This document outlines swimming techniques, including flutter kicking, arm movement, rotary breathing, and flip turns, along with drills for improving these skills. It includes links to video demonstrations and tips for counting laps and workout examples for sprint and distance training. Additionally, it provides citations for further reading and reference.

1. Courtney Zobl
EDU 290 11AM
Power Point I

2. Kicking
 Flutter Kicking
 Body and legs straight
 Pointed toes
 Kick from hip, not knee
 Creates a more powerful kick
http://badig.com/2009/02/improving-your-flutter-kick/

3. Demonstration-Kick
 http://www.youtube.com/watch?v=73njoEbYvIY
http://swim.isport.com/swimming-videos/

4. Arm Movement
 Elbow bends back
 Fingers together and curved
 Place fingers in water first
 Stroke should be smooth and graceful
http://www.simplyswim.com/docs/HowToSwim.aspx

5. Demonstration-Arm Movement
 http://www.youtube.com/watch?v=PPdb9iU6z-Y

6. Rotary Breathing
 Turn head to dominant side
 Keep ear in the water
 Face in water with secondary arm
http://www.teamunify.com/Membership.jsp?team=asmst

7. Demonstration-Rotary Breathing
 http://www.youtube.com/watch?v=qsDaO3sCOc4

8. Turns
 Flip Turn
 Somersault in the water
 Push off the wall (on back)
 Turn onto stomach
http://www.trimorefitness.com/05/07/2011/1493/

9. Demonstration-Flip Turn
 http://www.youtube.com/watch?v=8EL3v1saCQw

10. Drills
 “Log Roll”- 1 pull for every 8 kicks
 Lengthen arm movement
 “Finger Drag”- While pulling, run fingers across
surface of the water
 Keep fingers close to water, stroke efficiency
 Kicking with kickboard
 Focus on efficient kicking
 Pulling with pull buoy
 Focus on proper arm technique

11. How to Count Laps
 1 length=25 yards
 1 lap=50 yards
 1 mile=1,750 yards (35 laps)

12. Sprint Workout Example
 10 (how many times) X 50 (distance) on 2:00 (amount
of time per 50 yards)
 10X25 on 1:00
 2X100 kick
 50 kick on 1:15
 Total: 1,000 yards

13. Distance Workout Example
 2X500 10:00
 1,000 15:00
 Total: 2,000 yards

14. Final Product
 http://www.youtube.com/watch?v=hC8ZZZhabp4

15. Citations
 Durnford, Mark. “Front Crawl Technique- over water arm action.” 27 May 2011.
http://www.youtube.com/watch?v=PPdb9iU6z-Y
 “How to do a Flip Turn.” 24 June 2009.
http://www.youtube.com/watch?v=8EL3v1saCQw
 “How to Swim.” 2012. http://www.simplyswim.com/docs/HowToSwim.aspx
 iSport Swimming. http://swim.isport.com/swimming-videos/
 Team Unify. “Rotary Breathing.” 2012.
http://www.teamunify.com/Membership.jsp?team=asmst
 Tifry. “Improving Your Flutter Kick.” 16 February 2009.
http://badig.com/2009/02/improving-your-flutter-kick/
 Toriello, Phillip. “How to Breath While Swimming.” 20 February 2008.
http://www.youtube.com/watch?v=qsDaO3sCOc4

16. Citations Continued
 “Total Immersion Freestyle Swimming Demonstration.” 26 February
2010. <http://www.youtube.com/watch?v=hC8ZZZhabp4>
 Trimore Fitness. “Flip Turns” 7 May 2011.
http://www.trimorefitness.com/05/07/2011/1493/