Keep practicing your skills during August.  Stay safe and have fun! 

Week 4

July 20 Level 7

Skill/Drill

Fitness test pt 1

Equipment

Goggles (Optional)

Details

Today you will begin a “test” comprising of:

50m front crawl

50m back crawl

25m elementary backstroke

15m sculling: sculling was the second skill/drill and was on June 30. I have copied and pasted the information for you to read, in case you missed it. 

Lie face down in the water with your arms extended above your head. Flutter kick the entire time to keep your body on top of the water. Cup the water with your hands and scoop your hands toward each other. Before your hands touch each other you want to change the direction of your hands to push the water away. Repeat the arm movements going back and forth moving your hands and forearms in a sweeping motion.

July 20 Level 8

Skill/Drill

Breaststroke 15meters

Equipment

None

Details

We are going to learn how to do breaststroke. Breaststroke is a stroke that uses whip kick that you all learnt in level 7. So to do breaststroke you want to do your whip kick and at the same time you want to shoot your arms in front of your head then catch as much water as possible and repeat. Watch this video for a visual representation. https://www.youtube.com/watch?v=xH4mV7rRBnE

July 21 Level 7

Skill/Drill

Fitness Test pt 2 and First Aid pt 1

Equipment

None

Details

Today you will attempt to do rounds of vertical dolphin kick, for example 10 seconds kick, 10 seconds rest, 20 seconds kick, 20 seconds off. If you can do a minute of this, good job, if you can do more, then after the rounds are over restart at 10 each. As a competitive swimmer I am expected to do upwards of 5 minutes of this, so you should have no problems with just 1. As well, you will try to identify off the top of your head 3-5 signs of a partially choking person. 

  • Coughing

  • Wheezing

  • Confusion

  • Panic

  • Bluish-coloured skin

July 21 Level 8

Skill/Drill

Breaststroke

Equipment

None

Details

Today we are going to be fixing up small errors in your breaststroke.

When doing breaststroke you want to focus on

  • Keeping your body high in the water

  • Recover your arms fully through the water to maximize the pull

  • Timing should be: Pull, breathe, kick, glide

  • And you want to glide until your body is straight

Make sure you are doing your breaststroke properly and keep working on it.

July 22 Level 7

Skill/Drill

First Aid Test pt 2

Equipment

Paddle/flutterboard

Details

Today you will identify how to treat a partially choking person. Remember to 

  1. Check for hazards, you should know which hazards by using the phrase: No fire, no wire, no glass, no gas, etc.

  2. Check the person’s ABC’s. What do the ABC’s stand for?

  3. Ask, “Are you choking?” If the person is able to respond, they are _______.

  4. Encourage the victim to keep coughing and call ____. 

Next, you will practice with your reaching assist. Remember to get low before extending the assist, and maintain eye and verbal contact with the victim.

July 22 Level 8

Skill/Drill

Elementary Backstroke

Equipment

None

Details

When you are doing your elementary backstroke I want you to think that you are just doing regular backstroke but instead of using flutter kick you are doing whip kick and moving your arms in the same motions at the same time. If you need a visual representation watch this video

https://www.youtube.com/watch?v=l3TUZRQ2WEk

July 23 Level 7

Skill/Drill

Reaching with a rope and safe water entry 

Equipment

Rope at least 3m long

Details

Today you are going to practice reaching with a rope. Remember to stay low, and maintain ___________ and ________ contact. Your rope should land within arm’s distance of the victim.

What is a safe water entry? A stride jump is an example of a safe water entry. To perform a stride jump, jump ___first into the water with your ____ out and ____ in a scissor-like position. As you hit the water, close your legs and swing your arms from the 3 and 9 o’clock positions to 12. Your head should stay above the water. 

July 23 Level 8

Skill/Drill

Dangers of open water

Equipment

None

Details

Describe three potential dangers of open water…

Eg. 

  • Cold water

  • Currents

  • Waves

  • Varying depths

  • Sudden drop offs

  • Weeds 

  • Exposure to sun or cold

Describe 2 ways to prepare and stay safe in and around the open water?

Eg. 

  • Adult supervision

  • Wear PFD/Life Jacket 

July 24 Level 7

Skill/Drill

Fitness challenge for the rest of the summer

Equipment

Goggles/shoes (situational)

Details

Every day, for the rest of the summer, I am challenging you to run/walk/bike/swim at least 60 minutes each day. You may do any of the activities in any order in any amount, but try to do 60 minutes total. Every day, try to do a little bit more distance, by going a little bit faster, and push yourself! You can do it! 

(This is not obligatory, but at least try it.)

July 24 Level 8

Skill/Drill

Distance swim

Equipment

None

Details

Since there is no way you can really measure how far you swim, I just want you guys to see how far you can swim without stopping. Remember that front crawl is the most maintainable stroke to do. When doing your front crawl make sure your face is in the water and you are breathing to the side. Once you've finished this have a nice weekend.

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