Meeting #13 KPE 237

Meeting #13 KPE 237

 

 

Outline: For Pool Activities Lecture #13


Breaststroke: Common Errors Sheet

Error Correction Date=>
1 Ineffective kick Keep ankles flexed and feet rotate outward. Push around and back until the feet touch.
2 Scissors action Emphasize a narrow kick to avoid scissors
3 Trunk, legs, and feet too low; excessive arch in back. Check head position. Emphasize making the body long. Relax back muscles and tighten abdominal muscles.
4 Knees and thighs drawn too far under hips. Have students practice with dolphin kick to develop correct "feel" of raising and keeping heels near surface during recovery.
5 Propulsion of kick is outward instead of to the rear Stress pressing feet around and back, not out. Emphasize a semicircular motion. Have students do the kick in two steps, recovery and propulsion, not slowing feet until they touch. Wall exercise: gently hold inside of feet during propulsion to add resistance and have student feel direction of power. Do this very gently to avoid injury
6 Knees move outside heels. Stress proper alignment: Knees in line with the hips and hells wider than knees.
7 Elbows drop too soon during power phase Keep elbows high until hands align with them at the end of the downsweep.
8 Too much drag from leading with back of hand during recovery Be sure that students lead with finger tips.
9 Arms pull all the way to thighs Have students shorten the pull and end downward and outward sweep when hands are under the elbows with forearms vertical.
10 Faulty timing Practice Sequence from GLIDE: glide Pull breath kick


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.

 

FYI 1-2 = 1x50 as does 3-4. 1-4 = 1x100, 11-13 = 1x75 etc
Beginners Intermediate Advanced
WORKOUT PHASE WORKOUT PHASE WORKOUT PHASE
Lap 1-2 Timed Swim
Lap 3-4 Elem Backstroke
Lap 5-6 Breaststroke
Lap 7-8 Sidestroke
Rest
Lap 9-10, 11-12, Fast
Lap 13-14 Any stroke easy		 Lap 1-4 Timed Swim
Lap 5-6 Elem Backstroke
Lap 7-8 Breaststroke
Lap 9-10 Sidestroke
Rest
Lap 11-13, 13-16, Fast
Lap 17-18 Any stroke easy		 Lap 1-4 Timed Swim
Lap 5-6 Elem Backstroke
Lap 7-9 Breaststroke
Lap 10-11Sidestroke
Rest
Lap 12-17, 16-19, Fast
Lap 20-22 Any stroke easy
RECOVERY PHASE RECOVERY PHASE RECOVERY PHASE
15-16 Back Kick Lap 19-20 Back Kick Lap 23-24 Back Kick
Lap 25-26 Flutter Kick

TOTAL= 400
TOTAL= 500
TOTAL= 650

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Last updated: 3/16/98