Meeting #8 KPE 237 (Intended Outline: Modified
due to Emergency Drill)
Outline: For Pool Activities Lecture #8
FOCUS on BREASTROKE (MAYBE FINS and Masks)
1. Breaststroke. Video Review
2. Stretch then Warm Up 2-6 lengths Slow to medium pace
3. Front Crawl Videotaping
4. Timing yourself. Figure out how fast you can swim. (Target 1 length 30
seconds) do 2 x 25 2x50 (Intermediate/Advanced Swimmers) 3x 25 Beginner
Swimmers
5. Breaststroke: Arm action (Pull buoy or any type of kick)
6. Breaststroke: Leg Action
7. Breaststroke: Breathing
8. Complete stroke: Pull & Breathe/ Kick & Glide
9. Treading Water: Leg Action (Rotary Kick, Scissors Kick, or breaststroke
kick).
10. Treading water for 2 min X 2 times
11. Swimming Underwater: Submerge & Swim 10 yards, 15 yards, 20 yards
12. Surface dive and swim under water to wall
13. Workout
PRACTICAL DETAILS:
BREASTSTROKE ARMS
PREP: From a prone position
EXEC: Wrist flex fingertips drop
Elbows lift, palms turn out
Elbows bent 90 deg?lift CHIN on pull
Semicircular pull, breathe
In to chin palms together
Elbows in, face down
Extend arms palms down.
Try the feet in gutter drill.
Try without kick drill.
BREASTSTROKE LEGS
PREP: From a glide position
EXEC: Bring your heels towards your gluteus
You gradually separate your knees. Knees hip width/feet outside the knees
Then FLEX and rotate your ankles.
Engage the water with the soles when you start the kick.
Drills
i) Bracket drill
ii) Kickboard drill (SPEND LOTS OF TIME ON THIS).
BREATHING BREASTSTROKE
Arms pull back lift your head to breathe.
At the end of the arm pull, with your jaw jutting forward, your mouth just
clears the water and you inhale.]
As your arms start to recover lower your face into the water.
Side of pool.
UP and DOWN the pool maybe 2 lengths.
Complete Breaststroke
PULL, BREATHE, KICK and GLIDE
8. Treading Water Leg Action (Use
kickboard for support)
BreastStroke Leg Action
Scissors Action
Rotary Kick (Rotate your lower leg at the knee one leg at a time) Left leg
clockwise, right leg counter clockwise.
9 Treading water 2 x 2 minutes with
one minute rest
10 Underwater swimming from side of pool.
11. Swim surface dive, swim underwater to side of pool.
WORK OUT LESSON #8
| Advanced | Intermediate | Beginner |
| 2x50 Crawl 1x100 Crawl 2x50 Crawl 4x25 Crawl Fast 2x25 Breastroke/or ElemBackstroke |
|
4X25 Crawl 1x50 Distance swim any stroke 2X25 Crawl Fast 2X25 Breastroke or ElemBack |
Recovery | ||
| 2X25 Kickboard Flutter Kick | 2X25 Kickboard Flutter Kick | 1X25 Kickboard Flutter Kick 1X25 Any Kick |
| 500 | 400 | 300 |
| Dr Williams' Homepage | KPE 237 Homepage | KPE 237 Lesson Outlines |
URL: http://www.csulb.edu/~emyrw/T3/lessons/ Lesson8.html
Last updated: 2/22/97