Meeting #11 KPE 237

(Reading assignment for next week is History of Swimming Chapter 1 & Diving Safety Chapter #3)

Outline: For Pool Activities Lecture #11

FOCUS on Video Analysis & Review of Breaststroke and Sidestroke. Swimming for Distance in Workout

• 1. Video Analysis: Sidestroke & Front Crawl Turn
• 3. Stretch then Warm Up Flutter Kick 2 lengths followed by 2-4 lengths Slow to medium pace Any Stroke.
• 5. Sidestroke Leg Action: Kickboard Drill Scissors kick
• 6. Sidestroke complete stroke.
• 7. Breaststroke Kick 4-6 lengths with kickboard
• 8. Breaststroke: Complete stroke Remember Pull, Breathe, Kick, Glide 2-4 lengths.
• 9. VIDEO ANALYSIS TAPING CLASS
• 10. Swimming for Speed Int 3x50 Beg 3 or 4 X 25
• 11. Breaststroke: Complete stroke Remember Pull, Breathe, Kick, Glide 2-4 lengths
• 12. Jumping into Water in deep end.
• 13. Swimming Underwater 10 yards, 15 yards, 20 yards with FaceMasks&Fins
• 14. Swimming for Speed Int 3x50 (minute) Beg 3,4 X 25 (Optional)
• 15. Workout: Start @ 9:20 promptly finish @ 9:40

KEY ELEMENTS Sidestroke Legs

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


Sidestroke Arm Action
Hands together hands apart: Pick the apple off the tree, put it in the other hand and place it 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)

12. STRIDE-JUMP Entry

Stride Jump LEGS 45 degrees

Fully EXTEND ARMS behind you

Scissor Kick your Legs Together

Press Arms Forward and DOWN. (Try to keep your head above H2O)

WORK OUT LESSON#11

Start Workout @ 9:20 latest

WORKOUT PHASE
Advanced	Intermediate	Beginner
1x50 Crawl 3x100 Crawl 2x50 Breaststroke 100 Medley to cool FC, Elem Back, Breast Sidestroke	1x50 Crawl 2x100 Crawl 1x50 Breaststroke 100 Medley to cool FC, Elem Back, Breast Sidestroke	2X25 Crawl 2X50 Crawl 2X25 Breaststroke Swim 50-100 yards any stroke you want.
RECOVERY PHASE
2X25 Kickboard Flutter Kick 2X25 Kickboard Flutter Kick 2x25 Kick any stroke with kickboard WORKOUT DISTANCE  600 450 300- 350

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URL: http://www.csulb.edu/~emyrw/T3/lessons/ Lesson11.html

Last updated: 3/3/98