Meeting #17 KPE 237

Lecture: Mid-Term Examination; Lecture on Training Principles
Practical Focus: Backstroke & Diving

Outline: For Pool Activities Lecture #17

FOCUS on Stroke Analysis, Using the Hand Paddles, and Simple Dive Progressions

Meeting #17 KPE 237

Lecture: Mid-Term & Training Principles

Practical Focus: Backstroke.

Outline: For Pool Activities Lecture #17

FOCUS on Stroke Analysis, Using the Hand Paddles, and Simple Dive Progressions

8:30

 

1. Stretch then Warm Up Flutter Kick 2 lengths Front Crawl followed by 2-4 lengths Slow to medium pace Any Stroke

2. Backstroke Flutter Kick 4-6 lengths.

3. Back Crawl arms only 4-6 lengths

4. Back crawl complete stroke sets of 4-6 lengths

5. Back crawl partner analysis

OPTIONAL

Breaststroke Kick 2-4 lengths

Breaststroke Efficiency

Breaststroke 2X25 or 2x50 timed

6. Simple Dive from Spring Board. (Standing).

7. Springboard Progressions Hurdle Step: Hurdle Step Tuck and straight in.

8. 1 step Hurdle Simple Dive

9. Workout.

Fartlek

Beginners 5x50 swim the 2nd half of the last lap as fast as you can. rest 30secs-1minute.
Intermediate 5 x75 swim the 3rd lap as fast as you can. (res 30 seconds - 1min)
Advanced 5x 100 swim 4th lap as fast as you can. (rest 30 seconds - 1 min if needed).

WORKOUT

Beg	Int	Advanced
Warm-up 1x50 Elem Backstroke 1x50 Breaststroke 1x50 Sidestroke Training: Fartlek 5 x50 max effort on last half of 2nd lap	Warm-up 1x50 Elem Backstroke 1x50 Breaststroke 1x50 Sidestroke Training: Fartlek 4 x75 max effort on 3rd 1x100 max effort 4th lap	Warm-up 1x50 Elem Backstroke 1x50 Breaststroke 1x50 Sidestroke Training: Fartlek 5 x100 max effort on 4th
RECOVERY PHASE
2X25 Any Kick (easy)	4 x25 Any Kick (easy)	4 X25 Flutter Kick (easy)
TOTAL= 450	TOTAL= 650	TOTAL= 750

| Dr Williams' Homepage | KPE 237 Homepage | KPE 237 Lesson Outlines |

URL: http://www.csulb.edu/~emyrw/T3/lessons/ Lesson17.html

Last updated: 3/24/98