The 12-week swim program consists of 11 practices and 1 competition. Practices will be held on Saturdays from 9-10 AM at the Gemini Center in Fairview Park, Ohio over the highlighted dates in June, July, and August. The practices will focus on teaching and refining the four competitive strokes through drills and skills work. The final week will be a competition to showcase what the swimmers have learned.
This document provides an advanced Tabata exercise program template. Tabata involves exercising at a high intensity for 20 second intervals followed by 10 seconds of rest, repeating exercises for 4 minutes each. The program includes a warm up walk, exercises like ice skaters, push ups, squats, and abdominal exercises performed in the Tabata interval format, and a cool down walk. Each exercise lists the reps, sets, tempo, intensity, rest period and movement description. Precautions note stopping if pain is experienced.
The document discusses two mobility issues - a lack of shoulder rotation and knee extension. It recommends exercises to improve shoulder external rotation and circumduction against a wall. For the knees, it suggests flexing each knee with an elastic band or rope while lying prone or supine, and supporting body weight on one leg at a time while flexing the other knee up to 45 degrees. Doing compensatory exercises as described can help solve the identified mobility lacks.
The document summarizes a lesson on flexibility that includes definitions of flexibility and range of motion, benefits of flexibility, muscle groups that require flexibility, and assessments to measure flexibility in the arms, legs, trunk, and ankles. It provides instructions for performing flexibility assessments including the arm lift, zipper, trunk rotation, knee to chest, and ankle flex assessments.
The document provides instructions for performing the four competitive swimming strokes - freestyle, backstroke, breaststroke, and butterfly - as well as turns and starts. It describes the body positioning, arm movements, leg kicks, and breathing techniques for each part of the competitive swim. Videos and pictures are linked to provide visual examples of proper form.
Cristal Festival 2015 - "Lucette, fashion community" - Anne-Laure de Belloy -...Cristal Events
1) Lucette is a beauty database that provides personalized cosmetics recommendations and tips based on information provided by users about their characteristics, behaviors, and product feedback.
2) It has acquired over 110,000 users who provide data through questionnaires, reviews, and conversations to build a large database on beauty consumers.
3) Lucette aims to help cosmetics brands and media better understand their audiences through targeted advertising, consumer insights, and audience segmentation using the data collected.
World Sisterhood Day on October 5, is an annual global festival to celebrate the bonding of ALL women as soulsisters in supporting, nurturing and protecting one another. Shakti means the divine energy and the creative force and bandhan means bond. So Shakti Bandhan means bonding with our sisters and the Divine Feminine that each embodies. On and around 5 October every year, women in different parts of the world come together and go ALL-out to do what they can do together for one other and for ALL. Of course, we ALL tie the sacred Shakti Bandhan band/thread to each other and and honor the Shakti flowing from her to her. This Global Sisterhood Day sees an effervescence of women’s collective endeavors and leadership in a variety of ways. Each of those is very precious. Each of those add more diversity to the inclusive voice of ALL.
This document provides an advanced Tabata exercise program template. Tabata involves exercising at a high intensity for 20 second intervals followed by 10 seconds of rest, repeating exercises for 4 minutes each. The program includes a warm up walk, exercises like ice skaters, push ups, squats, and abdominal exercises performed in the Tabata interval format, and a cool down walk. Each exercise lists the reps, sets, tempo, intensity, rest period and movement description. Precautions note stopping if pain is experienced.
The document discusses two mobility issues - a lack of shoulder rotation and knee extension. It recommends exercises to improve shoulder external rotation and circumduction against a wall. For the knees, it suggests flexing each knee with an elastic band or rope while lying prone or supine, and supporting body weight on one leg at a time while flexing the other knee up to 45 degrees. Doing compensatory exercises as described can help solve the identified mobility lacks.
The document summarizes a lesson on flexibility that includes definitions of flexibility and range of motion, benefits of flexibility, muscle groups that require flexibility, and assessments to measure flexibility in the arms, legs, trunk, and ankles. It provides instructions for performing flexibility assessments including the arm lift, zipper, trunk rotation, knee to chest, and ankle flex assessments.
The document provides instructions for performing the four competitive swimming strokes - freestyle, backstroke, breaststroke, and butterfly - as well as turns and starts. It describes the body positioning, arm movements, leg kicks, and breathing techniques for each part of the competitive swim. Videos and pictures are linked to provide visual examples of proper form.
Cristal Festival 2015 - "Lucette, fashion community" - Anne-Laure de Belloy -...Cristal Events
1) Lucette is a beauty database that provides personalized cosmetics recommendations and tips based on information provided by users about their characteristics, behaviors, and product feedback.
2) It has acquired over 110,000 users who provide data through questionnaires, reviews, and conversations to build a large database on beauty consumers.
3) Lucette aims to help cosmetics brands and media better understand their audiences through targeted advertising, consumer insights, and audience segmentation using the data collected.
World Sisterhood Day on October 5, is an annual global festival to celebrate the bonding of ALL women as soulsisters in supporting, nurturing and protecting one another. Shakti means the divine energy and the creative force and bandhan means bond. So Shakti Bandhan means bonding with our sisters and the Divine Feminine that each embodies. On and around 5 October every year, women in different parts of the world come together and go ALL-out to do what they can do together for one other and for ALL. Of course, we ALL tie the sacred Shakti Bandhan band/thread to each other and and honor the Shakti flowing from her to her. This Global Sisterhood Day sees an effervescence of women’s collective endeavors and leadership in a variety of ways. Each of those is very precious. Each of those add more diversity to the inclusive voice of ALL.
This document provides an overview of fuel poverty policies across the UK from the 1980s to 2015. It outlines key milestones and policies enacted in each UK nation to tackle fuel poverty. These include the establishment of fuel poverty strategies, statutory targets for eradication, energy efficiency programs, and benefits to assist low-income households with energy bills. The document also provides a timeline of major policies and a table outlining the current state of fuel poverty policies in each nation as of 2016.
El documento resume la legislación de delitos informáticos en México. Explica que existen leyes federales y estatales que regulan conductas relacionadas con la tecnología. Describe algunos delitos informáticos tipificados en el Código Penal Federal como la modificación o destrucción de información, la piratería de software y la interrupción de comunicaciones. También menciona leyes relacionadas con temas como el comercio electrónico, firma electrónica, protección de datos y revelación de secretos.
El documento describe las aplicaciones de las TIC en Venezuela y su impacto en la sociedad. Explica que las TIC han generado grandes cambios en las estructuras económicas, culturales y educativas al facilitar la comunicación y difusión de información a nivel mundial. También destaca que las TIC son indispensables en la educación ya que permiten a docentes y estudiantes acceder a nuevas fuentes de información y recursos educativos como presentaciones multimedia e intercambiar trabajos e ideas. Finalmente, señala que el uso de las TIC en las a
This document is Suzie Johnson's design portfolio, showcasing her work and providing contact information. It includes examples of her magazine spreads, event fliers, web page layouts, and slide designs. The portfolio emphasizes that clients need Suzie's design skills and eye for their next projects. It encourages viewing her work and contacting her via email or phone.
Haneen Nawrez Abida is a 24-year old Jordanian architect with 1 year of experience. She graduated from the University of Jordan in 2014 with a B.Sc. in Architectural Engineering and a GPA of 3.28. Currently she works as a Junior Architect at Arabtech Jardaneh Engineers and Architects, where she is responsible for developing architectural designs and assisting senior architects. Some of her past projects include residential, commercial, and master planning projects in Jordan and Saudi Arabia.
Hemanth Kumar Joshi is an experienced finance and accounts professional seeking new assignments. He has over 6 years of experience in accounting, finance operations, commercial operations management, and team leadership in various industries. His experience includes positions as an accountant in the Democratic Republic of Congo, a senior executive in finance and accounts for Idea Cellular Ltd in India, and an accounts assistant for Tusker Apparel Limited Company in Jordan.
Godrej Vihang is a new affordable residential project launched by Godrej Properties in Thane West, Maharashtra spread across 15 acres of land. The development features several amenities for residents like parks, yoga centers, a squash court, cricket ground, retail stores, and more. Interested buyers can find floor plans and contact details on the Godrej Vihang website or by calling the listed phone numbers.
The document provides information about different swimming styles including freestyle, breaststroke, backstroke, and butterfly. It describes the key differences in head and body position, arm movement, leg kicks, and ankle movement between each style. Activities include matching styles with descriptions, identifying true or false statements about swimming rules and techniques, and answering questions about a swimmer's training sessions.
This document discusses various aquatic activities that can be done in the Philippines. It begins by introducing recreational activities like surfing, boating, white water rafting, fishing, and bamboo rafting that can be done on or in the country's rivers, beaches, and oceans. It then provides instructions for beginner swimming techniques like floating, kicking, arm motion, and breathing exercises. Finally, it outlines basic swimming drills like flutter kicks, streamline positions, and side breathing to practice essential swimming skills.
Swimming is the action of moving through water using the arms and legs. It originated from observing animals and early depictions show swimming as far back as 2000 BC in Egypt. Competitive swimming began in 1837 in London using breaststroke and sidestroke. The crawl stroke evolved from observing native Americans in 1844 and was further developed in the late 1800s by Cavill who combined an overhand stroke with an Australian flutter kick. Today there are several competitive strokes including breaststroke, front crawl, backstroke, and butterfly. Basic swimming involves learning skills like floating, gliding, kicking, and treading water to set the foundation for strokes.
Swimming has a long history dating back to ancient times where it was used for survival purposes like fishing and crossing rivers. Over time it evolved into a competitive sport and was included in the first modern Olympics in 1896. There are four main strokes in swimming - breaststroke, butterfly, backstroke, and freestyle crawl. Providing first aid to a drowned person involves checking for breathing and pulse, administering CPR if needed, and waiting for emergency services to arrive while continuing monitoring their condition. The many benefits of swimming include providing a full body workout, improving cardiovascular health, being low impact on joints, and helping with conditions like arthritis, asthma, stress, and pregnancy discomfort.
Swimming is a sport that involves moving through water using the entire body. There are various competitive swimming strokes including breaststroke, butterfly, backstroke, freestyle, and individual medley. Swimming has been practiced since ancient times and has been an Olympic sport since 1896. It is considered a full-body exercise that provides cardiovascular and muscular benefits while being low impact, making it a suitable exercise for people of all ages and physical abilities. Common equipment used in swimming includes swimsuits, goggles, caps, kickboards, paddles, and pull buoys.
Mark Spitz was an American swimmer who won 7 gold medals at the 1972 Olympics. He held 17 national age records by age 10. Jenny Thompson is an American swimmer who won 16 total Olympic medals between 1992 and 2004. Michael Phelps is the most decorated Olympian of all time with 28 medals, including 23 gold. Swimming provides significant physical and mental health benefits like cardiovascular fitness, muscle toning, and stress relief. Proper nutrition for swimmers focuses on carbohydrates, protein, water, and avoiding sugars. The four competitive strokes - freestyle, backstroke, breaststroke, and butterfly - each have distinct techniques. Swim meets involve earning points and adhering to rules around starts, turns,
The document provides a list of over 100 full body shallow and deep water workout routines. It includes routines focused on areas like boxing, individual exercises, and full routines. Many of the routines provide step-by-step instructions for exercises like cross-country skiing, crab walks, rocking horse motions, and various kicks and punches to perform in the water. The workouts are intended for both shallow and deep water areas and can be modified for different skill levels.
1. The document outlines an 8-week swimming course for beginners with objectives for each lesson. Lessons focus on water safety, building confidence, and teaching basic swimming strokes and skills.
2. Each lesson includes a warm-up, learning new skills, practicing skills from prior lessons, and a cool down. Skills progression includes water entry, flutter kicking, back floating, backstroke arms, and introductory breaststroke.
3. The final lesson assesses students' progress to achieve a "Turtle certificate" for beginners or a "Sea Horse certificate" for those with more experience. The goal is for all students to feel successful.
1. The document outlines an 8 week swimming course for beginners with objectives of developing water safety skills and confidence.
2. Each lesson plans includes warm up, learning activities, assessment, and cool down sections focused on skills like entry, flutter kick, back float, breaststroke technique.
3. Games and activities are used to develop confidence for students with less experience, while more advanced skills like backstroke arms and gliding are taught to other groups.
The document describes several survival swimming strokes:
1. The crawl stroke or freestyle involves alternating arm strokes with flutter kicking to propel the swimmer forward.
2. The sidestroke is done on one's side with asymmetric arm and leg motions, allowing for increased endurance.
3. The elementary backstroke involves pushing the hands down in the water while kicking the legs out and bringing them back together.
Perform any activity of a hotel entertainment , requires knowledge and perfection in the process. As an sports entertainer you must be minimally prepared to deliver quality program.
This document provides an overview of fuel poverty policies across the UK from the 1980s to 2015. It outlines key milestones and policies enacted in each UK nation to tackle fuel poverty. These include the establishment of fuel poverty strategies, statutory targets for eradication, energy efficiency programs, and benefits to assist low-income households with energy bills. The document also provides a timeline of major policies and a table outlining the current state of fuel poverty policies in each nation as of 2016.
El documento resume la legislación de delitos informáticos en México. Explica que existen leyes federales y estatales que regulan conductas relacionadas con la tecnología. Describe algunos delitos informáticos tipificados en el Código Penal Federal como la modificación o destrucción de información, la piratería de software y la interrupción de comunicaciones. También menciona leyes relacionadas con temas como el comercio electrónico, firma electrónica, protección de datos y revelación de secretos.
El documento describe las aplicaciones de las TIC en Venezuela y su impacto en la sociedad. Explica que las TIC han generado grandes cambios en las estructuras económicas, culturales y educativas al facilitar la comunicación y difusión de información a nivel mundial. También destaca que las TIC son indispensables en la educación ya que permiten a docentes y estudiantes acceder a nuevas fuentes de información y recursos educativos como presentaciones multimedia e intercambiar trabajos e ideas. Finalmente, señala que el uso de las TIC en las a
This document is Suzie Johnson's design portfolio, showcasing her work and providing contact information. It includes examples of her magazine spreads, event fliers, web page layouts, and slide designs. The portfolio emphasizes that clients need Suzie's design skills and eye for their next projects. It encourages viewing her work and contacting her via email or phone.
Haneen Nawrez Abida is a 24-year old Jordanian architect with 1 year of experience. She graduated from the University of Jordan in 2014 with a B.Sc. in Architectural Engineering and a GPA of 3.28. Currently she works as a Junior Architect at Arabtech Jardaneh Engineers and Architects, where she is responsible for developing architectural designs and assisting senior architects. Some of her past projects include residential, commercial, and master planning projects in Jordan and Saudi Arabia.
Hemanth Kumar Joshi is an experienced finance and accounts professional seeking new assignments. He has over 6 years of experience in accounting, finance operations, commercial operations management, and team leadership in various industries. His experience includes positions as an accountant in the Democratic Republic of Congo, a senior executive in finance and accounts for Idea Cellular Ltd in India, and an accounts assistant for Tusker Apparel Limited Company in Jordan.
Godrej Vihang is a new affordable residential project launched by Godrej Properties in Thane West, Maharashtra spread across 15 acres of land. The development features several amenities for residents like parks, yoga centers, a squash court, cricket ground, retail stores, and more. Interested buyers can find floor plans and contact details on the Godrej Vihang website or by calling the listed phone numbers.
The document provides information about different swimming styles including freestyle, breaststroke, backstroke, and butterfly. It describes the key differences in head and body position, arm movement, leg kicks, and ankle movement between each style. Activities include matching styles with descriptions, identifying true or false statements about swimming rules and techniques, and answering questions about a swimmer's training sessions.
This document discusses various aquatic activities that can be done in the Philippines. It begins by introducing recreational activities like surfing, boating, white water rafting, fishing, and bamboo rafting that can be done on or in the country's rivers, beaches, and oceans. It then provides instructions for beginner swimming techniques like floating, kicking, arm motion, and breathing exercises. Finally, it outlines basic swimming drills like flutter kicks, streamline positions, and side breathing to practice essential swimming skills.
Swimming is the action of moving through water using the arms and legs. It originated from observing animals and early depictions show swimming as far back as 2000 BC in Egypt. Competitive swimming began in 1837 in London using breaststroke and sidestroke. The crawl stroke evolved from observing native Americans in 1844 and was further developed in the late 1800s by Cavill who combined an overhand stroke with an Australian flutter kick. Today there are several competitive strokes including breaststroke, front crawl, backstroke, and butterfly. Basic swimming involves learning skills like floating, gliding, kicking, and treading water to set the foundation for strokes.
Swimming has a long history dating back to ancient times where it was used for survival purposes like fishing and crossing rivers. Over time it evolved into a competitive sport and was included in the first modern Olympics in 1896. There are four main strokes in swimming - breaststroke, butterfly, backstroke, and freestyle crawl. Providing first aid to a drowned person involves checking for breathing and pulse, administering CPR if needed, and waiting for emergency services to arrive while continuing monitoring their condition. The many benefits of swimming include providing a full body workout, improving cardiovascular health, being low impact on joints, and helping with conditions like arthritis, asthma, stress, and pregnancy discomfort.
Swimming is a sport that involves moving through water using the entire body. There are various competitive swimming strokes including breaststroke, butterfly, backstroke, freestyle, and individual medley. Swimming has been practiced since ancient times and has been an Olympic sport since 1896. It is considered a full-body exercise that provides cardiovascular and muscular benefits while being low impact, making it a suitable exercise for people of all ages and physical abilities. Common equipment used in swimming includes swimsuits, goggles, caps, kickboards, paddles, and pull buoys.
Mark Spitz was an American swimmer who won 7 gold medals at the 1972 Olympics. He held 17 national age records by age 10. Jenny Thompson is an American swimmer who won 16 total Olympic medals between 1992 and 2004. Michael Phelps is the most decorated Olympian of all time with 28 medals, including 23 gold. Swimming provides significant physical and mental health benefits like cardiovascular fitness, muscle toning, and stress relief. Proper nutrition for swimmers focuses on carbohydrates, protein, water, and avoiding sugars. The four competitive strokes - freestyle, backstroke, breaststroke, and butterfly - each have distinct techniques. Swim meets involve earning points and adhering to rules around starts, turns,
The document provides a list of over 100 full body shallow and deep water workout routines. It includes routines focused on areas like boxing, individual exercises, and full routines. Many of the routines provide step-by-step instructions for exercises like cross-country skiing, crab walks, rocking horse motions, and various kicks and punches to perform in the water. The workouts are intended for both shallow and deep water areas and can be modified for different skill levels.
1. The document outlines an 8-week swimming course for beginners with objectives for each lesson. Lessons focus on water safety, building confidence, and teaching basic swimming strokes and skills.
2. Each lesson includes a warm-up, learning new skills, practicing skills from prior lessons, and a cool down. Skills progression includes water entry, flutter kicking, back floating, backstroke arms, and introductory breaststroke.
3. The final lesson assesses students' progress to achieve a "Turtle certificate" for beginners or a "Sea Horse certificate" for those with more experience. The goal is for all students to feel successful.
1. The document outlines an 8 week swimming course for beginners with objectives of developing water safety skills and confidence.
2. Each lesson plans includes warm up, learning activities, assessment, and cool down sections focused on skills like entry, flutter kick, back float, breaststroke technique.
3. Games and activities are used to develop confidence for students with less experience, while more advanced skills like backstroke arms and gliding are taught to other groups.
The document describes several survival swimming strokes:
1. The crawl stroke or freestyle involves alternating arm strokes with flutter kicking to propel the swimmer forward.
2. The sidestroke is done on one's side with asymmetric arm and leg motions, allowing for increased endurance.
3. The elementary backstroke involves pushing the hands down in the water while kicking the legs out and bringing them back together.
Perform any activity of a hotel entertainment , requires knowledge and perfection in the process. As an sports entertainer you must be minimally prepared to deliver quality program.
Mark Spitz was an American swimmer who won 7 gold medals at the 1972 Olympics. He held 17 national age records by age 10. Jenny Thompson is an American swimmer who won 16 total Olympic medals between 1992 and 2004. Michael Phelps is the most decorated Olympian of all time with 28 medals, including 23 gold. Swimming provides significant physical and mental health benefits like cardiovascular fitness, muscle toning, and stress relief. Proper nutrition for swimmers focuses on carbohydrates, protein, water and avoiding sugars. The four competitive strokes - backstroke, breaststroke, butterfly, and freestyle - each have distinct techniques. Rules and regulations govern swim meets and disqualifications.
Mark Spitz was an American swimmer who won 7 gold medals at the 1972 Olympics and held the record for most gold medals won at a single Olympics. Jenny Thompson was an American swimmer who won 16 total Olympic medals. Michael Phelps is the most decorated Olympian of all time with 28 total medals, including 23 gold medals. Swimming provides numerous physical and mental health benefits such as cardiovascular fitness, muscle toning, stress relief, and low-impact exercise. Proper nutrition is important for swimmers, focusing on carbohydrates, protein, water, and avoiding sugary foods. The four competitive swimming strokes - backstroke, breaststroke, butterfly, and freestyle - each have distinct techniques. Competitive
History of Swimming and apparatus in swimming poolsGennrodPranciliso
Swimming has been practiced for thousands of years around the world. It was part of military training in ancient Greece and Rome and was a compulsory part of schooling in Japan by the 17th century. Organized swimming competitions began in the 19th century and national and international governing bodies were established between the late 19th and early 20th centuries to standardize rules and promote the sport. There are four main swimming strokes as well as techniques for floating and propelling oneself through water using equipment like fins, goggles, and kickboards. Pools come in various designs for different purposes including lap swimming, hydrotherapy, and recreation.
Form 5: Chapter 2 – Locomotion and Support 2.1 Support and Locomotion in Humans and Animals
This document summarizes how fish are able to swim and move efficiently in water. It explains that a fish's body is streamlined and covered in overlapping scales to reduce resistance in water. The fish's vertebral column moves from side to side as myotomes, or W-shaped muscle blocks, contract and relax on either side of the body in an alternating wave. This sweeping motion pushes water backwards and propels the fish forward. Fins help counter unwanted pitching, yawing, and rolling movements and provide thrust and directional control. A swim bladder containing gas helps the fish control its buoyancy to
Hydrotherapy Exercises Following Hip Arthroscopy Surgeryphysiocure
The document provides guidance on hydrotherapy exercises for patients following hip arthroscopy surgery. It outlines essential criteria for commencing hydrotherapy, including fully healed surgical wounds and sufficient mobility. It then describes 18 specific exercises in level one of the hydrotherapy program, which aim to gently mobilize the hip and introduce core stability exercises without provoking pain. The exercises are to be performed in chest-deep water and focus on posture, core engagement, and slow controlled movements.
LESSON IN SWIMMING Swimming Terminologieslongaysahara
This document provides definitions and explanations of key swimming terminology used in different strokes and techniques. It defines the four competitive strokes - freestyle, butterfly, backstroke, and breaststroke. It also explains the individual medley which combines all four strokes. Finally, it defines additional important swimming terms like body position, stroke rate, drills, streamlining, and disqualification. The document serves as a comprehensive glossary of swimming terminology for swimmers of all levels.
2. Dates of Program:
All swim practices andmeets will beheld onSaturdaymornings from 9:00-10:00AMESTat the
Gemini Center inFairview Park,Ohio.The12-week program will continueover the
highlightedSaturdaysbelow onthecalendars.
June
S M T W Th F Sa
1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30
July
S M T W Th F Sa
1 2
3. 3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
31
August
S M T W Th F Sa
1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
Outline & Structure of Practices
I. Weeks One & Two: Working on water balance with skills & drills
a. Swimmers will refine their ability to remain prone in the water, as
well as increasetheir speed with adaptive skills and drills like sculling
and flip turns.
i. Sculling: Swimmers will lay pronein the water with legs and
hips supported by a noodle. Swimmers willthen move hands in
4. a figure eight motion similar to painting with the hands. (5
minutes)
ii. Swimmers will then practice sculling without the use of the
noodle floats. (5 minutes)
iii. Flip Turns: Swimmers will practice in-water cannon balls by
grasping both knees and hugging them to their chest to
submerge, and then resurfaceto complete a cannon ball bob.
This will get the swimmers accustomed to maintaining a tight
body position when flipping towards the wall for a turn. (15
minutes)
iv. Wall Push-Offs: Swimmers willgrasp wallwith two hands, with
knees to chest and toes on the wall. Swimmers willthen push
off wall with feet and lean back into the water like falling back
onto a mattress. (5 minutes)
v. Wall Push-Off with Streamline: Swimmers will push off wall
and then position their hands into a “streamline” position with
hands in an “A” whereone hand is overlapping the other. (5
minutes)
5. vi. Flip Turn to Touch Wall: Swimmers will practice under water
flip turns to the wall to acquirecorrect foot positioning on the
wall. (5 minutes)
vii. Flip Turn + Push Off: Swimmers will practice complete flip
turn. Swimmers will flip towards wall, under water, and push
off with feet. (10 minutes)
viii. Flip Turn + Streamline: Swimmers will implement complete
flip turn and then push off wall into streamline position to
continue into the next lap. (10 minutes)
II. Weeks Three & Four: Refining FreestyleStrokes
a. Swimmers will refine their freestyle strokes. Thestrokewill be
broken down into two parts: legs, then arms. Attention will be
placed on straight-leg kicks, rotary breathing, and hand to water
placement.
i. Warm-Up (5 minutes):
1. Neck Rolls: 10x.
2. ArmCircles: 10x forward, 10xreverse
6. 3. Shoulder Shrugs: 10xforward, 10xreverse
4. FrontCrawl: 1 lap
ii. Kicking Drill 1: Swimmers will place hands on the side of the
pool with arms extended and face in water. Swimmers will
initiate a small kicking stride fromthe hip with minimal
splashing. (2.5 minutes)
iii. Kicking Drill 2: Place one noodle under each ankle of the
swimmers. Whilelaying prone in the water, with arms on the
side of the pool, have swimmers drag noodleunder the wall to
whereleg is fully extended. In order to get the noodle fully
submerged, the swimmer will need to maintain a straight-leg
position in the water. (5 minutes)
iv. Torpedo Push-Off: Swimmers willhold onto the wall and
utilize the wall push-off learned in week one. After pushing off
on the wall, swimmers will hold the streamline position and,
7. with straightlegs, kick vigorously for 10 meters, and then swim
back to wall. Face should be submerged during streamline with
pointed toes. (5 minutes)
v. Kick with Kickboard: Swimmers willeach hold kickboard with
two hands, arms fully extended. Each swimmer will practice
straight-leg kicks, with a small stride, for two laps. Laps will be
completed in succession. (2.5 minutes)
vi. ArmDrill 1: Squat in water with arms extended out holding
PVC pipe/noodle piece. Lift one arm off pipe/piece and push
under water to for stroke, butwhen bringing arm back to
pipe/piece, only finger nails should touch water. Repeat with
other arm. (5 minutes)
vii. ArmDrill 2: Practice same drill, but with arms fully extended
without noodle piece or PVC pipe. Ensureonly finger
nails/finger tips are touching the water upon resurfacing. (5
minutes)
8. viii. Pipe/Piece Strokes: Swimmers willswim two laps practicing
free style arms while holding a noodle piece or PVCpipe piece.
The swimmer will hold the piece in one hand while
concurrently submerging the oppositearm underwater. Upon
resurfacing, theswimmer will complete the “fingertip drag”
across the water to place the pipe piece in the oppositehand.
Complete two laps. (5 minutes)
ix. Tennis Ball: Gripping a tennis ball will give the swimmers a
senseof perspectiveof how the water adds pressure. This will
aid in the swimmers “gripping” the water, and pushing against
it like climbing a ladder while swimming. Swimmers willhold
one tennis ball in each hand. Swimmers willcomplete two laps
of freestylestrokes while holding the tennis balls in their
hands. (5 minutes)
b. Flip Turn Practice: Swimmers will incorporatethe flip turn in each of
their laps. (10 minutes)
9. c. SwimFreestyle: Swimmers will utilize the skills and drills learned in
today’s practice. Upon reaching the wall, swimmers willperforma
flip turn for efficient and quick strokes. (10 minute)
III. Weeks Five & Six: Refining Back Stroke
a. Swimmers will work on fine-tuning their backstroke. Likefreestyle,
the strokewill be broken down into two parts: legs, then arms.
Attention will be placed on core activation, extended arms with pinky
entering the water first, and straight leg kicks.
i. Warm-Up (5 minutes):
1. Neck Rolls: 10x.
2. ArmCircles: 10x forward, 10xreverse
3. Shoulder Shrugs: 10xforward, 10xreverse
4. FrontCrawl: 1 lap
ii. Kicking Drill 1: Float supinein the water while grasping the
side of the wall. Extend legs out and begin kicking fromhip.
Swimmer should maintain straightlegs, and a small stride
should be produced with minimal splashing. (5 minutes)
10. iii. Kicking Drill 2: Swimmers will each wear flippers and hold
kickboard over their heads while floating and kicking supine. (5
minutes/2 laps)
iv. Kicking Drill/Body Balance: Swimmers will each balance a
plastic cup on their forehead while holding kickboard over
their heads. Cup is used to ensurethe proper head tilt and
core activation. (5 minutes/2 laps)
v. Shoulder Rock Drill: Swimmers will lay supine in water. While
kicking utilizing straightleg kicks, the swimmers willhold their
arms down at sides and begin touching chin to shoulder in the
water. Tell swimmers to “blow bugs off shoulders.” This will
simulate the proper rocking technique for back stroke. (5
minutes/2 laps)
vi. Tennis Ball Drill: Swimmers will hold a tennis ball in each hand,
and will practice backstrokearmstrokes with one arm at a
time. The tennis ball is a sensory drillto feel the pressureof
the water and the stroke. (5 minutes/2 laps)
11. vii. Backstrokewith Flippers: Swimmers willeach wear flippers
and complete 2 laps of backstroke. (5 minutes)
viii. Flip Turns with Backstroke: Swimmers willpractice the proper
technique of performing a flip turn with backstroke. Swimmers
will performa proper flip turn, incorporateit into a streamline
to backstroke, and then performa flip turn leading rightinto
backstroke. (10 minutes)
ix. Backstroke: Swimmers willcombine all of the skills learned
today and performthe proper backstrokeutilizing flip turns on
every lap. (15 minutes)
IV. Weeks Seven & Eight: Perfecting Breaststroke
a. Swimmers will be working on refining their breaststroke. As in prior
weeks, the strokewill be broken down into two parts: legs, then
arms. Attention will be focused on proper arm technique of “sweep,
scoop, and extend,” proper leg technique of “Up, out, together,” and
coordinating breathing.
i. Warm-Up (5 minutes):
1. Neck Rolls: 10x.
2. ArmCircles: 10x forward, 10xreverse
12. 3. Shoulder Shrugs: 10xforward, 10xreverse
4. Standing leg kicks to the side: 10xeach leg
5. FrontCrawl: 1 lap
ii. Standing Kick Drill: Swimmers will practice the three parts of
the kick of breaststroke. Swimmers willlift one leg up for “Up,”
then jump out into an X position for “Out,” then will stand with
arms and legs together like a pencil for “Together.” (5 minutes)
iii. Wall Kick Drill 1: Swimmers will grasp the side of the wall with
arms extended. While blowing bubbles, swimmers will practice
the three parts of the breaststrokekick. (5 minutes)
iv. Wall Kick Drill 2: Swimmers will loop bungee straps around
ankles. While grasping the pool wall, swimmers will practice
the three parts of the breaststrokekick while wearing bungee.
The use of the bungee will ensurethat their legs are the
adequate distance apart while swimming. (5 minutes)
v. BreaststrokeKick with Kickboard: Swimmers willhold the
kickboard with arms extended and complete the three parts of
the breaststrokekick. Coaches should focus on each
swimmer’s kick to ensure the motions of “Up, Out, Together.”
13. The legs should snap together upon completion of 1 kick
stroke. (5 minutes/2 laps)
vi. ArmCup Drill: Swimmers willpractice the arm strokes of
“Sweep, Scoop, Extend.” While holding cups in each hand,
each swimmer will fill the cups with water to “Sweep,” then
“Scoop” the cups to simulate taking a drink, and then “Extend”
arms outward to empty the cups and go back for more. (5
minutes)
vii. Breaststroke: Swimmers willutilize the skills learned in today’s
practice and performthe complete strokeof breaststroke
incorporating the arms and legs concurrently. (10 minutes)
viii. Flip Turns: Swimmers will practice swimming a lap of
breaststrokeand incorporating a flip turn at the end of the lap.
(10 minutes)
14. ix. Breaststrokewith Flip Turns: Swimmers willutilize all of the
skills and lessons fromtoday’s practice, and swimbreaststroke
using the arms and legs concurrently. At the end of each lap,
swimmers will incorporatea flip turn for quick and efficient
swimming. (10 minutes)
V. Weeks Nine & Ten: Butterfly
a. This week, swimmers will learn and practice the proper butterfly
stroke. As in prior weeks, the strokewill be broken down into two
parts: legs, then arms. Attention will be focused on proper “dolphin”
kick by utilizing extensive hip action while keeping the legs together,
as well as a large reach out of the water when performing the arm
stroke.
i. Warm-Up (5 minutes):
1. Neck Rolls: 10x.
2. ArmCircles: 10x forward, 10xreverse
3. Shoulder Shrugs: 10xforward, 10xreverse
4. FrontCrawl: 1 lap
15. ii. Kicking Drill 1: While grasping the side of the pool wall,
swimmers will practice the butterfly kick with the legs
together. The kick should be initiated fromthe hip like a body
roll. The feet should be used to propel self forward. (5
minutes)
iii. Kicking Drill 2: While holding kickboard, swimmers willswim2
laps demonstrating the butterfly kick while wearing flippers. (5
minutes/2 laps)
iv. ArmDrill 1: Swimmers will practice the arm motions of
butterfly while standing in the shallow end. Swimmers may be
required to squatin water to demonstrate proper reach out of
the water. (5 minutes)
v. ArmDrill 2: While being supported by a noodle, swimmers will
complete 1 full lap of butterfly using only the armmotion.
Coaches should ensure that swimmers aremaintaining the
proneposition in the water, and are reaching the arms fully
out of the water. (5 minutes/1 lap)
vi. Butterfly with Flippers: Swimmers will practice the full stroke
of butterfly incorporating the arms and legs while wearing
16. flippers for faster propulsion. Attention should be placed on
the swimmer’s reach outof the water to ensure proper
breathing technique. (5 minutes/2 laps)
vii. Flip Turns: Swimmers will practice performing flip turns while
swimming the butterfly stroke. Swimmers will swimone half of
a lap of butterfly, and then initiate a proper flip turn. (10
minutes)
viii. Butterfly with Flip Turns: Swimmers will swimthe butterfly
strokewhile incorporating flip turns at the end of each lap.
Attention should be focused on ensuring that each swimmer is
maintaining a proneposition in the water, and reaching all the
way out of the water for proper breathing. (15 minutes)
ix. Cool Down: Swimmers will spend the last five minutes of the
practice by cooling down with a slow, relaxed swim.
1. Backstroke(1 lap)
2. Freestyle(1 lap)
VI. Week 11: Prepare for Competition
17. a. This week, the swimmers willpractice the skills and drills learned
over the pastten weeks and incorporatethem when swimming each
one of the differentstrokes.
i. Warm-Up (5 minutes):
1. Neck Rolls: 10x.
2. ArmCircles: 10x forward, 10xreverse
3. Shoulder Shrugs: 10xforward, 10xreverse
4. Kickboard Kicking: 1 lap
5. FrontCrawl: 1 lap
ii. Freestylewith Flip Turns: Swimmers willutilize proper arm
reach technique while performing the flutter kick with proper
leg extension. Swimmers willalso performrotary breathing
with every fourth stroke. At the end of each lap, the swimmers
will performa flip turn for quick and efficient swimming. (10
minutes)
iii. Breaststrokewith Flip Turns: Swimmers willperformthe
proper technique of breaststroke, including breathing while in
18. the “Scoop” phase. At the end of each lap, the swimmers will
performa flip turn for quick and efficient swimming. (10
minutes)
iv. Backstrokewith Flip Turns: Swimmers willperformthe proper
technique of backstrokeby maintaining a supine position and
reaching the arms in the water with the pinky first, “thumb
up.” At the end of each lap, the swimmers willperforma flip
turn for quick and efficient swimming. (10 minutes)
v. Butterfly with Flip Turns: Swimmers will performthe proper
technique of butterfly by keeping the legs together and
reaching the arms fully out of the water. At the end of each
lap, the swimmers willperforma flip turn for quick and
efficient swimming. (10 minutes)
vi. Cool Down: Swimmers will spend five minutes of the practice
by cooling down with a slow, relaxed swim.
1. Backstroke(1 lap)
2. Freestyle(1 lap)
19. vii. The last ten minutes of the session will be used to answer any
questions the swimmers haveaboutnext week’s swimmeet.
Swimmers may continue to practice and refine their strokes for
the competition. Coaches should reassureswimmers thatthis
is only the firstswimmeet, and to justenjoy being in the
water.
VII. Week Twelve: Competition
a. The final date of the initial twelve weeks is dedicated to competing in
the swimmeet. All swimmers willbe performing each one of the
strokes. Theswimmeets will be designed to ensure sportsmanship
and to introduce the swimmers to how an actual swim meet is run.
Emphasis will be on participation and proper swimming technique.
20. b. The layout of the day is as follows:
i. Stretch & Warm-Up
ii. FreestyleCompetition
iii. BreaststrokeCompetition
iv. –Break—
v. BackstrokeCompetition
vi. Butterfly Competition
vii. Stretch & Cool Down
c. Upon conclusion of the cool down, medals/ribbons will be awarded
to each swimmer for their hard work and dedication to the swim
team. The coaches will communicate their appreciation for
everyone’s hard work, and explain the upcoming schedule of events.