Sophomore Swim

Swim objective - safety

Rule 1: Around water save yourself first

Swim objective - fitness

How to use swimming to improve fitness

Swim objective - fun

Having fun while improving your swim stroke and becoming more efficient in the water

Rules of the pool

No running

No hanging on the lane lines

No food gum or drink

Rules of the pool

No shoes on deck

Proper bathing attire only (1 piece suits and no cotton t shirts)

No diving in the shallow water

Rules of the pool

Never any phones on deck- never!

No touching the basketball hoop, rim, net

How to apply levers to swimming

-the farther your arms are forward the longer your lever is

-compared to a teeter totter

-see the balance we are looking for in the water

-a balanced swimmer swims on the surface of the water. 

Front crawl / freestyle

1. Head down so you see the bottom of pool, breathe to side

2. Balanced body position- center of buoyancy. (teeter totter or a first-class lever)

3. Arms, always one arm out in front, arms recover and get ready for the next workload, out of the water. 

4. Flutter kick on the surface of the water with mostly straight legs.

Backstroke (competition stroke)

1. Balanced body position- center of buoyancy. (teeter totter or a first-class lever) 

2. Chin up, ears in water

3. Arms, hand enters pinky in, thumb out 

4. Kicking the water out of the pool, upward motion is the propulsion of the kick

Elementary Backstroke

least amount of “work” needed, recovery stroke

Elementary Backstroke

1. Balanced body position

2. Arms- in water recovery for this stroke

3. Kick-knees together, heals back, turn out toes, snap heals around and back together in a snapping motion

4. Glide-minimum of 5 second glide insures proper timing of pull and kick

shepherd’s crook

required piece of equipment for all publicly attended facilities and is the easiest most effective device for making an “extension assist”

shepards crook

1. Lower the rounded end into the water

2. Push/press it into the victim’s gut

3. Put weight on back foot

4. Pull victim in slowly, hand over hand

5. Safety while practicing and testing.

Ring buoys

required for all publicly attended facilities

ring buoys

1. Step on the float end of the rope with your non-dominant foot out front.

2. Have excess looped rope in an open non-dominant hand.

3. Throw a buoy underhand, like horseshoes for accuracy.

4. Throw a buoy past the victim.

5. Use rope to pull the victim to the side, slowly, hand over hand.

Red Cross 5 Skills to Save Your Life in Water

1. Step or jump into the water over your head. 

2. Return to the surface and float or tread water for one minute. 

3. Turn around in a full circle and find an exit. 

4. Swim 25 yards to the exit without stopping. 

5. Exit from the water. If in a pool, be able to exit without using the ladder.

How many people drown in the US every year

over 4,000

Rule of Progression

Gradually adding more stress in one of the 3 areas

-time

-frequency

-intensity

Progressive overload

the gradual increase of stress placed upon the body during exercise training

-increase in warm up lengths from 4 lengths to 10+

-increase in cardio day lengths

-increase in the number of push ups