in the form of a skill test of your proficiency of the 4 strokes (namely, front crawl, backstroke, butterfly and breaststroke) for 25m per stroke will be conducted before lessons begin. Only selected candidates will be admitted to the course with lessons conducted twice a week. At the end of the course, candidates will have to pass a practical assessment and a theory exam. Successful candidates will be required to complete 24 attachment sessions before qualifying as a swimming coach.

Any instructor who wishes to teach at the Sport Singapore pools will have to go through a 2-day SwimSafer Instructor’s Course to qualify for the pool usage permit.

AUSTSWIM Teacher of Swimming and Water Safety™

The AUSTSWIM programme has a minimum age requirement of 17 and requires candidates to go through a 16-20 hour programme covering both theory and practical components. After which, candidates will have to complete an online theory assessment, demonstrate the ability to write lesson plans and demonstrate teaching skills through supervised on the job training and demonstrate competence in water safety techniques. AUSTSWIM instructors are required to renew their CPR annually in order for their license to be valid.

ASCTA Swim Australia™ Teacher

The ASCTA programme requires the candidates to undertake a 5-hour sideline observation before attending a practical induction programme and complete an online theory assessment. They will then have to demonstrate their competency in writing a lesson plan and practical teaching. Candidates are also required to be CPR certified and be of 17 years of age.

STA Swimming Teachers’ Certificate

The STA programme consists of two levels, the Basic Teachers Course (BTC) followed by the Swimming Teachers’ Certificate (STC). Candidates must first possess a minimum of lifesaving 1,2,3  and Standard First Aid or CPR certificates.

At the BTC level, candidates are to go through a skill test on their proficiency of front crawl, breaststroke and backstroke for 25m per stroke. . At the end of the course, candidates will have to pass a practical assessment and a theory exam. Candidates must be at least 17 years of age.

At STC level, candidates must be in possession of the BTC certificate are required to go through a skills test on their proficiency of the 4 strokes (front crawl, breast stroke, back stroke and butterfly for 50m per stroke. At the end of the course, candidates will have to pass a practical assessment and a theory exam. Candidates must be at least 18 years of age.

 

Swimming: Stress Relief

Swimming: Stress Relief

Rush. Rush. Rush.

That is the essence of our fast paced society where everyone is rushing to meet deadlines, rushing for meetings, rushing to finish their meals so that they can continue to rush some more. Stressful, isn’t it?

Swimming is an excellent way to relieve some of that stress as it is shown to alleviate anxiety at an efficiency that is similar to yoga (Sawane & Gupta, 2013). After a long day at work, I’m sure most of you crave for some quiet, alone time to unwind. Rather than choosing to partake in a sedentary activity like watching television, why not go for a swim instead?

The repetitive strokes has an almost hypnotic effect which, when coupled with the soothing water, will grant you some relief from the stress. With the advances in technology, we have easy access to the people around us and vice versa. This can be a bane and a boon at the same time. We seek the high levels of connectivity that affords us much convenience but when we need time alone, we find it difficult to get disconnected. In the pool, you can get some respite from technology.

It is also said that our bodies release endorphins if we swim for more than 20 minutes (Evans, 2007), which promotes a sense of well-being. Endorphins are basically chemicals that help to relieve stress.

So, the next time you are stressed out, try going for a leisure swim at a swimming pool near you. This might be the quiet, alone time that you seek to de-stress effectively.

References
M.V. Sawane & S. S. Gupta (2013). Efficacy of Yoga and Swimming in Reducing Anxiety: A Comparative Study. People’s Journal of Scientific Research, Vol. 6(1))

J. Evans (2007). Janet Evan’s Total Swimming

Lifeguard

The Truth about the Role of a Lifeguard in Singapore

Has the thought that “the lifeguards are a waste of resources as they merely sit on their chairs doing nothing” ever crossed your mind? If that’s the case, here are some facts that might change your mind about the importance of a lifeguard in preventing death by drowning in Singapore.

Based on statistics from the Singapore Lifesaving Society in 2010, a total number of 356 reported lifesaving rescues were performed and the total number of deaths by drowning cases heard in the Coroner’s Court was 42. Considering that Singapore is a water locked nation, this is hardly shocking news as most people will come into contact with large bodies of water from time to time.

A lifeguard seeks to prevent potential drowning cases at all times but is always ready for any emergency situations. All lifeguards are trained to identify the different categories of swimmers and are able to provide water safety advice. For example, when encountered with a weak swimmer attempting to swim at the competitive pool, the swimmer would be advised to use the training pool instead as it would be a much safer alternative.

Despite having put in some effort in making the waters a safer place for swimmers, lifeguards are on a constant lookout for emergency situations such as when a swimmer sustains an injury and panics. It is only when such situations arise that they tap on their arsenal of lifesaving techniques. Unlike what is usually depicted in dramas, where lifeguards dive in regardless of the situation, lifeguards are trained to perform rescues using techniques that can guarantee their own safety while achieving the objective of rescuing the casualty.

Hopefully, this article was able to shed some light on what a lifeguard is really doing on his chair while on duty and clear up some misconceptions regarding the profession.

SwimInSG Blog

SwimInSG’s Blog on Swimming in Singapore

SwimInSG started out in 2011 as a referral website that links students to swimming and lifesaving instructors. We have since expanded to also provide our own coaching services to organisations and individuals. We have instructors that provide swimming lessons for toddlers, children and adults, as well as lifesaving lessons.

In order to promote swimming and water safety, we have decided to start this blog. There will be posts on water safety, guides on how to teach your young ones to swim, and even video tutorials! Given that we are situated in Singapore, some of our posts will be more applicable in the Singapore context.

Do stay tuned!