Steps to Success s1

Swimming: Steps to Success, 3E Course Outline

The Sport of Swimming A. Safety 1. Don’t swim alone 2. Know the area 3. Don’t chew gum 4. Don’t overestimate endurance or ability 5. Don’t swim immediately after eating 6. Exercise caution when diving 7. Exercise caution on the pool deck B. Equipment 1. Kickboard 2. Leg float or pull buoy 3. Face mask 4. Swim fins and socks or boots 5. Snorkel 6. Deep-float leg float 7. Float belt 8. Swim goggles 9. Nose clip 10. Hula hoop 11. Stopwatch or timer 12. Hand paddles or webbed gloves C. Warming up and cooling down 1. Breathing 2. Stretching 3. Tapering D. Resources 1. Lifeguard training: American Red Cross and YMCA 2. Competition: USA Swimming, water polo, synchronized swimming 3. Scuba diving

Step 1 Buoyancy and Back Float A. Introductory notes 1. Floating as the basis for all swimming 2. Controlling natural buoyancy B. Key points of instruction technique 1. Three elements of buoyancy a. Breath control b. Body position c. Relaxation 2. Back float C. Common errors and solutions

© 2009 Human Kinetics, Inc. 1. Error: Head drops beneath surface of water • Solution: Hold deep breath and lower slowly into water 2. Error: Face submerges during exhale • Solution: Quickly exhale and inhale D. Modifications for slow learners 1. Have beginning swimmers partner with more experienced swimmers 2. Have swimmers practice the You Can Float! exercise and the buoyancy drills to build confidence 3. Allow swimmers to wear goggles, masks, nose clips, or float belts for all drills 4. Have swimmers work in shallower water 5. Offer before- and after-class special help E. Modifications for fast learners 1. Have swimmers increase the time they perform the drills 2. Allow experienced swimmers to progress at faster pace 3. Swimmers may choose not to wear extra equipment during drills F. Applications to the sport 1. Use natural buoyancy to your advantage 2. Back float allows you to rest and breathe in deep water G. Activity setup 1. Maximize pool space a. Spread out swimmers along sides of the pool b. More experienced swimmers in deeper end c. Have all necessary equipment available on or near the pool deck 2. Change drills often to keep pace of classes upbeat 3. Everyone in the pool at the same time 4. Review pool safety rules as necessary

Step 2 Basic Backstroke A. Introductory notes 1. Backstroke allows movement while floating 2. Arms and legs push and pull on the water to create movement B. Key points of instruction technique 1. Backstroke support kick 2. Back crawl kick 3. Basic backstroke arm pull C. Common errors and solutions 1. Error: Hips sink in the water • Solution: Arch back; push hips up and press foot down 2. Error: Little or no propulsion • Solution: Relax ankle, turn foot on upbeat, bend knees to only 45 degrees 3. Error: Body rises, then sinks in the water • Solution: Arms level, pulling just under water’s surface D. Modifications for slow learners 1. Have beginning swimmers partner with more experienced swimmers 2. Allow swimmers to wear goggles, masks, nose clips, or float belts for all drills 3. Have swimmers work in shallower water

© 2009 Human Kinetics, Inc. 4. Offer before- and after-class special help E. Modifications for fast learners 1. Have swimmers increase the time they perform the drills 2. Allow experienced swimmers to progress at faster pace 3. Swimmers may choose not to wear or use extra equipment during drills F. Applications to the sport 1. Basic backstroke is introduction to propelling the body through the water 2. Learning the basic backstroke builds confidence and comfort in the water 3. Basic backstroke is an important safety stroke G. Activity setup 1. Maximize pool space a. Spread out swimmers along sides of the pool for kick drills at the wall b. More experienced swimmers in deeper end c. Have all necessary equipment available on or near the pool deck 2. Change drills often to keep pace of classes upbeat 3. Everyone in the pool at the same time as long as it is safe 4. Review pool safety rules as necessary 5. Caution swimmers to stay alert when approaching the end of the pool

Step 3 Prone Float and Crawl Kick A. Introductory notes 1. Swimming: pushing or pulling through the water while floating 2. Use of face mask, snorkel, and swim fins make learning to swim more comfortable 3. Prone float as an introduction to the crawl stroke B. Key points of instruction technique 1. Face mask, snorkel, and swim fins a. Characteristics and fit of the face mask b. Characteristics and fit of the snorkel c. Characteristics and fit of swim fins 2. Prone float 3. Crawl stroke kick C. Common errors and solutions 1. Error: During prone float, feet remain on bottom of pool • Solution: Take bigger breath; use float belt if necessary 2. Error: Foot cramps while wearing swim fins • Solution: Fins are too tight 3. Error: Swim fins cause blisters on feet • Solution: Fins are too loose; wear heavy socks or scuba boots D. Modifications for slow learners 1. Have beginning swimmers partner with more experienced swimmers 2. Swimmers spend more time practicing the prone float 3. Allow swimmers to wear goggles, masks, nose clips, or float belts for all drills 4. Have swimmers work in shallower water 5. Offer before- and after-class special help E. Modifications for fast learners 1. Have swimmers increase the time they perform the drills

© 2009 Human Kinetics, Inc. 2. Allow experienced swimmers to progress at faster pace 3. Swimmers may choose not to wear or use extra equipment during drills F. Applications to the sport 1. Prone float is the foundation for popular swimming strokes such as the crawl stroke and the breaststroke 2. Use of equipment improves comfort in the water and builds confidence G. Activity setup 1. Maximize pool space a. Spread out swimmers along sides of the pool b. More experienced swimmers in deeper end c. Have all necessary equipment available on or near the pool deck 2. Change drills often to keep pace of classes upbeat 3. Everyone in the pool at the same time as long as it is safe 4. Review pool safety rules as necessary 5. Caution swimmers about walking while wearing swim fins

Step 4 Crawl Stroke and Breathing A. Introductory notes 1. Swimming efficiency: most pressure to the water with least amount of energy 2. Crawl stroke is the most efficient stroke B. Key points of instruction technique 1. Crawl arm stroke 2. Breathing during the crawl stroke 3. Crawl stroke coordination 4. Crawl stroke open turn C. Common errors and solutions 1. Error: During the crawl stroke, the elbow enters the water before the hand • Solution: Hold shoulder roll longer 2. Error: Arm pull is too short • Solution: Pull until thumb touches thigh 3. Error: Water gets in nose when face is submerged • Solution: Keep waterline at forehead; partly exhale through nose 4. Error: The turn finishes too far from the wall, causing a poor push • Solution: Bend elbow when touching wall 5. Error: Arm in the air when pushing off the wall • Solution: Release wall before feet touch it; delay push-off until arms are together D. Modifications for slow learners 1. Have beginning swimmers partner with more experienced swimmers 2. Have swimmers practice the Learning to Breathe exercise to build confidence 3. Allow swimmers to wear goggles, masks, nose clips, or float belts for all drills 4. Have swimmers work in shallower water 5. Offer before- and after-class special help E. Modifications for fast learners 1. Have swimmers increase the time they perform the drills 2. Allow experienced swimmers to progress at faster pace 3. Swimmers may choose not to wear extra equipment during drills

© 2009 Human Kinetics, Inc. F. Applications to the sport 1. Crawl stroke is stroke of choice for competitive freestyle races 2. Not a strong safety stroke, but a popular competitive and recreational stroke G. Activity setup 1. Maximize pool space a. Spread out swimmers along sides of the pool for drills at the wall b. More experienced swimmers in deeper end c. Have all necessary equipment available on or near the pool deck 2. Change drills often to keep pace of classes upbeat 3. Everyone in the pool at the same time as long as it is safe 4. Review pool safety rules as necessary 5. Caution swimmers to avoid deep-water drills unless wearing a float belt or unless an instructor or trained lifeguard is present

Step 5 Breaststroke A. Introductory notes 1. Breaststroke as slow, strength-saving safety stroke 2. Best stroke for swimming in open water with waves 3. Breaststroke one of the most regulated competitive strokes 4. Also referred to as the social or conversational stroke B. Key points of instruction technique 1. Breaststroke kick 2. Breaststroke arm pull 3. Breaststroke coordination 4. Breaststroke turn C. Common errors and solutions 1. Error: During the breaststroke kick, one foot turns in • Solution: Illegal kick; turn toes out and hook the foot 2. Error: Pull is too wide • Solution: Bend elbows 90 degrees as pull moves out; point hands down, not out 3. Error: Loss of coordination during breaststroke • Solution: Think pull, kick, glide, not kick, pull, glide 4. Error: Too far from wall during turn for a good push-off • Solution: Pull in tight and turn body sideways to the wall D. Modifications for slow learners 1. Have beginning swimmers partner with more experienced swimmers 2. Allow swimmers to breathe at will instead of in coordination with the stroke 3. Allow swimmers to wear goggles, masks, nose clips, or float belts for all drills 4. Have swimmers work in shallower water 5. Offer before- and after-class special help E. Modifications for fast learners 1. Have swimmers increase the time they perform the drills 2. Allow experienced swimmers to progress at faster pace 3. Swimmers may choose not to wear extra equipment during drills F. Applications to the sport 1. Breaststroke is one of the four strokes used in international competition

© 2009 Human Kinetics, Inc. 2. Breaststroke is most heavily regulated competitive swimming stroke 3. Breaststroke is easy and comfortable to swim G. Activity setup 1. Maximize pool space a. Spread out swimmers along sides of the pool for drills at the wall b. More experienced swimmers in deeper end c. Have all necessary equipment available on or near the pool deck 2. Change drills often to keep pace of classes upbeat 3. Everyone in the pool at the same time as long as it is safe 4. Review pool safety rules as necessary

Step 6 Sidestroke A. Introductory notes 1. Evolution of the sidestroke from the breaststroke 2. Not fastest, but most powerful swimming stroke 3. Sidestroke as a lifesaving stroke B. Key points of instruction technique 1. Scissors kick 2. Sidestroke arm stroke 3. Sidestroke coordination 4. Overarm sidestroke C. Common errors and solutions 1. Error: During scissors kick, lower thigh points forward after step out • Solution: Step farther back with lower leg 2. Error: During sidestroke arm stroke, forward arm pulls too far • Solution: Don’t pull past shoulder; bring hand up to ear 3. Error: Swimmer moves diagonally or in long curve • Solution: Step farther back with lower leg 4. Error: Upper hand pulls too far from body • Solution: Keep upper elbow tight to body until hand reaches shoulder level D. Modifications for slow learners 1. Have beginning swimmers partner with more experienced swimmers 2. Have swimmers practice the scissors kick on land until they are comfortable with the motion 3. Allow swimmers to wear goggles, masks, nose clips, or float belts for all drills 4. Have swimmers work in shallower water or stay close to the side of the pool 5. Offer before- and after-class special help E. Modifications for fast learners 1. Have swimmers increase the time they perform the drills 2. Allow experienced swimmers to progress at faster pace 3. Swimmers may choose not to wear extra equipment during drills F. Applications to the sport 1. Sidestroke is not a competitive stroke 2. Sidestroke is the strongest life-saving stroke 3. Gentler sidestroke is an easy stroke for covering long distances G. Activity setup

© 2009 Human Kinetics, Inc. 1. Maximize pool space a. Spread out swimmers along sides of the pool for drills at the wall b. More experienced swimmers in deeper end c. Have all necessary equipment available on or near the pool deck 2. Change drills often to keep pace of classes upbeat 3. Everyone in the pool at the same time as long as it is safe 4. Review pool safety rules as necessary 5. Caution swimmers to stay alert when approaching the end of the pool

Step 7 Back Crawl Stroke A. Introductory notes 1. Back crawl stroke is the competitive backstroke 2. Back crawl stroke is only alternating arm stroke used while swimming on the back 3. Back crawl stroke uses same kick as the basic backstroke B. Key points of instruction technique 1. Back crawl arm stroke 2. Back crawl stroke coordination 3. Back crawl stroke open turn C. Common errors and solutions 1. Error: Pulling arm is too deep • Solution: Bend elbow 90 degrees while pulling 2. Error: One hand stays at the hip until the other hand reaches the hip • Solution: Keep arms in direct opposition to each other 3. Error: During the open turn, the shoulders roll past vertical before the swimmer touches the wall • Solution: Swimmer keeps trailing arm slightly back and behind D. Modifications for slow learners 1. Have beginning swimmers partner with more experienced swimmers 2. Wait for swimmers to master the basic backstroke before attempting the back crawl stroke 3. Allow swimmers to wear goggles, masks, nose clips, or float belts for all drills 4. Have swimmers work in shallower water 5. Offer before- and after-class special help E. Modifications for fast learners 1. Have swimmers increase the time they perform the drills 2. Allow experienced swimmers to progress at faster pace 3. Swimmers may choose not to wear extra equipment during drills F. Applications to the sport 1. Because it is faster, the back crawl stroke is the competitive backstroke 2. The back crawl stroke is about using energy efficiently rather than conserving energy 3. The back crawl stroke is the fastest known way to move through water on the back G. Activity setup 1. Maximize pool space a. Spread out swimmers along sides of the pool for drills at the wall b. More experienced swimmers in deeper end c. Have all necessary equipment available on or near the pool deck

© 2009 Human Kinetics, Inc. 2. Change drills often to keep pace of classes upbeat 3. Everyone in the pool at the same time as long as it is safe 4. Review pool safety rules as necessary 5. Caution swimmers to stay alert when approaching the end of the pool

Step 8 Butterfly Stroke A. Introductory notes 1. Butterfly stroke is an internationally-recognized competitive stroke 2. Developed in an attempt to find a faster way to do the breaststroke 3. The use of the dolphin kick and the simultaneous overarm recovery make the butterfly stroke unique B. Key points of instruction technique 1. Dolphin kick 2. Butterfly stroke arm pull 3. Butterfly stroke coordination 4. Butterfly stroke turn C. Common errors and solutions 1. Error: Swimmer bends too deeply at the hips during the dolphin kick • Solution: Downward kick should be shallow 2. Error: Arm pull is too wide • Solution: Keep elbows bent at 90 degrees 3. Error: Swimmer pulls straight through • Solution: Draw a keyhole with hands 4. Error: Head and chest rise too high • Solution: Pull back, not down 5. Error: Head is too deep on entry • Solution: Guide body upward with hands 6. Error: Misjudge distance to wall and come up short • Solution: Use short pull or glide and kick into the wall D. Modifications for slow learners 1. Have beginning swimmers partner with more experienced swimmers 2. Have swimmers master the dolphin kick before attempting to coordinate the arm pull 3. Allow swimmers to wear goggles, masks, nose clips, or float belts for all drills 4. Have swimmers work in shallower water 5. Offer before- and after-class special help E. Modifications for fast learners 1. Have swimmers increase the time they perform the drills 2. Allow experienced swimmers to progress at faster pace 3. Swimmers may choose not to wear extra equipment during drills F. Applications to the sport 1. Butterfly stroke is one of the competitive strokes 2. The dolphin kick provides great power to the butterfly stroke G. Activity setup 1. Maximize pool space a. Spread out swimmers in the pool b. More experienced swimmers in deeper end

© 2009 Human Kinetics, Inc. c. Have all necessary equipment available on or near the pool deck 2. Change drills often to keep pace of classes upbeat 3. Everyone in the pool at the same time as long as it is safe 4. Review pool safety rules as necessary 5. Caution swimmers to stay alert when approaching the end of the pool

Step 9 Trudgen Strokes A. Introductory notes 1. The search for increased efficiency and speed led to the development of the trudgen strokes 2. Both the American six-beat crawl stroke and the Australian four-beat crawl stroke evolved from the trudgen crawl stroke B. Key points of instruction technique 1. Trudgen stroke 2. Double trudgen stroke 3. Trudgen crawl stroke C. Common errors and solutions 1. Error: Breathing to the wrong side • Solution: Always breathe on the kick 2. Error: Inverting the scissors kick • Solution: Always move top leg forward 3. Error: Kicking with same leg forward on every stroke • Solution: Change forward leg on every stroke 4. Error: Breathing at the wrong time in the stroke • Solution: Breathe during the scissors (“slash”) beat D. Modifications for slow learners 1. Have beginning swimmers partner with more experienced swimmers 2. Allow swimmers to master the trudgen stroke before attempting to learn the double trudgen stroke or the trudgen crawl stroke 3. Allow swimmers to wear goggles, masks, nose clips, or float belts for all drills 4. Have swimmers work in shallower water 5. Offer before- and after-class special help E. Modifications for fast learners 1. Have swimmers increase the time they perform the drills 2. Allow experienced swimmers to progress at faster pace 3. Swimmers may choose not to wear extra equipment during drills F. Applications to the sport 1. The trudgen crawl stroke led to the development of the current competitive crawl stroke 2. The trudgen strokes came about in an effort to discover faster, more efficient strokes G. Activity setup 1. Maximize pool space a. Spread out swimmers in the pool b. More experienced swimmers in deeper end c. Have all necessary equipment available on or near the pool deck 2. Change drills often to keep pace of classes upbeat

Step 10 Surface Dives and Underwater Swimming A. Introductory notes 1. Surface dives are used to efficiently get the swimmer under the surface 2. Skin diving and scuba diving both use surface dives and underwater swimming techniques 3. Safety reminders: depth of water, equipment, proper regulation B. Key points of instruction technique 1. Surface diving a. Pike surface dive b. Tuck surface dive c. Feetfirst surface dive 2. Underwater swimming C. Common errors and solutions 1. Error: Lack of forward momentum going into the pick surface dive • Solution: Sweep arms longer and harder 2. Error: Legs come up short or go past vertical on the pike surface dive • Solution: Adjust by making arm press shorter or longer 3. Error: Legs go past vertical during tuck surface dive because press is too long or hard • Solution: Press slowly and carefully to learn to apply the correct amount of pressure 4. Error: During feetfirst surface dive, arms splash out of the water on lift • Solution: Wait until head is underwater before lifting with arms 5. Error: During underwater swimming, swimmer uses up oxygen by swimming too rapidly • Solution: Swim powerful but relax while gliding until momentum slows D. Modifications for slow learners 1. Have beginners partner with more experienced divers 2. Wait until divers are comfortable with the pike surface dive before attempting the tuck surface dive 3. Allow beginning divers to use the surface dive they feel most comfortable with for underwater swimming drills 4. Suggest swimmers wear goggles instead of face masks to reduce drag during underwater swimming 5. Offer before- and after-class special help E. Modifications for fast learners 1. Have swimmers increase the time they perform the drills 2. Allow experienced swimmers to progress at faster pace 3. Swimmers may choose not to wear extra equipment during drills F. Applications to the sport 1. Surface dives are used in both skin diving and scuba diving 2. Underwater swimming techniques are useful for skin diving and scuba diving 3. Surface dives and underwater swimming are useful for life-saving situations, treasure seeking, and exploring under the water G. Activity setup

© 2009 Human Kinetics, Inc. 1. Maximize pool space a. Spread out swimmers in the pool as much as possible b. More experienced swimmers in deeper water c. Make sure water is deep enough for safety 2. Change drills often to keep pace of classes upbeat 3. Everyone in the pool at the same time as long as it is safe 4. Review pool safety rules as necessary 5. Caution swimmers about the necessity of deep enough water for surface dives 6. Caution swimmers not to hold their breath beyond comfort when swimming underwater

Step 11 Standing and Kneeling Dives A. Introductory notes 1. Progress from kneeling dive to one-foot dive to standing front dive 2. Characteristics of a good dive: vertical body position, little splash 3. Importance of water that is deep enough for safe diving (at least 10 feet) B. Key points of instruction technique 1. Kneeling dive 2. One-foot dive 3. Standing front dive C. Common errors and solutions 1. Error: Hitting flat on the water • Solution: Tuck chin, lift trailing leg higher, keep ears between arms 2. Error: Bending forward leg during one-foot dive • Solution: Lock the forward knee straight 3. Error: Hitting flat on the water during the standing front dive • Solution: Imagine a somersault, tuck chin, keep hips behind 4. Error: Entering water too far out from edge of pool • Solution: Jump up, not out; imagine diving over a low fence D. Modifications for slow learners 1. Allow beginning divers to master the kneeling dive before attempting the one-foot or standing front dives 2. Allow divers to dive from edge of pool, not diving board, unless they are comfortable trying the springboard 3. Allow divers to jump feetfirst from the springboard until they are comfortable 4. Divers may wear goggles for some of the drills as long as the goggles don’t come off 5. Offer before- and after-class special help E. Modifications for fast learners 1. Give divers more repetitions to practice dives 2. Allow experienced divers to progress at faster pace 3. Allow divers to use the one-meter springboard F. Applications to the sport 1. The standing front dive is the basis for other, more artistic dives 2. A well-coordinated standing front dive is a sign of an accomplished swimmer G. Activity setup 1. Maximize pool space

© 2009 Human Kinetics, Inc. a. Spread out swimmers in the pool as much as possible b. More experienced swimmers in deeper water c. Make sure water is deep enough for safety 2. Allow divers to progress at their own pace 3. Everyone in the pool at the same time as long as it is safe 4. Review pool safety rules as necessary 5. Caution swimmers about the necessity of deep enough water for diving

Step 12 Universal Sculling A. Introductory notes 1. Hands moving in a horizontal plane provide pressure vertically 2. Sculling has many applications including synchronized swimming and water polo B. Key points of instruction technique 1. Neutral scull from a vertical position 2. Scull from a back-float position a. Neutral b. Headfirst c. Feetfirst d. Pivot e. Circular 3. Canoe scull 4. Torpedo scull C. Common errors and solutions 1. Error: Inadequate downward force to create support • Solution: Scull faster and check angle of hands 2. Error: Palms are turned straight down to the bottom of the pool • Solution: Hands should be angled inward at 45 degrees D. Modifications for slow learners 1. Have beginning swimmers partner with more experienced swimmers 2. Allow swimmers to master the basic vertical neutral scull before attempting other sculls 3. Allow swimmers to use hand paddles or wear webbed gloves 4. Have swimmers work in shallower water 5. Offer before- and after-class special help E. Modifications for fast learners 1. Have swimmers increase the time they perform the drills 2. Allow experienced swimmers to progress at faster pace 3. Have swimmers try advanced applications of sculling, such as synchronized swimming moves and water polo F. Applications to the sport 1. Sculling is a necessary technique for synchronized swimming and water polo 2. Sculling is adaptable to a variety of situations G. Activity setup 1. Maximize pool space a. Spread out swimmers in the pool b. More experienced swimmers in deeper end

© 2009 Human Kinetics, Inc. 2. Change drills often to keep pace of classes upbeat 3. Everyone in the pool at the same time as long as it is safe 4. Review pool safety rules as necessary 5. Caution swimmers to stay alert near the edges of the pool and other swimmers

Step 13 Additional Strokes, Stunts, and Games A. Introductory notes 1. Swimming should be fun 2. Experiment with different combinations of strokes, techniques, methods of moving in the water B. Key points of instruction technique 1. Dolphin crawl stroke 2. Dolphin back crawl stroke 3. Butterfly backstroke 4. Butterfly breaststroke 5. Marlin turn 6. Back scull underwater 7. Centipede 8. Underwaterball 9. Champion underwater diver 10. Underwater target practice C. Common errors and solutions 1. Error: During the dolphin crawl stroke, the swimmer tries a butterfly arm stretch count • Solution: Kick an even four-beat dolphin kick with no variation 2. Error: Failure to match dolphin rhythm with back crawl stroke • Solution: Think butterfly stroke with one arm at a time 3. Error: During butterfly backstroke, failure to maintain the long interval between kicks • Solution: Slow down until the coordination is mastered 4. Error: Lack of coordination during the butterfly breaststroke • Solution: Practice using the butterfly coordination with breaststroke arm pull D. Modifications for slow learners 1. Have beginning swimmers partner with more experienced swimmers 2. Allow swimmers to experiment in the water with new strokes and combinations 3. Allow swimmers to wear goggles, masks, nose clips, or float belts 4. Have swimmers work in shallower water 5. Offer before- and after-class special help E. Modifications for fast learners 1. Have swimmers try more difficult stunts 2. Allow experienced swimmers to progress at faster pace 3. Swimmers may choose not to wear extra equipment during drills F. Applications to the sport 1. Marlin turn is used in synchronized swimming 2. New strokes are developed as swimmers try to find new, more efficient competitive strokes G. Activity setup 1. Maximize pool space

© 2009 Human Kinetics, Inc. a. Spread out swimmers in the pool as much as possible b. More experienced swimmers in deeper end c. Have all necessary equipment available on or near the pool deck 2. Change drills often to keep pace of classes upbeat 3. Everyone in the pool at the same time as long as it is safe 4. Review pool safety rules as necessary 5. Caution swimmers to stay alert near the edges of the pool and near other swimmers