Level: 8

Be Safe while swimming this summer and keep practicing.
 
Week: 1
 
Challenge of the week: 
 
The challenge for this week will be a 300m distance swim. You can use any kind of swimming technique you want. However, you will need to work up to it. Try swimming 100m the two first days, then 200m the next two days, and finally, 300m on Friday.
 
Monday, June 5: 
Skill/Drills:

 
Equipment:
goggles (optional)
 
Details:
Today you will be doing front crawl and back crawl however you will be focusing on your leg movement, making sure that your flutter kick is good.
 
Flutter kick:

  • Keep your body in a horizontal position (flat with the water)

  • Be sure that you are kicking from your hips and NOT from your knees.

  • perform your flutter kick near the surface of the water with no big splashes.

  • Keep your feet loose but point them away from you.

  • Make sure your legs are no stiff you can bend your knees a little to do so but make sure not to overdo it.

 












Water Safety:
You will be doing a little research and thinking about hypothermia. Try to explain to someone what hypothermia is and how it is caused. Identify the major heat loss areas in your body. What are 4 symptoms of hypothermia, and 2 situations where it may occur?
 
Answers:
Hypothermia is a life-threatening condition that develops when the body temperature drops too low, usually from being exposed to cold temperatures for too long. The major heat loss areas are the head and neck, the sides of the chest including armpits, and the groin region. Symptoms of hypothermia are shivering (and in severe cases, they may stop shivering), numbness, sluggish speech, abnormal behaviour, poor coordination, stiff muscles, slow breathing, and unconsciousness.

 

Tuesday, June 6: 

Skill/Drills:

  • Front Crawl (25m focus on arm movement)

  • Back Crawl (25m focus on arm movement)

  • Dangers of open water

 

Equipment:

goggles (optional)

 

Details:

Today you will be doing front crawl and back crawl however you will be focusing on your arm movement, making sure that you are properly moving your arms.

 

Front crawl:

  • When doing your front crawl I want you to skim your fingertips across the surface of the water when taking your arm out.

  • When your arm is fully extended bring it into the water without splashing then push the water with your hand until your hand reaches your chest.

  • This is not permanent; you will not be skimming your fingers across the water when performing your normal front crawl; this is only to help you know how far above the water your hands should be.

  • Here is a video demonstrating the drill

Back crawl:

When performing your back crawl, you will focus on your arm movement, making sure it is perfect so take your time while swimming to concentrate.

  • Make sure then when your arm exits the water it is straight and your thumb is the first finger to come out.

  • Before your arm reenters the water, turn your hand so that your pinky enters first.

  • When your arm is in the water you will push the water with your hands toward your feet.

  • And repeat.

  • Here is another video focusing on arm movement.

 

Water Safety:

Today you will be discussing the dangers of open water. Think up 3 potential dangers of open water and discuss them with someone (Ex: sudden drop-offs, weeds). Now how can you prepare and stay safe in and around the open water? Think of 2 different ways? (ex: adult supervision, wear a lifejacket.
 

Wednesday, June 7: 

Skill/Drills:

  • Front Crawl (50m)

  • Back Crawl (50m)

  • Eggbeater/Tread Water 1.5min

 

Equipment:

goggles (optional)

 

Details:

-Today you will be doing front crawl and back crawl however you will not be focusing on any specific part of the technique instead you will be swimming 50m of each.

-Don’t forget you will not be skimming your fingers on the top of the water since that is just an exercise to help develop the technique.

 

Water Safety

Today you will also be doing your egg beater for 1 and a half minutes. If you can't do it the full time, try your best and set 1.5 minutes as your goal.

 

Eggbeater/Tread Water

When performing your egg beater presentation, you sit in a chair with your legs up and keep your back straight.

-rotate the bottom half of your legs in circles and an alternating motion so your legs don't hit each other.

-make big circles with your hands

-keep your head out of the water

-in the future, you will need to do a full 3 min of eggbeater without using your hands so start to practice not using your hands now. 

Thursday, June 8: 

Skill/Drills:

  • Front Crawl (75m)

  • Back Crawl (75m)

  • Feet-First Surface Dive

 

Equipment:

goggles (optional)

 

Details:

-Today you will be doing your Front and Back Crawl however this time you will be doing it for the full 75m. I know that it has been repetitive with the Skill/Drills however tomorrow we will do something different.

 

Feet-First Surface Dive

-A surface dive is when you start in the water then dive into the water.

-As the name implies a feet-first surface dive is when you dive into the water with your feet first.

-To do this you swim out into deeper and tread water until your ready

-when ready you will want to push yourself upward with either, scissor or whip kick, you can also use an eggbeater.

-then bring your legs together like a needle and descend you can use your hands to help you descend.

-if you can try to descend to 2m under the water.

Friday, June 9: 

Skill/Drills:

  • Elementary Backstroke (25m)

  • Breaststroke (10m)

  • Eggbeater/Tread Water 1.5min (without hands)

 

Equipment:

goggles (optional)

 

Details:

Today we will start practicing 2 new skills and 1 skill that you have learned in level 7.

 

Elementary Backstroke:

-this skill is similar to back crawl however instead of flutter kick you will be doing your whip kick.

- your arms will also do something different, you will bring your arms up to your armpits, then you will stretch your arms outward and bring them back down.

-Your whip kick and arm movement are done in one action then you will glide forward on your back for a few seconds then repeat.

- I have provided a video for a visual example

 

Breaststroke:

- Breaststroke is almost the inverse of Elementary backstroke

- Instead of being on your back you will be on your front

- You will be using a whip kick to move forward.

- But you will also use your arms. While kicking and gliding your arms will be pointed forward like in a front glide. But after a few seconds of gliding, you will use your arms to bring yourself out of the water by bringing your hands down to your armpits, while doing so you will push down and backwards to push yourself forward and upward.

- At this point you will take a breath and bring your arms back in front of you

- Then you whip kick again

- After this, you will repeat

- I have provided a video for a visual example

 

 

 

 

 

 

 

 

 

 

 

 

Eggbeater/Tread Water:

When performing your egg beater presentation, you sit in a chair with your legs up and keep your back straight.

- Rotate the bottom half of your legs in circles and an alternating motion so your legs don't hit each other.

- Make big circles with your hands

- Keep your head out of the water

- However this time you will not use your arms for 1.5 min.

Week: 2

Challenge of the week: 

 

The challenge for this week will be a 3min of eggbeater/Tread Water without using your hands. Like last week you will work up to this since you already have tread water for 1.5 min without using your hands you can try doing it for 2 min on Monday and Tuesday. On Wednesday and Thursday, try to tread water for 3 min using your hands and try to complete it on Friday.

 

Monday, June 12:

Skill/Drills:

  • Front Crawl (75m focusing breathing)

  • Breast Stroke (15m focusing breathing)

  • Standing Shallow Dive

 

Front Crawl

  • While doing your front crawl you will be focusing on your breathing technique making sure you are doing it properly

  • Meaning do not raise your head forward when trying to breathe but turn it to the side

  • Turn your head while the arm on that side is in the water

  • A way to practice is to count the number of arm rotations

  • Try breathing every 3 times your arms do a full rotation (count them individually per arm)

 

Breast Stroke

  • You again are focusing on your breathing technique

  • For breaststroke, your opportunity to breathe will come you use your arms to push yourself upwards

  • After taking a breath bring your arms forward into the gliding position

  • Make sure you are not kicking and using your arms at the same time

 

Standing Shallow Dive

  • This Drill is similar to your front dive or standing dive however it differs in the depth you can go

  • You will enter the water in a streamlined position meaning your body is flat while jumping in and your legs or arms do not curl up. Remember to keep your arms above your head the whole time.

  • You will enter the water in this order, hands, head, trunk, legs, and fee

  • You can only dive to a max of 1m in the water no deeper

  • When you enter the water you will need to glide for a couple of seconds.

Tuesday, June 12:

Skill/Drills:

  • Back Crawl (75m focus on leg movement)

  • Elementary BackStroke (25m focus on leg movement)

  • Choking Rescue, Complete Conscious Person

 

Back Crawl

  • Your legs will be doing constant flutter kicks make sure you are not stopping the whole time

  • Don’t forget to kick from your hips and not from your knees

  • Your knees can move a little while kicking but do not exaggerate it

  • Make sure to keep your feet loose while kicking, keeping them rigid will only slow you down but your feet can only move a little like your keens, no need to exaggerate it.

 

Elementary BackStroke

  • While swimming makes sure you are properly doing your whip kick.

  • The gap between your legs should not be wider than your hand

  • Your thighs should not move only the part below your knees are moving

  • Make sure to flex your feet when you bring them up then point them straight when gliding.

 

Choking Rescue, Complete Conscious Person

  • You will need a partner for this

  • There are a few basic things: if the person can cough or speak, his or her airway(throat) is not completely blocked. Encourage the person to cough and be prepared to provide care if the person stops coughing. If the person’s airway is completely blocked, you must begin first aid immediately. You will notice this when the person goes silent and they are unable to cough.

  1. Alternate between any two of the following methods until the object comes out: back blows, abdominal thrusts, and chest thrusts. 

  2. If the choking person becomes unresponsive, ensure that EMS has been called. Ask someone to call 9-1-1. Ask if anyone knows CPR. Stay with the person until 9-1-1 arrives. 

 

  • Back Blows 

  1. Stand or kneel beside or behind the person and place your arm across the person's chest.

  2. Bend the person forward and deliver up to 5 firms back blows between the shoulder blades. 

 

  • Abdominal Thrusts 

  1. Stand or kneel behind the person. 

  2. Wrap your arms around the person's waist and place your fist just above the belly button. 

  3. Cover your fist with your other hand and give up to 5 quick, inward and upward thrusts. 

 

  • Chest Thrusts 

  1. Stand or kneel behind the person and wrap both of your arms around the person's chest. 

  2. Place your first in the middle of the person's chest, and place your other hand over your fist. 

  3. Give up to 5 chest thrusts by pulling straight back toward you.

 

  • And please while practicing don't do it for real on your partner you can make them vomit

  • In my opinion, you should alternate between Back Blows and Abdominal Thrusts 

  • I have provided a video for a visual guide

Wednesday, July 12:

Skill/Drills:

  • Front Crawl (75m focusing on leg movement)

  • Breaststroke (15m focusing on leg movement)

  • Dangers of open water

 

Front Crawl

  • Your legs will be doing constant flutter kicks make sure you are not stopping the whole time

  • Don’t forget to kick from your hips and not from your knees

  • Your knees can move a little while kicking but do not Eggert it

  • Make sure to keep your feet loose while kicking, keeping them rigid will only slow you down but your feet can only move a little like your keens, no need to exaggerate it.

 

Breaststroke

  • While doing your breaststroke you will be doing your whip kick like you already know.

  • The gap between your legs should not be wider than your hand

  • Your thighs should not move only the part below your knees are moving

  • Make sure to flex your feet when you bring them up then point them straight when gliding.

  • Your legs need to be perfectly synchronized together meaning both need to be doing the same thing at the same time.

  • Make sure that you are getting ready to kick when taking your breath and then kick when you are in the glide position

 

Dangers of open water

  • Think up 3 potential dangers of open water and discuss them with someone (Ex: sudden drop-offs, weeds).

  • Now how can you prepare and stay safe in and around the open water? 

  • Think of 2 different ways to stay safe while in deep water? (ex: adult supervision, wear a lifejacket.)

Wednesday, July 17:

Skill/Drills:

  • Back Crawl (75m focus on arm movement)

  • Elementary BackStroke (25m focus on arm movement)

  • Hypothermia

Back Crawl

When performing your back crawl, you will focus on your arm movement, making sure it is perfect so take your time while swimming to concentrate.

  • Make sure then when your arm exits the water it is straight and your thumb is the first finger to come out.

  • Before your arm reenters the water, turn your hand so that your pinky enters first.

  • When your arm is in the water you will push the water with your hands toward your feet.

  • And repeat.

Elementry BackStroke

  • your arms will also do something different, you will bring your arms up to your armpits, then you will stretch your arms outward and bring them back down to your sides.

  • Your whip kick and arm movement are done in one action then you will glide forward on your back for a few seconds then repeat.

Hypothermia

  • Today we will be going over hypothermia again since it has been a while you will answer the same questions as last time however there will be a new one.

  • Try to explain to someone what hypothermia is and how it is caused. 

  • Identify the major heat loss areas in your body. 

  • State 4 symptoms of hypothermia.

  • State 2 situations where it may occur.

  • How would you treat a person suffering from hypothermia?

 

Answers

  • Hypothermia is a life-threatening condition that develops when the body temperature drops too low, usually from being exposed to cold temperatures for too long. 

  • The major heat loss areas are the head and neck, the sides of the chest including armpits, and the groin region. 

  • Symptoms of Hypothermia are shivering (and in severe cases, they may stop shivering), numbness, sluggish speech, abnormal behaviour, poor coordination, stiff muscles, slow breathing, unconsciousness.

  • It may be caused by being in cold water or cold temperatures

  • To help someone suffering from hypothermia bring them to a hot dry area preferably near a heat source

  • Get rid of any wet clothes and find dry and warm blankets and clothes for the person.

  • If they fall unconscious or their condition gets worse call 911 immediately.

Friday, July 18

Skills/Drills:

  • Distance Swim (300m)

  • Feet First Surface Dive 

  • Standing Shallow Dive

 

Distance Swim

  • You can swim the 300m with whatever stroke you want

  • But you must complete the full 300m

 

Feet-First Surface Dive

  • A surface dive is when you start in the water then dive into the water.

  • The name implies a feet-first surface dive when you dive into the water with your feet first.

  • To do this you swim out into deeper and tread water until your ready

  • When ready you will want to push yourself upward with either, scissor or whip kick, you can also use an eggbeater.

  • Then bring your legs together like a needle and descend. You can use your hands to help you descend.

  • If you can, try to descend to 2m under the water.

 

Standing Shallow Dive

  • This Drill is similar to your front dive or standing dive however it differs in the depth you can go

  • You will enter the water in a streamlined position meaning your body is flat while jumping in and your legs or arms do not curl up. Remember to keep your arms above your head the whole time.

  • You will enter the water in this order, hands, head, trunk, legs, and fee

  • You can only dive to a max of 1m in the water no deeper

  • When you enter the water you will need to glide for a couple of seconds.

Week: 2

Challenge of the week: 

For this week’s challenge, I want you to attempt the distance swim 2 to 3 times. Meaning I want you throughout the week to complete your 300m distance swim 2 to 3 times.

 

Monday, July 19

Skills/Drills:

  • Front Crawl (75m)

  • Back Crawl (75m)

  • Choking Rescue, Complete Conscious Person

 

Details

For the upcoming week, the drills will be pretty repetitive you should continue to practice your fundamentals and make sure your technique is almost perfect. Next week will be when I challenge you with longer distances, and I will teach you the next level fundamentals. Today practice your front glide, back glide and choking rescue.

 

Choking Rescue, Complete Conscious Person

  • You will need a partner for this

  • There are a few basic things: if the person can cough or speak, his or her airway(throat) is not completely blocked. Encourage the person to cough and be prepared to provide care if the person stops coughing. If the person’s airway is completely blocked, you must begin first aid immediately. You will notice this when the person goes silent and they are unable to cough.

  1. Alternate between any two of the following methods until the object comes out: back blows, abdominal thrusts, and chest thrusts. 

  2. If the choking person becomes unresponsive, ensure that EMS has been called. Ask someone to call 9-1-1. Ask if anyone knows CPR. Stay with the person until 9-1-1 arrives. 

 

  • Back Blows 

  1. Stand or kneel beside or behind the person and place your arm across the person's chest.

  2. Bend the person forward and deliver up to 5 firms back blows between the shoulder blades. 

 

  • Abdominal Thrusts 

  1. Stand or kneel behind the person. 

  2. Wrap your arms around the person's waist and place your fist just above the belly button. 

  3. Cover your fist with your other hand and give up to 5 quick, inward and upward thrusts. 

 

  • Chest Thrusts 

  1. Stand or kneel behind the person and wrap both of your arms around the person's chest. 

  2. Place your first in the middle of the person's chest, and place your other hand over your fist. 

  3. Give up to 5 chest thrusts by pulling straight back toward you.

 

  • And please while practicing don't do it for real on your partner you can make them vomit

  • In my opinion, you should alternate between Back Blows and Abdominal Thrusts 

  • I have provided a video for a visual guide

Tuesday, July 20

Skills/Drills:

  • Breaststroke (15m)

  • Elementary Backstroke (25m)

  • Dangers of open water

Breaststroke

  • While doing your breaststroke you will be doing your whip kick like you already know.

  • The gap between your legs should not be wider than your hand

  • Your thighs should not move only the part below your knees are moving

  • Make sure to flex your feet when you bring them up then point them straight when gliding.

  • Your legs need to be perfectly synchronized together meaning both need to be doing the same thing at the same time.

  • Make sure that you are getting ready to kick when taking your breath and then kick when you are in the glide position

  • Your arms should be in a streamlined position until you need to breathe then you will use your arms to push yourself upwards and forwards

  • Your arms should come to your armpits

  • After taking a breath bring your arms forward into the gliding position then kick and glide forward

  • Make sure you are not kicking and using your arms at the same time

 

Elementary BackStroke

  • you will bring your arms up to your armpits, then you will stretch your arms outward and bring them back down to your sides.

  • Your whip kick and arm movement are done in one action then you will glide forward on your back for a few seconds then repeat.

  • Make sure you are doing your whip kick properly

 

Dangers of open water

  • Think up 3 potential dangers of open water and discuss them with someone (Ex: sudden drop-offs, weeds).

  • Now how can you prepare and stay safe in and around the open water? 

  • Think of 2 different ways to stay safe while in deep water? (ex: adult supervision, wear a lifejacket.)

Monday, July 21

Skills/Drills:

  • Front Crawl (75m focus on Body movement)

  • Back Crawl (75m focus on body movement)

  • Eggbeater/Tread Water 3min (without hands)

Front Crawl

  • As usual, make sure your arm and leg movements are close to perfect

  • Today I will be going into deeper detail about your body movement while doing your front crawl.

  • While doing your front crawl make sure your body is in a streamlined position with the water while swimming meaning you are flat with the water and your back or belly are not bent while swimming and making sure your head is always fast downward while swimming.

  • When you need to take a breath make sure you are not moving your entire body but only moving your head.

  • Do not twist your body while swimming

 

Back Crawl

  • As usual, make sure your arm and leg movements are close to perfect

  • When swimming your arms will be doing a half-circle while their recovering (out of the water)

  • When they are recovering emphasize your shoulder role, meaning that when one arm is recovering that shoulder should be higher than the other.

  • You can also practice your shoulder separately to understand the feeling.

  • Here is a video for a demonstration.

 

Eggbeater/Tread Water

When performing your egg beater presentation, you sit in a chair with your legs up and keep your back straight.

- Rotate the bottom half of your legs in circles and an alternating motion so your legs don't hit each other.

- Make big circles with your hands

- Keep your head out of the water

Thursday, July 22

Skills/Drills:

  • Breaststroke (15m focus on leg movement)

  • Elementary Backstroke (25m focus on leg movement)

  • Hypothermia

 

Breaststroke

  • While doing your breaststroke you will be doing your whip kick like you already know.

  • The gap between your legs should not be wider than your hand

  • Your thighs should not move only the part below your knees are moving

  • Make sure to flex your feet when you bring them up then point them straight when gliding.

  • Your legs need to be perfectly synchronized together meaning both need to be doing the same thing at the same time.

  • Make sure that you are getting ready to kick when taking your breath and then kick when you are in the glide position

 

Elementary BackStroke

  • While swimming, make sure you are properly doing your whip kick.

  • The gap between your legs should not be wider than your hand

  • Your thighs should not move only the part below your knees are moving

  • Your legs need to be perfectly synchronized together meaning both need to be doing the same thing at the same time.

  • Make sure that you move your arms you should be kicking your legs at the same time

Hypothermia

  • Today we will be going over hypothermia again since it has been a while you will answer the same questions as last time however there will be a new one.

  • Try to explain to someone what hypothermia is and how it is caused. 

  • Identify the major heat loss areas in your body. 

  • State 4 symptoms of hypothermia.

  • State 2 situations where it may occur.

  • How would you treat a person suffering from hypothermia?

 

Answers

  • Hypothermia is a life-threatening condition that develops when the body temperature drops too low, usually from being exposed to cold temperatures for too long. 

  • The major heat loss areas are the head and neck, the sides of the chest including armpits, and the groin region. 

  • Symptoms of Hypothermia are shivering (and in severe cases, they may stop shivering), numbness, sluggish speech, abnormal behaviour, poor coordination, stiff muscles, slow breathing, and unconsciousness.

  • It may be caused by being in cold water or cold temperatures

  • To help someone suffering from hypothermia bring them to a hot dry area preferably near a heat source

  • Get rid of any wet clothes and find dry and warm blankets and clothes for the person.

  • If they fall unconscious or their condition gets worse call 911 immediately

Friday, July 23

Skills/Drills:

  • Front Crawl (85m)

  • Feet First Surface Dive 

  • Standing Shallow Dive

 

Details:

Today will be a more relaxed day however we will start to increase the distance for each skill and today I want you to do 85m of front Crawl.

 

Feet-First Surface Dive

  • A surface dive is when you start in the water then dive into the water.

  • The name implies a feet-first surface dive when you dive into the water with your feet first.

  • To do this you swim out into deeper and tread water until your ready

  • When ready you will want to push yourself upward with either, scissor or whip kick, you can also use an eggbeater.

  • Then bring your legs together like a needle and descend. You can use your hands to help you descend.

  • If you can, try to descend to 2m under the water.

 

Standing Shallow Dive

  • This Drill is similar to your front dive or standing dive however it differs in the depth you can go

  • You will enter the water in a streamlined position meaning your body is flat while jumping in and your legs or arms do not curl up. Remember to keep your arms above your head the whole time.

  • You will enter the water in this order, hands, head, trunk, legs, and fee

  • You can only dive to a max of 1m in the water no deeper

  • When you enter the water you will need to glide for a couple of seconds.

Week: 4

Challenge of the week: 

This week I want you to push yourself to try to swim a 400m distance and try to tread water for up to 4 min with the least possible arm usage.

 

Monday, July 26

Skills/Drills:

  • Front Crawl (85m)

  • Back Crawl (85m)

  • Choking Rescue, Complete Conscious Person

 

Details

For today and the rest of the week, the distance and intensity of the drills will increase. So today I want you to swim the full 85m in both your front and back crawl.

 

Choking Rescue, Complete Conscious Person

  • You will need a partner for this

  • There are a few basic things: if the person can cough or speak, his or her airway(throat) is not completely blocked. Encourage the person to cough and be prepared to provide care if the person stops coughing. If the person’s airway is completely blocked, you must begin first aid immediately. You will notice this when the person goes silent and they are unable to cough.

  1. Alternate between any two of the following methods until the object comes out: back blows, abdominal thrusts, and chest thrusts. 

  2. If the choking person becomes unresponsive, ensure that EMS has been called. Ask someone to call 9-1-1. Ask if anyone knows CPR. Stay with the person until 9-1-1 arrives. 

 

  • Back Blows 

  1. Stand or kneel beside or behind the person and place your arm across the person's chest.

  2. Bend the person forward and deliver up to 5 firms back blows between the shoulder blades. 

  • Abdominal Thrusts 

  1. Stand or kneel behind the person. 

  2. Wrap your arms around the person's waist and place your fist just above the belly button. 

  3. Cover your fist with your other hand and give up to 5 quick, inward and upward thrusts. 

 

  • Chest Thrusts 

  1. Stand or kneel behind the person and wrap both of your arms around the person's chest. 

  2. Place your first in the middle of the person's chest, and place your other hand over your fist. 

  3. Give up to 5 chest thrusts by pulling straight back toward you.

 

  • And please while practicing don't do it for real on your partner you can make them vomit

  • In my opinion, you should alternate between Back Blows and Abdominal Thrusts 

  • I have provided a video for a visual guide

Tuesday, July 27

Skills/Drills:

  • Breaststroke (20m)

  • Elementary Backstroke (40m)

  • Dangers of open water

 

Breaststroke

  • While doing your breaststroke you will be doing your whip kick like you already know.

  • The gap between your legs should not be wider than your hand

  • Your thighs should not move only the part below your knees are moving

  • Make sure to flex your feet when you bring them up then point them straight when gliding.

  • Your legs need to be perfectly synchronized together meaning both need to be doing the same thing at the same time.

  • After you kick you will glide for a few seconds around 3 then you will use your arms to pull yourself forward and upward to take a deep breath.

  • Make sure that you are getting ready to kick when taking your breath and then kick when you are in the glide position

 

Elementary BackStroke

  • While swimming, make sure you are properly doing your whip kick.

  • The gap between your legs should not be wider than your hand

  • Your thighs should not move only the part below your knees are moving

  • Your legs need to be perfectly synchronized together meaning both need to be doing the same thing at the same time.

  • Make sure that you move your arms you should be kicking your legs at the same time

 

Dangers of open water

  • Think up 3 potential dangers of open water and discuss them with someone (Ex: sudden drop-offs, weeds).

  • Now how can you prepare and stay safe in and around the open water? 

  • Think of 2 different ways to stay safe while in deep water? (ex: adult supervision, wear a lifejacket.)

Wednesday, July 28

Skills/Drills:

  • Front Crawl (85m)

  • Back Crawl (85m)

  • Feet-First surface dive

Details

Like the previous days, practice your front and back crawl making sure that it is close to perfect. If you are not sure whether or not it is good to ask a parent or friend to look at a video, judge you accordingly. If they see that your arms, body or breathing technique is off, focus on that look at the previous lessons for guidance. Also, you will be practicing your Feet-First Surface Dive.

 

Feet-First Surface Dive

  • A surface dive is when you start in the water then dive into the water.

  • The name implies a feet-first surface dive when you dive into the water with your feet first.

  • To do this you swim out into deeper and tread water until your ready

  • When ready you will want to push yourself upward with either, scissor or whip kick, you can also use an eggbeater.

  • Then bring your legs together like a needle and descend. You can use your hands to help you descend.

  • If you can, try to descend to 2m under the water.

 

 

Thursday, July 29

Skills/Drills:

  • Breaststroke (25m)

  • Elementary Backstroke (50m)

  • Hypothermia

Details

Continue to practice your backstroke and elementary backstroke, the distances for each swim have increased again so try your best to complete them.

 

Hypothermia

  • Today we will be going over hypothermia again since it has been a while you will answer the same questions as last time however there will be a new one.

  • Try to explain to someone what hypothermia is and how it is caused. 

  • Identify the major heat loss areas in your body. 

  • State 4 symptoms of hypothermia.

  • State 2 situations where it may occur.

  • How would you treat a person suffering from hypothermia?

 

Answers

  • Hypothermia is a life-threatening condition that develops when the body temperature drops too low, usually from being exposed to cold temperatures for too long. 

  • The major heat loss areas are the head and neck, the sides of the chest including armpits, and the groin region. 

  • Symptoms of Hypothermia are shivering (and in severe cases, they may stop shivering), numbness, sluggish speech, abnormal behaviour, poor coordination, stiff muscles, slow breathing, and unconsciousness.

  • It may be caused by being in cold water or cold temperatures

  • To help someone suffering from hypothermia bring them to a hot dry area preferably near a heat source

  • Get rid of any wet clothes and find dry and warm blankets and clothes for the person.

  • If they fall unconscious or their condition gets worse call 911 immediately

Friday, July 30

Skills/Drills:

  • Front Crawl (100m)

  • Back Crawl (100m)

  • Standing Shallow Dive

Details

Today you will continue to practice your front can back crawl however the distance has increased again so try your best to complete the full distance while doing the skill as perfectly as you can.

 

Standing Shallow Dive

  • This Drill is similar to your front dive or standing dive however it differs in the depth you can go

  • You will enter the water in a streamlined position meaning your body is flat while jumping in and your legs or arms do not curl up. Remember to keep your arms above your head the whole time.

  • You will enter the water in this order, hands, head, trunk, legs, and fee

  • You can only dive to a max of 1m in the water no deeper

  • When you enter the water you will need to glide for a couple of seconds.

Week: 5

 

Challenge of the week: 

For this week I want you to perfect your whip kick after every lesson practice solely on your whip for 3-4 min you can do this in or out of the water. Make sure you are properly doing your whip kick.

 

Monday, August 1

Skills/Drills:

  • Breaststroke (25m)

  • Elementary Backstroke (50m)

  • Choking Rescue, Complete Conscious Person

 

Details

Continue to practice your Breaststroke Elementary Backstroke today tomorrow and the rest of the week we will practice the fundamentals of all skills, making sure you are good enough to pass.

 

Choking Rescue, Complete Conscious Person

  • You will need a partner for this

  • There are a few basic things: if the person can cough or speak, his or her airway(throat) is not completely blocked. Encourage the person to cough and be prepared to provide care if the person stops coughing. If the person’s airway is completely blocked, you must begin first aid immediately. You will notice this when the person goes silent and they are unable to cough.

  1. Alternate between any two of the following methods until the object comes out: back blows, abdominal thrusts, and chest thrusts. 

  2. If the choking person becomes unresponsive, ensure that EMS has been called. Ask someone to call 9-1-1. Ask if anyone knows CPR. Stay with the person until 9-1-1 arrives. 

 

  • Back Blows 

  1. Stand or kneel beside or behind the person and place your arm across the person's chest.

  2. Bend the person forward and deliver up to 5 firm back blows between the shoulder blades. 

 

  • Abdominal Thrusts 

  1. Stand or kneel behind the person. 

  2. Wrap your arms around the person's waist and place your fist just above the belly button. 

  3. Cover your fist with your other hand and give up to 5 quick, inward and upward thrusts. 

 

  • Chest Thrusts 

  1. Stand or kneel behind the person and wrap both of your arms around the person's chest. 

  2. Place your first in the middle of the person's chest, and place your other hand over your fist. 

  3. Give up to 5 chest thrusts by pulling straight back toward you.

 

  • And please while practicing don't do it for real on your partner you can make them vomit

  • In my opinion, you should alternate between Back Blows and Abdominal Thrusts 

  • I have provided a video for a visual guide

Tuesday, August 2

Skills/Drills:

  • Front Crawl (100m focus on arm movement)

  • Back Crawl (100m focus on arm movement)

  • Dangers of open water

 

Front crawl:

  • When doing your front crawl I want you to skim your fingertips across the surface of the water when taking your arm out.

  • When your arm is fully extended bring it into the water without splashing then push the water with your hand until your hand reaches your chest.

  • This is not permanent; you will not be skimming your fingers across the water when performing your normal front crawl; this is only to help you know how far above the water your hands should be.

  • Here is a video demonstrating the drill

 

 

 

 

 

 

 

 

 

Back crawl:

When performing your back crawl, you will focus on your arm movement, making sure it is perfect so take your time while swimming to concentrate.

  • Make sure then when your arm exits the water it is straight and your thumb is the first finger to come out.

  • Before your arm reenters the water, turn your hand so that your pinky enters first.

  • When your arm is in the water you will push the water with your hands toward your feet.

  • And repeat.

  • Here is another video focusing on arm movement.

 

Dangers of open water

  • Think up 3 potential dangers of open water and discuss them with someone (Ex: sudden drop-offs, weeds).

  • Now how can you prepare and stay safe in and around the open water? 

  • Think of 2 different ways to stay safe while in deep water? (ex: adult supervision, wear a lifejacket.