Have fun this August practicing your skills again.  Stay Safe!  

July 20

 

Front Crawl (focus on timing)

 

Equipment: N/A

 

Details: 

-I want you to focus on the timing between your breathing, arm rotation and kicks so that you swim none stop with taking any breaks because you are running out of breath.

- Maintains near-horizontal body position with face in the water. Stay flat with the water when you are swimming, don't go on your side unless you need to breathe.

- Roll your body as 1 unit to a side glide position to take a breath.

- Perform non-stop flutter from your hips near the surface of the water but do not splash the water or bring your feet out of the water.

- Bring your arms fully out of the water one after another.

- Your hands will only go in the water when you fully reach out, and definitely not before your head.

- When pushing the water with your hands, you will be at shoulder level and keep punching past your hips then you can bring your arm out of the water.

- Exhales underwater 

 

July 21

 

Skill/Drill: BACK CRAWL 15M 

 

Equipment: N/A

 

Details: 

- Stay on your back and make sure your body is streamlined, which means your arms or legs aren’t stretched out too far.

- Roll your body as a whole (shoulders, hips, and toes) 

- Keep your head natural, tuck it slightly toward your chest and don’t jerk it around.

- Perform non-stop flutter from your hips near the surface of the water but do not splash the water or bring your feet out of the water.

- Keep your knees below the surface of the water 

- Recovers arms straight and high above the water in alternating motion 

- When bringing your arms out of the water keep them straight and high above the water, in an alternating motion, meaning when one arm goes back into the water the other arm will come out.

- You can pause arms for up to 2 seconds (1 arm in front of the head, 1 arm at hips) 

- Pulls with straight or bent arms to hips and pushes to legs 

- Breathes in a relaxed manner 

- Does not hold breath

 

July 22

 

Skill/Drill: Head-First Sculling on Back 10-15M

 

Equipment: N/A

 

Details:

NOTE: Swimmer may use minimal flutter kick or buoyant aid to support flotation. 

-you will be laying on your back with your ears in the water and your legs together.

-flex your hands so that they are pointing toward your feet. Your fingers are going to point as far back as you can and are going to be closed so that no water can get in between them. Your hands are going to be just below the water.

-the upper part of your arm isn’t going to move much but it has to slightly away from your body,  but your lower arm is going to swing out and in at the same time.

-keep and hands and hips under the water.

-if you feel like your hips are going deep into the water you can use a floaty or minimal flutter kick to keep yourself up.

https://www.youtube.com/watch?v=esJRFcULJ6c

 

July 23

 

Skill/Drill: STRIDE DIVE 

 

Equipment:

 

Details:

-Make sure when you are going to dive that the water is deep and wide enough to be safe. Also, make sure that you aren’t far from the water when diving.

-I want you to be able to know if a certain place is safe or not to dive in. look for examples of places that are safe, and not safe to dive in. Then tell your parents why and if they agree with you.

-when performing a stride dive your arms are going to be above your head at all times. Your feet are going to be staggered meaning one is in front of the other, your dominant foot is in front and on the edge of the dock. Your back leg will go up first then your front leg will kick up to meet it in the air. When going into the water your arms and head will go in first followed by shoulders, trunks legs then feet. If any part of your body goes into the water at the same time as another then it is incorrect. 

-here is a video of how to correctly do a stride dive.

https://www.youtube.com/watch?v=TcE09K7CIpk

____________________________________________________________________________

 

Skill/Drill:  Front dive  

 

Equipment:

 

Details:

-Make sure when you are going to dive that the water is deep and wide enough to be safe. Also, make sure that you aren’t far from the water when diving.

-I want you to be able to know if a certain place is safe or not to dive in. look for examples of places that are safe, and not safe to dive in. Then tell your parents why and if they agree with you.

-A Front dive is the same thing as a stride dive but your legs are together and will leave the dock at the same time. When you go into the water like a stride dive arms and head will go into the water followed by your shoulders, trunks, legs and feet and if your body doesn’t go into the water in this order then it is incorrect.

 

July 24

 

Skill/Drill:  Distance Swim and Practice

 

Equipment:

 

Details: 

-Now today I want you to practice everything we have learned throughout this past weeks

-I also want you to try to do a distance swim, I want you to try to swim more then 50m non-stop if you are at the lake try to swim further then you have before.

-Try to do this non-stop without touching the ground, unless you’re too tired.

-You can swim however you want.

-Make sure your parents are watching.

 

 

Week 3 --- July 13

July 13

 

Skill/Drill: How to be a Safe Boater

 

Equipment:

 

Details:

-Before getting into a boat you must be prepared and have all the equipment you need.

-you must have a lifejacket that is the appropriate size, and there must be a whistle on the life jacket.

-You must know to never overload the boat with people or equipment, and you must be able to safely and slowly get into the boat and out with both hands in a stable position and only one at a time.

-You must always be sitting or kneeling down when the boat is moving and never stand up; you must also never lean over the edge or show off when in a boat.

-Know I want you to discuss with your parents when and where it is safe to go boating.

- ex: Is it safe to go boating in a storm or on a clear day.

- ex: Is it safe to go boating where there may shallow rocks or land, or is it safer to go boating where the water is deeper.

  ____________________________________________________________________________  

 

Skill/Drill: Causes of Boating Accidents 

 

Equipment:

 

Details:

-With the help of your parents or sibling find 3 things that may be dangerous and can cause someone to drown or get injured while boating. 

Ex: drinking alcohol etc. 

-Also with your parent or sibling discuss what weather is to go boating in and how you would check the weather report.

July 14

 

Skill/Drill: Staying warm

Equipment:

 

Details: 

-There are 5 major heat-loss areas on your body, these parts of your body are where most of the heat escapes from the body. They are the head, neck, sides of the chest and groin. There are many ways of keeping these parts of your body warm like curling up into a ball or huddling, and I want you to think of 3 other ways of keeping these parts of your body warm.

-Think of two ways to stay warm while you are on a boat and two other ways while you are on ice.

Ex: wearing a life jacket and keeping dry while you are on the boat.

Ex: wearing a hat and knowing the weather when you are on the ice.

____________________________________________________________________________

 

Skill/Drill: When and Where To Go On Ice

 

Equipment:

 

Details: 

-before walking or going onto the ice a trained adult must always check if it is safe to go on and if there are any signs related to the ice you must always obey them.

-Discuss with a parent or guardian why adult supervision and a buddy  are always necessary on the ice, and what kind of accidents may happen while on the ice and what may cause them

-Discuss with a parent or guardian why ice on lakes rivers etc. must never be considered completely safe.

July 15

 

Skill/Drill: ColdWater Help/Huddle

 

Equipment:

 

Details: 

-If you were to ever fall into cold water you must assume the help position. This will help you stay warm.

-When in cold water your body gets cold very quickly, this can cause the body to frick out and if you don’t get out quickly enough you may become sick and will need to go to the hospital. It is very important to keep your head and neck out of the water because if not you may fall unconscious and could drown.

-If you fall into the cold water you must regain your breath control, and remain calm, then try to exit the water or swim to safety while wearing a lifejacket, and when you get out of the water get dry and warm.

-Try by your self to stay in the HELP position for 1 min while wearing a PFD hold your knees close to your chest, keep arms tight to the body, and keep your head out of the water. You are allowed to move your hands to keep your balance.

-Then if possible try a group Huddle with your parents or sibling for 1 min while wearing life jackets. Keep your chest close together, with your arm around each other, your legs are squeezed together and with the smallest person in the middle of the huddle.

-Life jackets must be worn to be able to maintain the HELP position because if not you will need to spread your body to keep yourself afloat, this will make you colder.

-Discuss with your family when and where the HELP position including the huddle may be needed.\

____________________________________________________________________________

 

Skill/Drill: Distressed Swimmer Recognition and Simulation

 

Equipment:

 

Details:-There are 4 types of distressed swimmers:

-Unconscious Swimmer: An unconscious swimmer will often look like they are asleep and are not moving.

 

-Injured Swimmer: An injured swimmer will often be holding on to the part of their body that is hurt or will not be using one of their body parts to help them swim like a leg or arm.

 

-Weak Swimmer: A weak swimmer is a swimmer that doesn’t look like they know what they are doing and are stumbling around when they can not touch the bottom of the water.

 

-Tired Swimmer: A tired swimmer is a person who looks tired or slower than they usually do they have difficulty to continue swimming.

 

-Non-Swimmer: a non-swimmer will often have no idea how to swim and will flail their arms around their heads going in and out of the water.

July 16

 

Skill/Drill: Disorienting Entries

 

Equipment:

 

Details: 

-You can not use goggles.

-Make sure the depth and width of the water are safe.

-Make sure when doing the entire you are a safe enough distance from the area rolled off from. 

-You are going to try different ways of entering the water, this will disorient you and you must swim back to the shore or dock.

-Try curling up into a ball on the side of the dock or ledge and roll on your side or front into the water. You can also try jumping or doing somersaults into the water.

____________________________________________________________________________

 

Skill/Drill: Throwing Assist Without a Line

 

Equipment:

 

Details: 

-Find a good throwing assist that is buoyant, accessible, easy to throw, not easily blown away, easy to hold. Like a lifejacket. Think of 3 examples of a good throwing assist.

-You are going to throw the flotation device that isn’t hard and that doesn’t have a cord to a target that is 5-0m away.

-after when you are used to it you are going to throw that flotation device to a family member that is pretending to be a distressed conscious swimmer that is 5-10m away.

July 17

 

Skill/Drill: Whip Kick on Back 10M

 

Equipment: flotation device if needed

 

Details: 

- stay on your back at all times and keep your safe out of the water.

- Keep your body parallel to the surface of the water like if you were laying down on the ground

- Bend your knees and bring your heels to as far down as you can but keep the upper part of your legs flat with your chest. 

- your heels will lead your legs, drawing a circle (kick can be wide or narrow) and pushing water with insides of feet 

- Flex your feet as heels drop and legs move 

- Straighten your legs as they come together - Glides until momentum slows (2–3 seconds)

-If you don’t understand please look up a tutorial that suits you on how to do your whip kick.

 

____________________________________________________________________________

 

Skill/Drill: Elementary Backstroke 15M

 

Equipment:

 

Details:  

-In Elementary Backstroke your legs are going to do Whip Kick

-slide your hands slowly up the side of your body.

-when your hands reach your head stretch them out and thumbs pointing toward your head and elbows bent, you are going to push them back down toward your legs while they are kicking. (it is one big motion)

-then glide with your legs together and arms at our side until you slow down around 2-3 seconds.

Here is a video explaining and demonstrating the stroke: https://www.youtube.com/watch?v=nU93zyQRCTk

____________________________________________________________________________

Week 2 --- July 6

 

Skill/Drill: Stride Dive and Front Dive

Equipment:

Details: 

-Stride Dive

-Make sure when you are going to dive that the water is deep and wide enough to be safe. Also, make sure that you aren’t far from the water when diving.

-I want you to be able to know if a certain place is safe or not to dive in. look for examples of places that are safe, and not safe to dive in. Then tell your parents why and if they agree with you.

-when performing a stride dive your arms are going to be above your head at all times. Your feet are going to be staggered meaning one is in front of the other, your dominant foot is in front and on the edge of the dock. Your back leg will go up first then your front leg will kick up to meet it in the air. When going into the water your arms and head will go in first followed by shoulders, trunks legs then feet. If any part of your body goes into the water at the same time as another then it is incorrect. 

-here is a video of how to correctly do a stride dive.

https://www.youtube.com/watch?v=TcE09K7CIpk

 

-Front Dive

-Make sure when you are going to dive that the water is deep and wide enough to be safe. Also, make sure that you aren’t far from the water when diving

-I want you to be able to know if a certain place is safe or not to dive in. look for examples of places that are safe, and not safe to dive in. Then tell your parents why and if they agree with you.

-a Front dive is the same thing as a stride dive but your legs are together and will leave the dock at the same time. When you go into the water like a stride dive arms and head will go into the water followed by your shoulders, trunks, legs and feet and if your body doesn’t go into the water in this order then it is incorrect.

 

July 7

 

Skill/Drill: Head-First Sculling on Back

Equipment: flotation device (if necessary)

Details: 

NOTE: Swimmer may use minimal flutter kick or buoyant aid to support flotation. 

-you will be laying on your back with your ears in the water and your legs together.

-flex your hands so that they are pointing toward your feet. Your fingers are going to point as far back as you can and are going to be closed so that no water can get in between them. Your hands are going to be just below the water.

-the upper part of your arm isn’t going to move much but it has to slightly away from your body,  but your lower arm is going to swing out and in at the same time.

-keep and hands and hips under the water.

-if you feel like your hips are going deep into the water you can use a floaty or minimal flutter kick to keep yourself up.

https://www.youtube.com/watch?v=esJRFcULJ6c

                                               

July 8

Skill/Drill: Treading Water

Equipment:

Details: 

-I want you to try to tread water for at least 1 min and if you can for 1½ mins.

-When treading water your body is going vertical with the water as if you were sitting in a chair or standing.

-Your head must be above the water at all times.

-Try to maximize your efficiency by minimizing your movement.

-The best way to do this is by pretending you're sitting in a chair with the lower part of your legs making big circles, like if you were mixing something up. With your arms, you are going to push the water back and forth helping you to keep your head above the water.
 

July 9

Skill/Drill: Front Crawl (focus on Breathing)

Equipment:

Details: 

-This time you’re going to front crawl again but I want you to focus on your breathing.

-You are going to do 3 arm rotations (that’s when one of your arms goes into and out of the water again.) on the 3 rotation I want you to take a breath.

-Don’t forget when you take a breath in front crawl you always breathe our when your face is in the water and breath in when it is out of the water.

-Here is a reminder of how front crawl should look.

- Maintains near-horizontal body position with face in the water. Stay flat with the water when you are swimming, don't go on your side unless you need to breathe.

- Roll your body as 1 unit to a side glide position to take a breath.

- Perform non-stop flutter from your hips near the surface of the water but do not splash the water or bring your feet out of the water.

- Bring your arms fully out of the water one after another.

- Your hands will only go in the water when you fully reach out, and definitely not before your head.

- When pushing the water with your hands, you will be at shoulder level and keep punching past your hips then you can bring your arm out of the water.

- Exhales underwater 

- When taking a breath I want you to be out in the water then breathe in when your face is out of the water, and when breathing in keep one ear in the water.

- You can puss for 2 seconds when taking a breath.


 

July 10

Skill/Drill: Distance Swim and Practice 

Equipment:

Details: 

-Now today I want you to practice everything we have learned throughout the week.

-I also want you to try to do a distance swim, I want you to try to swim for 50m none stop, if you are at the lake then swim as far out as your parents will let you and come back.

-Try to do this none stop without touching the ground, unless you’re too tired.

-You can swim however you want.

-Make sure your parents are watching.

 

 

Week 1 --- June 29

 

Skill/Drill: Flutter Kick (25M)

                Flutter Kick (50M)

 

Equipment: Flutter Board or another flotation device

 

Details: Use the Flutter Board to support yourself, then start to Flutter kick. Flutter kicking is when you will maintain a near-horizontal body position like if you lay down on your belly and only your legs will move the rest of your body will be frozen. Then you will be kicking from your hips and not your knees near the surface of the water. You will have your feet pointed. You will continue to flutter kick for the full distance.

 

June 30

 

Skill/Drill: Front Crawl (focus on arms)

 

Equipment: N/A

 

Details: 

- I want you to focus on your arms, drag the tips of your fingers on the surface of the water when you bring your arm out, and reach as far out with your arm as you can, so you can get used to how far off the water your arms are supposed to be.

- Maintains near-horizontal body position with face in the water. Stay flat with the water when you are swimming don’t go on your side unless you need to breathe.

- Roll your body as 1 unit to a side glide position to take a breath.

- Perform non-stop flutter from your hips near the surface of the water but do not splash the water or bring your feet out of the water.

- Bring your arms fully out of the water one after another.

- Your hands will only go in the water when you fully reach out, and definitely not before your head.

- When pushing the water with your hands, you will be at shoulder level and keep punching past your hips then you can bring your arm out of the water.

- Exhales underwater 

- When taking a breath I want you to out in the water then breathe in when your face is out of the water, and when breathing in keep one ear in the water.

- You can pause for 2 seconds when taking a breath.


 

July 1 

Skill/Drill: Back Crawl

Equipment: N/A

 

Details: 

- Stay on your back and made sure your body is streamlined, which means your arms or legs aren’t stretched out too far.

- Roll your body as a whole (shoulders, hips, and toes) 

- Keep your head natural, tuck it slightly toward your chest and don’t jerk it around.

- Perform non-stop flutter from your hips near the surface of the water but do not splash the water or bring your feet out of the water.

- Keep your knees below the surface of the water 

- Recovers arms straight and high above water in alternating motion 

- When bringing your ars out of the water keep them straight and high above the water, in an alternating motion, meaning when one arm goes back into the water the other arm will come out.

- You can pause arms for up to 2 seconds (1 arm in front of the head, 1 arm at hips) 

- Pulls with straight or bent arms to hips and pushes to legs 

- Breathe in a relaxed manner 

- Do not hold your breath


 

July 2 

 

Skill/Drill: Whip Kick on Back (level 5) 

                Elementary Back Stroke (Level 6)

 

Equipment: use a floaty to support yourself if needed.

Details: 

Whip Kick on Back:

- stay on your back at all times and keep your safe out of the water.

- Keep your body parallel to the surface of the water like if you were laying down on the ground

- Bend your knees and bring your heels to as far down as you can but keep the upper part of your legs flat with your chest. 

- your heels will lead your legs, drawing a circle (kick can be wide or narrow) and pushing water with insides of feet 

- Flex your feet as heels drop and legs move 

- Straighten your legs as they come together - Glides until momentum slows (2–3 seconds)

-If you don’t understand please look up a tutorial that suits you on how to do your whip kick.

July 3 

Skill/Drill: Practice

Equipment: if needed

Details: Practice all of the skills we have learned this week, don’t overexert yourself and be safe.  

©2019 by Mazinaw Lake Swim Program. Proudly created with Wix.com