Meeting #5 KPE 237
Outline: For Pool Activities Lecture #5
1. Quiz
2. View Elementary Backstroke
3. Warm-up Stretch
4. Warm-up in Pool 2 X 25 or 4 X 25
5. Elementary Backtroke Arms
6. Elementary Backstroke Legs
7. Complete Elementary Backstroke
8. Work on Stroke Efficiency: Minimum number of strokes across
the pool.
9. Feet first surface dive
10. Kicking when treading water
11. Treading Water: 1 min 20 seconds X 2 times
12. Turning Over from Front Crawl to Elem Back
13. Surface Dives in Shallow Water for beg swimmers
14. Breathing with Pull Buoy: Work on Alternate Breathing
15. Timing yourself. Figuring out how fast you swim. (Target 1
length 30 seconds)
16. Workout:
17. Cooldown 2/3/4 Lengths of any stroke
Note: We're not going to cover any new material today. The main emphasis will be on refining the front crawl, & further developing the elementary backstroke.
You will however learn to perform a feet first surface dive.
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.
TREADING WATER
2 X 1 min 20 seconds (next
1:45)
Arm Stroke: Breathing every cycle.
With pull buoys
REMEMBER 25 stands for one length of the pool, 50 would be
up and back without stopping.
| Advanced | Intermediate | Beginner |
| WORKOUT PHASE | WORKOUT PHASE | WORKOUT PHASE |
| 2X50 Crawl 3x50 Elem with whip 1X100 Crawl 2X25 Crawl Fast 2x25 Flutter Kick |
1X50 Crawl 2X25 Crawl 3X25 Elem Back 1X75 Crawl 2X25 Crawl Fast 2x25 Flutter Kick |
1X25 Crawl from 2X25 Elem Back 3X25 Crawl (shallow) 1X50 Elem with whip 1X25 Crawl for Speed 1x25 Flutter 1x25 EB Kick |
| RECOVERY PHASE | RECOVERY PHASE | RECOVERY PHASE |
| 2X25 Relaxed/elemback | 2X25 Relaxed/elemback | 2x25Relaxed/elemaback |
The information presented below was also presented in prior classes.
ELEMENTARY BACK STROKE ARMS
Prep Float on back arms on side
Slide thumbs up sides
Thumbs to tops of shoulders
Turn hands to point outwards
Exec Extend arms outward and upward
Stretch just above shoulder height
Pull horizontally toward feet
FT Arms at side
Relax during long glide
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:
Whip kick and Elementary
Backstroke.
FROM AN EXTENDED POSITION LEGS
TOGETHER TOES POINTED
RECOVER LEGS BY BENDING AND SLIGHTLY SEPARATING YOUR KNEES AND
DRAWING YOUR HEELS BACK TO A POINT UNDER AND OUTSIDE YOUR KNEES.
1. HEELS DROP FEET HOOKED
2. FEET HOOKED, TOES TURN OUT
3. FEET MOVE OUT TOES-FIRST
4. FEET MOVE OUT AND AROUND
5. FEET HOOKED; PUSH WITH INSIDE OF ANKLE
6. TOES POINT LEGS SQUEEZE
DRILLS
#1 Braced position
#2 Elementary backstroke with kickboard
#3 Elementary backstroke with kickboard with emphasis on distance
Try and coordinate the stroke.
FLUTTER KICK - Provides balance and propulsion
Power from hip and thigh muscles
Knees slightly flexed
Ankles loose feet turned slightly inwards.
Face float glide with flutter kick
Use of flutter kick with kick board
Dr Williams' Homepage | KPE 237 Homepage | KPE 237 Lesson Outlines |
URL: http://www.csulb.edu/~emyrw/T3/lessons/ Lesson5.html
Last updated: 8/21/99