Meeting #4 KPE 237

Outline: For Pool Activities

1. Review for Quiz
2. View Elementary Backstroke
3. Warm-up Stretch
4. Lap Stretch 2-4 laps any stroke.
5. Front Crawl Kick at the side of the pool then 4X25 (option for adv students)
6. Breathing drills
7. Treading Water (with pull-buoys if needed).
8. Elementary Backstroke Arms
9. Elementary Backstroke Legs
10. Complete Elementary Backstroke
11. Workout:
12. Cooldown 2-4 Lengths of any stroke



BREATHING FRONT CRAWL

NEED Buoys to Help support the legs

PREPARATION PHASE:
Prone position Hands and legs supported Tilt head back

EXECUTION PHASE:
Inhale through mouth
Face down in water Exhale through nose and mouth Raise head again.

FT Continue rhythmically.

5 Breathing Drills
BRACKET (SIDE OF POOL) SIDE BREATHING
BRACKET (SIDE OF POOL) RHYTHMIC BREATHING
RHYTHMIC BREATHING WITH KICKBOARD AND FLOAT
RHYTHMIC SIDE BREATHING WITH KICKBOARD WHILE FLOATING
RHYTHMIC BREATHING FOR DISTANCE


Arm Stroke: Breathing every cycle. With pull buoys

TREADING WATER

1 min 20 seconds (next 1:45)

ELEMENTARY BACK STROKE

Body Position

1. Body is streamlined in a symmetrical position
2. Back is straight with hips and legs slightly lower than head and shoulders

Recovery:

1. Arm move smoothly and continuously from the start of the recovery to the completion of the power phase.
2. Hands/Arms just below surface
3. Slide hands (palms facing in) up to your arm-pits

Power Phase
1. Fingers point out from your shoulders palms facing back to FEET
2. Extend hands out (no farther than top of head)
3. Clock :10 & 2 O'clock
4. Without Pause, press PALMS & Inside of your ARMS in a broad sweeping motion back to the feet.
5. End @ glide position

Arm Drills Elementary Back

1. Standing Drill (Get Arms up to armpits and out)
2. Arms only with pull buoy
3. Work on stroke efficiency





Whip kick and Elementary Backstroke.

FROM AN EXTENDED POSITION LEGS TOGETHER TOES POINTED

1. Bend and separate Knees, heels down to a point below and outside knees, toes pointed out.
2. Push feet out and around ending with feet in glide position. PUSH WITH INSIDE OF ANKLE
3. TOES POINT LEGS SQUEEZE

DRILLS

1. Sitting on the side of the pool, knees over the edge
2. Braced position
3. Elementary backstroke with kickboard
4. Elementary backstroke with kickboard with emphasis on distance

Breathing and Timing
1. Inhale Recovery
2. Exhale during Powerphase
3. Arms start a little before legs

TODAY's DEEP THOUGHT

DON'T THINK OF MOVING YOUR ARMS: INSTEAD THINK OF ANCHORING FINGERTIPS ON SOMETHING SOLID AT EXTREME REACH AND PULLING THE BODY PAST THAT POINT.


Feet First Surface Dive:
Push up with arms and legs. At the top of your rise take a big breath. Put hands together and sink.

Variations: Go down rotate and swim underwater

Workout Phase:

Beginners: Front Crawl 4X25 1X50 (2X25) Elementary Backstroke 4X25 2X25 (with kickboard/ either Front Crawl or Elem Kick)
Intermediates: Front Crawl 2X25 2X50 1X 100 Elem Backstroke 2X50 4X25 (with kickboard either Front Crawl or Elem Back or combination)



COOL DOWN: 2 laps anything

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

URL: http://www.csulb.edu/~emyrw/T3/lessons/ Lesson4.html

Last updated: 8/21/99