Week 1

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Challenge of the week:

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   Swim 200 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 it, you can try to swim the entire distance in one day.

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Friday, July 8th 2021

Rhythmic Breathing

• I want you to first do these with a kickboard

• So, when you get your kickboard, I want you to hold it out in front of your head and as you are doing your flutter kick I want you to put your face in the water and start to breathe and alternating the sides of breath

• I want you to try your best to make the motion of your head from one side to the other as smooth as you can.

• Once you have finished that you can now try it with front crawl. So, I want you to breathe 20 times, 10 times on each side. You are going to breathe to the right as your right arm recovers over the water then breathe on the left side as your left arm is recovering over the water.

• A tip to remember is that when your head is under water you should be blowing bubbles out into the water

Front Crawl

• Today I have another front crawl drill that I want you guys to do, and it is a catch-up drill using a kick board

• You are going to start with the kickboard in the water above your head. You are going to start performing your front crawl arms one at a time, as one arm pulls down the other is still on the kick board. When you have completed the arm stroke you are going to alternate arms

•  As you are alternating your arms, I want your head to be face first in the water and you should be doing your rhythmic breathing that we just practiced.

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Thursday, July 8th 2021

Whip Kick on Back

• I want you to start your day by practicing your whip kick on land before you do it in the water because then you don’t have to support yourself in the water when practicing this technique. You can do it on your bed or on the floor and make sure that you won’t kick anything. If you need a reference, I have attached a video you can watch. 

• When you are doing your whip kick I want you to focus on bringing your heels up to your butt together then turning your toes outwards the kicking back with both feet at the same time

• Try to keep your body as near to the surface as possible and if you feel your hips sinking try tilting your head further back

• Once you feel comfortable that you understand and have a good feel for the kick you can now do the kick in the water on your back, for now I am not too worried about the distance, just make sure that you are able to do it

• You can keep your arms beside your body just make sure that you are doing proper whip kick

• Once you understand how to do this, I want you to keep practicing until you feel confident in your abilities

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How to be a Safe Boater?

I have a few questions that I want you to think about today…

1. Name 3 things that you can do before getting in a boat to ensure your safety.

2. When do you think is not a safe time to be out boating? Make a list of 3 conditions that would make boating unsafe

• Lastly, I want you to draw a picture of a situation that you think would be unsafe to boat in, are there rain clouds? Big waves?

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Wednesday, July 7th 2021

Back Crawl

• So, we are going to be working on our back crawl and there is a drill I want you to start with. You are going to be doing flutter kick on your back to start. So, with your arms above your heads, you are going to flutter kick 15 metres.

• Once you have finished that you can now work on your full back crawl.

When doing back crawl I want you to focus on…

• Keeping your body as straight as possible near the surface of the water

• Pulling down on the water with bent arms pulling the water down past your hips and shooting it towards your feet

• And lastly, I want you to focus on not holding your breath when you are doing back crawl I want you to breathe like you would walking down the street

Treading water

• Like when you are sculling when you tread water you want to cup your hands and try to scoop the water back and forth away and towards your body. You can try to do this in shallow water before the deep water to make sure that you are able to perform this sculling motion.

• For your kick I want you just to make sure you can stay on top of the water, meaning I want you to make sure that whichever kick you chose can support you.

• I want you to try your best to tread water for 1 minute but if you aren’t quite able to get to 1 minute its ok we will be doing this later on in the month.

Distance Swim

• I want you to do your distance swim today, that means that you are going to be swimming 50 metres of any combinations of strokes that you want.

• There is no time limit so try your best to complete the distance

• If you aren’t quite able to keep on working on your front crawl

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Tuesday, July 6th 2021

Disoriented Entries

• To perform this, you are going to want to make sure that you are in water that is deep enough that when you fall/jump into the water you don’t touch the bottom so make sure you are not in shallow water. You’re going to want to fall into the water and exit the water.             

• To practice your entries, you are going to try different ways of entering the water. Experiments with disorientation through a variety of deep-water entries, e.g., front roll, side roll, jumping in and turning a somersault.

• When doing this make sure that you are always jumping out away from the wall so that you don't hurt yourself.

Sculling on Back

• Before doing this, I want you to use your hands to scull in the water, make sure that your hands are cupped and that you are able to move the water back and forth from your body.

• Now float on your back so that you are facing the sky and with a light flutter kick you can skull at hips, once you feel like you have this understood you can try to scull on your back without the flutter kick.

• When you are doing the scull down by your hips make sure that your hands stay under the water so that you can move as much water as possible.

Fitness Activity: Flutter Kick 25M

• Now that we have practiced our flutter kick, I want you guys to do your first challenge and that will be the 25-metre flutter kick.

• When doing this I want you to try your best to make it as close to 25 metres as possible but if you can’t just estimate

• I want you to focus on keeping your body as straight as possible meaning that I want you to keep your entire body near to the water. I also want you to make sure that you are constantly kicking, and your kicks are near the surface.

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Monday, July 5th 2021

Front Crawl:

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• We are going to start by working on flutter kick. You need an object that can keep your head above water while kicking you can use a flutter board, a pool noodle, or any other device you might have. Holding this float device above your head you will practice your flutter kick. You want to make sure that your body is near horizontal the entire time meaning that you want your head, hips, and feet all aligned. Make sure that you do not bend your knees. You want to make sure that your kick is coming from your hips. Make sure that your feet are pointed.

• Another drill that we will be doing is Fingertip Drag, so when you are practicing your front crawl you are going to do everything normally but when you are bringing your arms up towards your head you are going to drag your fingertips along the surface. This will help make sure that you are extending your stroke far enough.

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Sculling:

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• Practice your sculling motion outside of the water first so that you can make sure you are doing it right as you are watching your hands. Your hands should be cupped and look like big spoons so that you can catch as much water as possible. Now with your cupped hands move them back and forth towards and away from your body, when you are moving them away from your body you should be pushing the air away and when moving them towards your body you want to be scooping the air inwards.

• Now once you are comfortable and understand what you are doing you can go into the water and instead of moving your cupped hands through the air you can move them through the water, and you will be able to feel yourself moving the water back and forth.

Staying Warm:

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    Your body loses its heat from four main points of the body the head, the neck,           sides of chest and the groin. When you think you are losing heat it is important to   keep these main areas warm you can do that be curling up or huddling with other   people. It is very important that you stay warm when boating and there are many   ways of doing this you can use a lifejacket or PFD to keep you warm, you can make   sure that you are dry when in a boat or you could use a towel or blanket to keep   yourself warm. When on ice what do you think are two ways that you can stay warm?

Tuesday, July 6th 2021

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