Week 1

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Challenge of the week:

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Swim 1500 metres throughout the week. You can swim it however you want, and you can spread the distance over the entire week. You can keep a written log of the distance you swam and if you feel like you can try to swim the entire distance in one day.

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Friday, July 9th 2021

Breaststroke

• Today I want you guys to work on your breaststroke

• When you are doing breaststroke, you are going to be using your whip kick and your arms are going to scoop the water starting at the top of your body scoop the water down to your chest then shoot your arms forward and glide. I have attached a video for a visual representation.

• Things to remember are that you are not pushing the water down but scooping it backwards, your arms should be moving the same direction at the same time

• The timing for breaststroke is: pull, kick, glide

• You should be exhaling your air when you are in the glide phase

• I want you to try to go 50 metres without stopping but I am more focused on you trying to get the form perfect.

Head-First Surface Dives

• Headfirst surface dives are almost the exact same things as the feet first surface dives that we did earlier this week.

• The only difference is that instead of descending feet first you are going to be going down headfirst.

• You are going to go into a pike position in the water to bend yourself to prepare for the headfirst submerge

• Then once you have gone 2 metres down you swim 2 metres then push off the bottom and return to the surface with your first.

• You are going to do at least 5 of these but you can do more if you have completely grasped the concept.

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Thursday, July 8th 2021

Distance Swim

• Now that you have worked on your front crawl yesterday, I want you guys to do your distance swim.

• You are going to be swimming 500 metres and this distance can count towards your weekly challenge

• For your distance swim you don’t need to front crawl, but I would highly recommend it because it is the most efficient.

• There is no time limit that you have to adhere to, but you can’t break down the distance into multiple “chunks”

 

Elementary Back Stroke

• Even though you all know what elementary back stroke is, I am going to remind you of a few points that I want you all to focus on when doing your stroke.

• When performing your kicks, I want you to make sure that your legs are moving symmetrically, meaning I want both legs performing the same motion at the same time.

• When you are recovering your arms, I want you to make sure that you are bringing them up beside your body from your hips to your head.

• If you forget the basics on the movement, I have attached a short video with key points to remember when performing the stroke.

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Wednesday, July 7th 2021

Front Crawl

• Today I want you guys to be focused on improving your front crawl form

• I want you to start by doing a catch-up drill where you focus on one arm at a time, this drill is when you have both your arms out in front of your body, and you do a complete stroke with one arm to bring your arms back together then do the other arm and alternate back and forth. 

• Once you have finished this drill I want you to swim 50 metres of front crawl 3 times with one minute rest in between the end of your first swim and the beginning of the second.

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Feet-first surface dive

• Since you worked hard on your front crawl the rest of the time you can practice your feet first surface dives.

• You can refer to my post on Monday for more things that you should be focused on when doing your surface dives.

• If you have a small object that you can use in the water you can throw it in the water and do your surface dives to go and find it.

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Tuesday, July 6th 2o21

Dolphin Kick (Vertical)

• We are going to start today with vertical dolphin kicks

• These are just dolphin kicks but instead of being on your front or on your back you are going to be straight up and down in the water. You are going to do 3 sets of 10 seconds, meaning you are going to dolphin kick vertically for 10 seconds then you get a 15 second break and you do those 3 times.

• When doing your dolphin kicks, I want you to focus on the stuff I said yesterday, make sure that you are kicking from your hips and not from your knees

• Try to make your legs look like waves and move them in wave like motions

Side Stroke 25 metres

• To perform the sidestroke kick you are going to want to be on your side and bring one knee up towards your stomach and shoot the other knee back. Your front foot is going to be flexed and the back foot is going to be pointed. To finish your kick you are going to want to snap both legs together in a scissor like motion.

• When you are doing your kick you are going to want to start in a side glide position where one arm is in front of your head and one is below aligned with your hips

• When your legs go out you are going to want to recover your arms at your chest and when you complete the kick you are going to press down with one arm and shoot forward with your other arm

Sun Smart

                        I have 2 questions that I want you to think about today…

1. Name 3 potential dangers/consequences that are associated with exposure to the heat or sun?

2. Name 3 ways that you can reduce the risks that are associated with exposure to the heat or sun?

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Monday, July 5th 2021

Front Crawl

• You are going to start by swimming around 50 metres of front crawl and as you are doing it try to focus on in a rhythmic pattern while breathing off to the side. This is important because head up front crawl is not as energy efficient as head in the waterfront crawl.  

• After you have finished your 50 metres of front crawl focussing on your pull I want you to do another 50 metres where you are doing single arm front crawl so that you can focus on one arm at a time. While doing this drill I want you to focus on bending your arm at the elbow and catching as much water on the pull.

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Feet-first Surface Dives

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• When you are doing your feet first surface dive you want to press down on the water with your hands so that you can create momentum up then as your body goes underwater you want to push the water to the surface with an upward motion of your arms once underwater you are going to swim 2 metres underwater and once you have done that you are going to return to the surface with your arm extended above your head.

• Before you do the surface dive, I want you to think of demonstrate self-safety before doing this. You can ask yourself question like “are the conditions safe to swim in?” or “is the water too cold?”

Dolphin Kick

• I want you to start by practicing your dolphin kick out of the water. I want you to make sure that when you are doing your dolphin kick you are kicking from your hips and not from your knees much like flutter kick, and I want you to make sure that your kick is a fluid motion.

• When you feel comfortable with your kick you are going to use an aid to keep your head above water and you are going to do 50 metres of dolphin kick making sure you are using your hips to make your kick as strong as possible.

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Wednesday, July 7th 2021

Front Crawl

• Today I want you guys to be focused on improving your front crawl form

• I want you to start by doing a catch-up drill where you focus on one arm at a time, this drill is when you have both your arms out in front of your body, and you do a complete stroke with one arm to bring your arms back together then do the other arm and alternate back and forth. 

• Once you have finished this drill I want you to swim 50 metres of front crawl 3 times with one minute rest in between the end of your first swim and the beginning of the second.

Feet-first surface dive

• Since you worked hard on your front crawl the rest of the time you can practice your feet first surface dives.

• You can refer to my post on Monday for more things that you should be focused on when doing your surface dives.

• If you have a small object that you can use in the water you can throw it in the water and do your surface dives to go and find it.

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