Meeting #12 KPE 237

Quiz #3

Video Analysis of Strokes

Diving Safety

 

Outline: For Pool Activities Lecture #12

FOCUS on Flip Turns, Diving Safety & Review of Breaststroke and Sidestroke. Swimming for Distance in Workout

 
1. Quiz #3
2. Diving Safety
3. Stretch then Warm Up Flutter Kick 2 lengths followed by 2-4 lengths Slow to medium pace Any Stroke
4. Land Drill (in water) Duck Walk
5. Video Analysis Front Crawl/Elem Back/Side/Breast
6. Partner Critique of Strokes
7. Front Crawl Turns Introduction to: Forward Rolling page 147-149 WSI Instructor Manual & pg 170-1 S&D
8. 4-6 lengths with kickboard.
9. Breaststroke: Practice with Corrections
10. Simple progressions for front dive (Start @ 9:05)

Front Crawl Turns (Forward Rolling) Steps 1-4 p 147-8
 
1 Forward Roll in Shallow Water:
1. In waist deep water, stand with hands at their sides palms facing front.
2. Students bend at waist and push off gently while pressing their hands over their head to continue rotation. Exhale through nose. Students should stand facing the direction they started.
 
2: Forward Roll in Shallow Water from Glide (either push off bottom of pool or side of pool)
 
3: Forward Roll from Swimming
1. Swim out a 1/3 distance of one length and then, Key
Leave one hand then the other hand down by their side. After a brief glide perform a forward roll.
 
4. Forward Roll at the Wall
1. Stand in water 1 body length from wall
2. Come out of roll earlier i.e. not all the way around & place hands on head when they try to plant their feet.
3. Gradually move closer and closer to the wall. Eventually you'll be in a position that your knees are bent 90 degrees when you push off the wall.



BREASTROKE:

Breaststroke: Kick Duck walk. Breaststroke Hop feet 45 degrees and hop up (in water).
Static Drill with Arms. in Water

Breaststroke Kick:

1) Heels to buttocks: Not too literally.
2) Flex and rotate ankles outward
3) Engage water with the soles of your feet (have other students physically hold feet)
4) Press your feet out and back until ankles touch (start slowly then speed up)

Kick with kickboard

3-1 Drill 3 kicks one arm (breath and repeat)

1-3 Drill 3 arms one kick then repeat

Combine the stroke.

Breaststroke: Common Errors Sheet
See Water Instructor Manual


DIVING:
Extend your arms with your elbow locked alongside your HEAD.
Keep your hands together with thumbs touching (or interlocked) palms facing towards the water.
Keep your arms, wrists, and fingers in line with your head helps you control the angle of entry.
Reduces impact on the head.
Keep body tensed toes pointed forward.


Kneeling Position Dive

Kneel on one knee while gripping the pool with toes of other foot
Extend arm over head
Focus on target 4 feet out from side or on surface 1-2 feet out
Lean forward touch the water, and when you start to lose your balance push with your legs.
As you enter water straighten the body.

Compact Position

Start in kneeling position as above.
Lift both knees off the deck but still flexed.
Bend forward and try to touch the surface of the water with your hands.
Push off when you touch.

Stride Position

Stand upright one leg forward one back
Focus on target 5-6 feet out from side or on surface 3-4 feet out.
Bend legs slightly as you bend at the waist towards the target.
Try to touch the water as you lose your balance.

Standing Dive

Feet shoulder width apart, toes gripping the edge.
Extend arms above head.
Focus on target 5-6 feet or 3-4 on surface.
Bend knees and angle your hands towards the target.
Push off deck lift hips, and extend your legs so they are in line with your torso.

Better you get the closer your feet can be.


WORK OUT LESSON#12

Start Workout @ 9:20 latest
Advanced Intermediate Beginner
WORKOUT PHASE
Longer distances		 WORKOUT PHASE
Longer Distances		 WORKOUT PHASE
Longer Distances
1x50 Crawl
1x250 (Distance swim) Any combo no stops.
4 x 50 FC, EB, SS, BrstSt
2x50 Flutter Kick		 2X25 Crawl
1X150 (Distance swim)
Any combo of strokes
1X50 Crawl
1x25 EB, 1x 25 SS
1x50 Brst
2x25 Flutter		 2X25 Crawl
1x75 or 100 (Distance)
Any combo of strokes
4 x 25 FC, EB, SS, Brst St
2x25 Flutter Kick
RECOVERY PHASE RECOVERY PHASE RECOVERY PHASE
2X25 Breaststroke 2X25 Breaststroke 2x25 Breaststroke
WORKOUT DISTANCE WORKOUT DISTANCE WORKOUT DISTANCE
650 450 325-350

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Last updated: 3/9/98