Meeting #10 KPE 237
Introduction of Sidestroke
Outline: For Pool Activities Lecture
#10
FOCUS on SIDESTROKE LEGS (Scissors
kick).
1. Quiz Review (Include Date for Quiz #3 which is this Thursday
3/5 or Tu 3/10) You choice
- 2. History of Swimming (Kornelia Ender)
- 3. Sidestroke. Introduction Video Analysis
- 4. Scissors Kick Dry Land
- 5. Stretch then Warm Up 2-4 lengths Slow to medium pace Any Stroke
- 6. Sidestroke Leg Action: Scissors Kick Bracket Drill, Kickboard Drill
Scissors kick (Top arm, Lower arm) Find out which one students like best.
- 7. Sidestroke Arm Action Lower arm, upper arm, coordinate both arms
- 8. Sidestroke Breathing
- 9. Swimming for Speed Int 3x50 Beg 3 or 4 X 25
- 10. Breaststroke Kick
- 11. Breaststroke: Complete stroke Remember Pull, Breathe, Kick, Glide
2-4 lengths
- 12. Jumping into Water in deep end.
- 13. Treading Water (Deep water 1-2 minutes)
- 14. Workout
TV: SIDESTROKE COMPLETE
2 Stretch
Sidestroke Legs
A) From glide position draw your heels slowly towards your BUM. Keep knees
close together.
B) Flex top ankle and point toes of bottom foot.
Move the legs to the catch position.
C) When extended, top leg is almost straight
Bottom leg extends the thigh slightly to the rear of the trunk with that
knee flexed.
Without pause PRESS TOP LEG BACK,
KICK BOTTOM LEG FORWARD
D) Push the water with the bottom of the top foot and the top of the bottom
foot.
Top foot ankle should change from a flexed to a toe pointed position
Drills: Kick on the side of the pool
Kick with kickboard (2 or 4)
Sidestroke Arm Action
Hands together hands apart (Pick the apple from the tree, put it in the
other hand and then put the apple in the basket)
Leading arm
From the glide position, bend your elbow and sweep your hand downward
slightly and then back towards your feet, until the hand reaches
the upper chest.
Without pausing
Recover your arm by rotating the shoulder and dropping the elbow.
Pass your hand under your ear until your fingers are pointing forward.
Thrust your arm forward to glide with palm finishing down.
Trailing arm
During the power phase of the leading arm the trailing arm recovers.
Draw your forearm across your body until your hand is nearly in front of
the shoulder of the leading arm.
Keep palm down and angled slightly forward.
Sweep down then back close to the body to the glide position.
Drills: Up to half way or full lengths depending on the quality
of the movements.
Complete Sidestroke (2 or 4)
WORK OUT LESSON#10
Start Workout @ 9:20 latest
WORKOUT PHASE |
Advanced |
Intermediate |
Beginner |
2x50 Crawl
2x100 Crawl
2x50 Breaststroke
1X50 Elem. Back
2x50 Crawl Fast |
3x50 Crawl
1x100 Crawl
2x50 Breaststroke
1X50 Elem. Back
1x50 Crawl Fast |
4X25 Crawl
1X50 Crawl /or other stroke for distance
2X25 Breaststroke
2x25 Elem. Back
2 x25 crawl |
RECOVERY PHASE |
2X25 Kickboard Flutter Kick |
2X25 Kickboard Flutter Kick |
2x25 Kick any stroke
with kickboard |
WORKOUT DISTANCE |
600 |
500 |
350 |
|
| Dr Williams'
Homepage | KPE 237 Homepage
| KPE 237 Lesson Outlines
|
URL: http://www.csulb.edu/~emyrw/T3/lessons/ Lesson10.html
Last updated: 3/2/98