Meeting #6 KPE 237
Outline: For Pool Activities Lecture #6
1. Buoyancy & Specific Gravity, Center of Mass, Center of
Buoyancy, & Drag, Form, Wave, Friction. (Hydrodynamics) Lecture: 20 minutes +
2. Stretch then Warm Up 2-4 lengths
3. Water Bottles & Jelly fish float: Full lungs, & Empty
Lungs
4. Supine straight body float. Center of Mass and Center of Buoyancy
5. Move center of mass of body toward your head. Reverse from
arms over head to straight body
6. Drag: Pushing hands down finger tips first, & forearm first.
7. Drag: Pushing off from the side of wall: Superman and Not so
Superman (Wide Shape)
8. Timing yourself. Figure out how fast you can swim. (Target
1 length 30 seconds) do 2 x 25
9. Breathing with pullbuoy: Work on Alternate Breathing
Beg 6 X25, Intermediate 4x25 & 2x50, Advanced 5X50.
10. Complete Elementary Backstroke: Beginner 4x25, Intermediate/Advanced
6x25. Work on Stroke Efficiency: Minimum number of strokes across
the pool.
11. Treading Water: 1 min 40 seconds X 2 times
12. Deep End Jumping In and swimming to ladder.
13. Surface Dives in Shallow Water for beg swimmers
14. Videotaping of Front Crawl: In Alphabetical Order.
15. Workout:
Cooldown
Lecture Notes on Hydrodynamics
PRACTICAL DETAILS:
3. Bottles of Water 3bottles: One full, one half full, one empty
4. SUPINE FLOAT
5. Moving Your center of mass towards your head
1. Slowly move your arms through the water to a position above
your head. In this position you have more mass higher up,
and your center of gravity thus moves further up.
2. Bend your knees. This means that the mass of your lower
legs is closer to head.
3. Flex your wrists and bring hands out of water. Makes
hands heavier because they are no longer held up by the buoyancy
of the water.
7. DRAG: Arms then superman
Arms fingers first then forearms down. Wide glide & Narrow
Glide
WORKOUT SCHEDULE
| Advanced | Intermediate | Beginner |
| WORKOUT PHASE | WORKOUT PHASE | WORKOUT PHASE |
| 3x50 Crawl 2x50 Elem Back 6x25 Crawl Fast |
2X50 Crawl 3X25 Elem Back 5X25 Crawl (Fast) |
2X25 Crawl 1x50 Distance swim any stroke 2X25 Elem Back 2X25 Crawl for Speed |
| RECOVERY PHASE | RECOVERY PHASE | RECOVERY PHASE |
| 4X25 Kickboard Flutter Kick | 2X25 Kickboard Flutter Kick | 1x25 Kick any stroke 1x25 any stroke |
| WORKOUT DISTANCE | WORKOUT DISTANCE | WORKOUT DISTANCE |
| 500 | 350 | 250 |
Dr Williams' Homepage | KPE 237 Homepage | KPE 237 Lesson Outlines |
URL: http://www.csulb.edu/~emyrw/T3/lessons/ Lesson6.html
Last updated: 8/21/99