Combination of Notes for Lessons #1-#3. Williams KPE 237

Lecture #1

Page 321
Streches to Relieve Lower back tension.

Stretch #1. Lie on back with knees bent, feet flat on floor. Pull abs in and tighten the buttocks muscles. Hold 5-8 seconds. Repeat 2-3 times.


Stretch #2. Lie on back, touch heels and let gravity pull down for 30 seconds. ("Indian Sit")


Stretch #4. Lie on back pull right knee up gently and hug to chest. Then pull gently to left shoulder. Repeat with left leg.


Stretch #5. Lie on back pull both knees to the chest. To increase the stretch, curl your head up towards your knees.


Stretch #7. Lie on back and turn to face left then right keeping head on the floor. (Hold for 5 seconds).


Stretch #10. Lie on back with arms straight back behind your head. Stretch out.


Stretch #11. Same as ten except diagonally right arm/left leg.


Do your own stretches: 5 minutes given normally to this activity.


 

Entering the Water: Gradual Warm-up or Scoop on Face


Bobbing on the side of the pool. Deep water Bobbing

Getting to your feet : Keys
Hold edge tilt head back, Bend knees, Extend arms
Deep breath, Arch back, Release wall
Breath move arms out
Reach back tuck knees
Scoop arms forward.
Vertical position and stand.

DIFFERENT FLOATS:

Jelly Fish Float:- Hang Loose: Don't get kids to hold their breath for too long.

Tuck Float: Modification of Jelly Fish. Hold onto legs mid calf.

Supine Float: Lay Back in shoulder deep water. Let your feet rise to their natural floating position.

Hands abover shoulders and out of water, knees bent.

Prone Float:

Lectures #2 & #3

Superperson Glide & Getting to your feet

Hold edge tilt head back, Bend knees, Extend arms
Deep breath, Arch back, Release wall
Breath move arms out
Reach back tuck knees
Scoop arms forward.
Vertical position and stand.

ii) Push back a little stronger and glide then when stopped stand to feet.

Face in the Water Activities

Water adjustment activities. i.e. eyes open drill, how many fingers, etc.,


CHECK LIST FOR THE SCULL (Stationary, Back, Forward)
FLOATS ON BACK
ARMS BARELY UNDERWATER
BEND WRISTS BACK COMFORTABLY

ARMS ROTATES SO HEEL OF HAND IS POINTED OUT
ARMS MOVE OUT ABOUT 18 INCHES
SMOOTH MOVEMENTS
CONTINUOUS FIGURE OF 8 MOVEMENT

Turning Over

Prone: Lower one shoulder and turn the head in the opposite direction.
(i.e. lower your right shoulder and turn your head left)

Supine: Lower one shoulder and turn your head in the same direction.
Keep arms under water until you've turned over.

Treading Water: Hand Action

Arm action of Front Crawl

1. Hand enters in front of shoulder index finger first
2. Entry point 3/4 maximal distance
3. Catch: Grab a semi-solid mass of water
4. S-shaped pull
5. Don't cross midline
6. Press you hand back towards feet, thumb brushes the thigh
7. RELAXED recovery pinkie out first

STATIC DRILL.
WALKING DRILL
FLOATIES

Flutter Kick Front Crawl

Ankles relaxed and floppy

Downbeat
1. Motion starts @ hip
2. For most of downbeat keep your knee slightly flexed
3. Feet turned in (pigeon toed) as if kicking a ball

Upbeat (Recovery)
1. Raise your leg straight toward the surface with little or no flexion in your knee

Depth of kick 12-15 inches

STATIC DRILL AGAINST THE POOL
DRILL WITH KICKBOARDS 3+x 25 yards

BREATHING FRONT CRAWL:

1. Start by turning your head to the side as the arm pulls
2. Breathe every recovery or alternate 1.5 cycles
3. Body roll makes it easier to turn your head
4. Look to the side and slightly back keeping your forehead


WORKOUT & COOL DOWN

USING THE CLOCK (Start on 12, 3, 6 or 9) and LANE ETIQUETTE (Right side, pull over for faster swimmers).

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Last updated: 8/21/99