Meeting #18 KPE 237

 

Back Crawl Start

Outline: For Pool Activities Lecture #18

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

8:20

 

1. Stretch then Warm Up Flutter Kick 2 lengths Front Crawl followed by 2-4 lengths Slow to medium pace Any Stroke
2. Treading Water with Hand Paddles
3. Front Crawl with Hand Paddles: 4X25 or 3X 50. (Take it easy)
4. Breaststroke Kick 4 lengths
5. Breaststroke complete breaststroke for 50 yds
6. Sidestroke: 2 lengths kick, followed by 2 lengths complete stroke.
7. Elementary backstroke 2 lengths
8. Backstroke Flutter Kick 2 lengths.
9. Back Crawl complete stroke sets of 2-4 lengths
10. Backstroke Starts: Back glide then push and glide.
11. Front Crawl Turn (IFFY)
12. Diving from the side of the pool
13. Practicing the hurdle step on the diving board.
14. Swim for distance Advanced 300+ (12 x) Intermediate + (8x) Beginner +(6x)

 

Backstroke Starts:

Bend your arms and pull your body out of the water into a crouched position.

Bring your head close to your knees and tuch your body as much as possible.

On the start command throw your head back and push your arms out and around with palms outward.

Push forcefully with your legs as you arch your back and drive your body.

Tip your head back and look toward your entry point. Once in the water adjust the angle of your hands for a good glide. Try a dolphin kick

 

Three Components of the Dive:

1. The walk toward the end of the diving board before the hurdle. It consists of three steps: Last step is the longest

2. Hurdle is the jump to the end of the diving board.

3. Interaction between board and diver: The press, downward push on the diving board. The lift, is the recoil force of the board pushing the diver up into the air.

SWIM FOR DISTANCE: Beginners 200 (8 lengths) non stop Intermediate 400 (16 lengths) non-stop Advanced 600-800 (24-32 lengths) non stop any forward looking stroke (for safety reasons due to numbers in lanes).



Long Shallow Dives Page 104 Swimming & Diving

You should do this dive only in clear water of known depth.
Suggested depth 9feet +

Critical Elements Long Shallow Dive
Feet shoulder width apart feet grabbing the deck
Flex knees and hips, back parallel to deck.
Arms back and up
As heels rise let body move forward.
Swim arms downward and outward.
Extend hips, arms and legs.

During flight put head between outstretched arms.
Make entry at slight angle to surface to avoid (Belly flop)
Steer hands upwards once in water to return to surface.


Front Crawl Grab Start

Curl your toes around the blocks
Feet shoulder width apart
On the command "Take your marks"
Grasp front edge of starting block - Hands can be inside or outside feet.

At starting signal pull against block
Bend knees further so you pull yourself forward.


Look forward
Bend your Knees Further
So body starts moving forward

Quickly extend your arms forward to lead
Look forward to point of entry

Lock head between arms
Bend at waist
Pretend that you're going through a single hole in the water

Once in water angle hands up to surface.
Glide streamlined, start kick, then arm motion.



Backstroke KEY POINTS

Grasp the starting blocks with both hands
Put your feet parallel to wall (a comfortable distance apart)

Take your marks
Bend arms and pull body out of water into a crouched position
Tuck as much as possible

AT the starting command throw your head back and push yourself away from the block
Arms go out and around

Push forcefully with legs arching back driving your body hands first
Tip head back and look towards entry point

Tip your head back and look toward your entry point. Once in the water adjust the angle of your hands for a good glide. Try a dolphin kick


Workout

SWIM FOR DISTANCE:
Beginners 200 (8 lengths) non stop
Intermediate 400 (16 lengths) non-stop
Advanced 600-800 (24-32 lengths)

Front Crawl, BreastStroke or Sidestroke or combination.

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URL: http://www.csulb.edu/~emyrw/T3/lessons/ Lesson18.html

Last updated: 4/15/98