SWIMMER IN MALAYSIA DATO ABDUL MALIK MYDIN !

   Dato Malik Mydin is a Malaysian solo long distance swimmer hailing from Penang. He was notable as the first Malaysian and Southeast Asians to swim across the English Channelon August 3, 2003, successfully completing the journey in 17 hours and 42 minutes. He was born in year 1975. Abdul Malik was a relatively athletic swimmer, who finished fifth in a 26 km race across Lake Zurich in Switzerland in August 2002, among 22 international swimmers. Malik had also conducted several solo swims locally, including swims between Penang and the mainland (7.8 km to 12 km), Pulau Besar to Mersing (18 km), and Kuala Perlis to Kuah (48 km, in 14 hours).  Abdul Malik announced his intention to swim across the English Channel in May 2003, setting a target of 18 hours to swim 32.8 km from England to France in July or August, and receiving coaching and advise from John van Wisse, an Australian coach. The swim was initially delayed to late-July due to weather, and was finally organised on August 3. He now serves as the chairman of Airport Limo Malaysia, which provides airport limousine services.

Dato Malik Mydin 

During preparations of the cross channel swim, Malik was originally intended to start from Shakespeare Beach, but was advise by navigator Mike Oram to start from Abbots Beach in Dover, England. The cross channel swim saw Malik flagged off at Abbots Beach at 2.02am, local time (9.02am, Malaysian time, August 3), stroking at a consistent pace and stopping only for feeds at 20 minute intervals.

Malik reached Cap Griz Nez in Calais, France at 8.42pm French time (7.42pm, British time; 2.42am Malaysian time, August 4), completing the swim in 17 hours and 42 minutes, just 18 minutes less Malik's 18 hour target. He claimed that windy weather during the last kilometres of his swim hampered attempts to finish his swim hours earlier.

He was hailed by supporters as a national hero upon his return to Malaysia on August 9. However his record lasted less than a year, and was broken on 13 July 2004 by fellow Malaysian, 20 year old Lennard Lee who swam the channel in 9 hours and 45 minutes.

BENEFITS OF SWIMMING

There are many reasons to swim. Here is a list where we can be motivated....

1) Burns calories

Swimming burns lots of calories, anywhere from 500-650 per hour depending on how efficiently you swim  and how buoyant you are (the more body fat you have, the more you float and the fewer calories it takes to swim). Very early and original research on swimming and calorie expenditure showed that swimming, regardless of the stroke, burned about 89% of the calories burned during running and 97% of the calories burned during cycling for the same time period. Stated another way, swimming burns about 11% fewer calories than running but only 3% fewer calories than biking. One important caveat about this data is that calorie expenditure is dependent on the intensity of exercise, and so it's entirely possible to burn more calories swimming than running in the same period of time as long as you swim hard enough, and particularly so if compared to running at light intensity.

2) Low impact

There's no ground impact when you swim, and so you protect the joints from stress and strain. In fact, the Arthritis Foundation strongly recommends swimming and water activities for this reason, so much so that they sponsor water classes all over the country.  Water aerobics classes are also desirable for this reason, because even if you do jump and hit the bottom of the pool, you do so with less force because you're buoyant in the water. Not only that, but if you wear or hold a flotation device during a water aerobics class, the impact is even less.

3) An alternative when injured

When athletes are injured, particularly in the lower extremities, they are frequently told to swim to maintain their fitness level. Swimming helps them stay in shape, and it's even part of the rehabilitation. That's because the resistance of the water makes the muscles work hard without the strain or impact that is experienced on land.

Swimming really gives us a lot of benefits in our life.

THE EQUIPMENT THAT YOU NEED FOR SWIMMING.

We should prepare all the equipments needed before we start swimming. There are several important and compulsory equipment that we need. First and foremost is :


1) Swimsuit

Like many other things, technology has entered the swimsuit arena as well. Fabrics are designed for minimal resistance through the water, they tend to last a long time, and they resist fading even when used repeatedly in chlorinated pools. Of course, not all of us would be comfortable in the skimpy racing suits that you see Olympians wear, but the good news is that you can find more modest suits at sporting goods and department stores as well as through a number of online vendors . The bottom line to a swimsuit is to select one that's comfortable. You're less likely to swim if you're uncomfortable in your suit.

An example of complete swim-wear for men

An example of complete swimsuit for women.

2) Goggles.

Women and kids used to wear attractive and colourful goggle.

Goggles protect your eyes from chlorine (and anything else that may be in the water), and they help you keep your eyes open while you swim so that you can see where you're going. You can even get direction swim goggles if you wear glasses. To find the right pair of goggles, do the following:

• Put the goggles over your eyes without slinging the strap over your head.
• Press the goggles into your eye sockets and let go.
• The goggles should stay in place.
• Try it until you find the pair that fits your eyes best .

3) Bathing caps

Bathing caps can serve several purposes. Some pool managers will require individuals with long hair to wear caps to keep hair from getting into the pool, and some people just like to protect their hair from the chlorine in the water. You may also decide to wear a bathing cap to cut down on resistance in the water. This really works, and so if you're looking to increase your time a bit, a bathing cap might help. Many caps are made of latex, although you can find silicone, neoprene (keeps you warm), and Lycra as well. Choose the one that fits your head and is most comfortable.

Bathing caps also comes with various colours.

4) Flotation devices 

There are a number of flotation devices available to help you learn how to swim, improve your swimming times if you start to get competitive, and add resistance to your water workouts to build muscular strength and tone. Flotation devices help keep you afloat so that you can slow down and work on your swim stroke without sinking or too much fatigue, and they help with confidence for individuals who don't know how to swim.

Examples of flotation devices use for swimming

5) Kickboards 

Kickboards are devices made of foam or other materials that float, and they come in a variety of shapes and sizes. The main purpose is for you to hold on and stay afloat while your legs do all the work. It's good exercise for coordinating your kicking, and it gives your arms a rest. One technique that been suggested to swimmers who want to keep swimming continuously without a break is to leave a kickboard at the end of the pool, and when they get tired, grab the kickboard and do a lap or two with it until they get their arm strength back, and then drop the kickboard off at the end of the pool and swim again until they need the kickboard again.

Examples of kickboards.

6) Fins

Fins fit on your feet and add propulsion to your kicks. They are great training for your legs and will help you swim faster. They come in long fins for beginners who want to work on their stroke and build up leg strength and ankle flexibility and short fins to help you go faster without overworking your legs. Fins should fit snugly but not so tight that they cut into your foot or cut off circulation. Wear socks with your fins if that feels more comfortable.

Fins help you to swim faster.

7) Hand paddles

Hand paddles attach to your hands and add direction to your arm stroke because they move more water. They can be a lot of work for the arms and shoulders because of the resistance in the water, and for this reason, they are used in water aerobic classes to mimic the resistance exercises that you do on land with dumbbells (for example, biceps curls). Hand paddles make a water workout difficult, and so you should warm up in the water without them first, and then build up slowly like you would with any resistance exercise workout so that you don't overwork your arms and shoulder joints.

These are examples of hand paddles.

WHAT ARE THE SWIMMING STROKES ?

There are several types of swimming strokes. Breaststroke, backstroke, butterfly, and crawl (freestyle) are the most popular swim strokes. The breaststroke and butterfly are more difficult to learn compare to the backstroke and crawl.

Breaststroke

The breaststroke involves delicate timing, and in fact, you can be disqualified from competition if you miss even one stroke. The stroke involves form that causes your body to bob up and down as you glide forward through the water. This is a difficult stroke and not one to choose if you're just learning how to swim. The basics are that your arms pull, you breathe, you kick (arms alternate with the kick), and you glide. Here are more details regarding breaststroke. 

The leg kick:
• Bring the knees to chest
• Thrust the legs backward and straight
• Snap the legs together to push the water and propel you forward (frog kick).
The arm stroke:
• Start with the arms overhead
• Pull on the water, and bring arms toward the chest
• Keep the hands cupped
• Return arms to starting position
  

The breathing: 

•  Breathe every time you stroke with your arms.

This are the steps of breaststroke technique.

Butterfly

Like the breaststroke, this is a difficult stroke and not recommended for beginners because it requires perfect timing and a good deal of strength. During the stroke, the legs move together in a dolphin kick (imagine a mermaid), the arms move together to push the water downward and backward, and the toes rolls like an earthworm as the body moves forward through the water.

The leg kick:
• Bend the knees slightly, and keep them together.
• Make a downward push by straightening the knees and whipping the feet downward.
• There should be two kicks for every arm stroke.
The arm stroke:
• Move the arms together, and pull through the water with the hands cupped.
• Face the palms outward, and press down and outward.
• Swing the arms forward above the water in a sweeping motion to complete the stroke.
The breathing:
• Breathe at the end of the arm stroke.

This are the steps of butterfly technique.

Backstroke

The backstroke is easier than the butterfly or breaststroke and similar to the crawl 

in that you use an alternate windmill arm stroke and flutter kick. Two keys to

 a proper backstroke are, the first one is that your arms move with equal strength, otherwise you will swim off to one side, and the second is that your body rolls 

from side to side so that your arms catch enough water to propel you forward.

The leg kick:
• It's a flutter kick where the legs kick in an alternating order.
• Bend the knees slightly.
• Relax the feet and ankles (they should be almost floppy).
• Emphasize the up-kick for propulsion.
The arm stroke:
• Move the arms in an alternating, windmill pattern as they rotate and pass your face.
• Cup the hands, and the thumb leaves the water first.
• Move the hands in an "S" pattern when they are pushing the water.
The breathing:
• Keep your head back and eyes toward the ceiling.

This is the step of backstroke technique in details.

You can also find your own breathing pattern with the backstroke because the breathing is less coordinated with the arms and kick than other strokes since your head should always be out of the water.

Crawl (freestyle)

This is the most popular stroke and the easiest for beginners to learn. It is a simple flutter kick and windmill arm motion, like the backstroke, only on your belly. The most difficult part is coordinating the breathing since your face is in the water most of the time. 

An efficient stroke will significantly reduce wasted energy output through less drag in the water and a cleaner execution of hand and arm entry and recovery. When considering swimming technique for any stroke, analysis should follow the format described below, in this order:

• 1. Leg kick
• 2. Arm cycle
• 3. Timing
• 4. Breathing

The leg kick will control the body position in the water, while the arm cycle will provide the propulsive force. The timing between the two is vital to the efficiency of the given stroke in order to provide a greater speed through the water with minimum wasted energy.

Finally, breathing technique should be analysed to ensure that when you breathe your overall technique is not disrupted in any way that would cause a breakdown in efficiency.

Freestyle

The main propulsive force of the Freestyle stroke is the arm cycle. The legs add only 10% of total speed through the water, depending on whether you use a 2, 4, 6, or 8 beat kick. The main function of the legs is to help keep the body balanced and efficient to allow the arms to do their work and keep the body moving when the arm cycle is at its weakest point.

The arm cycle

Recovery

Elbow leaves the water first, with a high elbow, hand relaxed directly under the elbow, trailing fingers on the water, then reach forwards to the entry position.

Entry & Catch

Thumb first, hand slightly cupped, reach further forwards and out (laterally) to "catch" the water to prepare for the out sweep. Dropping the shoulder (upon the reach) slightly will help in the "catch" and in the recovery of the other arm.

Out sweep

Press the water laterally to the body with only slight elbow flexion and begin to rotate the hand at the wrist medially.

In sweep

Press the water towards the hips through further flexion of the elbow and wrist as you feel the body being pulled over the hand.

Press

With the hand at the hip and palm facing towards the feet, press the water back by extending the arm to approximately 90% of full extension, keeping in line with the body to reduce drag. The arm is ready for the recovery, elbow first.

Why bend your elbows in freestyle?

The very best arm stroke recovery is one that allows the hand to arrive in time to begin the next stroke but also allows the arm to slow almost to a complete stop just before the hand enters the water. Bending the elbow allows you to do this. If the hand and arm come forward and slam into the water, you lose momentum in the form of drag, and your arm fails to move you forward.

To get used to the bent or high elbow recovery, practice the Finger Tip Drag drill. Swim freestyle but drag your fingertips across the top of the water on each arm recovery out of the water.

HISTORY OF SWIMMING

   The earliest recordings of swimming can be traced all the way back to 7000 years ago, where the Stone Age paintings clearly implied that swimming was practiced at that time. Moreover, historic books (from 2000 BC) that give written accounts of swimming are Gilgamesh, the Iliad, the Odyssey, the Bible (Ezekiel 47:5, Isaiah 25:11, Acts 27:42) and Beowulf. However, the style of swimming prevalent at that time is unknown. The popularity of swimming apparently grew in the Middle Ages. In 1538, a German professor of languages, Nicolas Wynman wrote the first swimming book 'Colymbetes'. The Encyclopedia of Traditional British Rural Sports states that swimming was also required of knights, and Romans built swimming pools at places they conquered. They regarded swimming pools places to exercise and as rostrums for social gatherings. 

One of the modern type and high- class swimming pool.

   It was in the 1800s that organized swimming emerged. This time period viewed the formation of various swimming association which organized swimming competitions against each other. In fact, there have been records of swimming clubs set up in countries like US, England, France and Germany during that time. The English are believed to be the first modern society to consider swimming as a sport. The National Swimming Society in England organized swimming competitions that was conducted in London's six artificial pools. Mathew Webb's swim across the English Channel further increased the sport's popularity. Later in 1886, a new governing body, the Amateur Swimming Association of Great Britain was formed which fostered the popularity of swimming competitions.

   As swimming gained popularity during the 1800s, organized swimming underwent another moult and brought forth the first modern Olympic Games in Athens in 1896. During this time, Olympics was a sport for men with the 100 meters and 1500 meters free style swimming, all held in open water. There were only four swimming events, of which three were free-style. As its popularity soared, more strokes like butterfly, breaststroke, backstroke, etc. were added to the event.

   The developer of the modern Olympic Games, Baron Pierre de Coubertin, believed that women were too frail to participate in such competitive sports. It was only in the 1912 Olympic Games when the women swimmers made their debut. By the 20th century, swimming developed into a mainstream event with indoor pools and public outdoor pools being constructed all across the towns. Swimming clubs also surged in popularity with their image of being a recreational hangout. Today, Olympic Games includes 32 swimming races, 16 for men and women each and even holds 22  swimming events each for men and women with disabilities.Today swimming is the second most popular exercise activity in the United States, with approximately 360 million annual visits to recreational water venues.