THE UNIVERSITY OF TEXAS AT AUSTIN COLLEGE OF EDUCATION DEPARTMENT OF KINESIOLOGY AND HEALTH EDUCATION

DIVISION OF PHYSICAL EDUCATION Aquatics Department SPRING 2015

PED 101J BEGINNING -I. 11770 TTh 2:00pm-3:30pm @ GRE Pool

PED 101J BEGINNING SWIMMING-II. 11775 TTh 3:00pm-4:30pm @ GRE Pool 11780 TTh 4:00pm-5:30pm @ GRE Pool

PED 101J STROKE TECHNIQUE AND FITNESS SWIM 11785 TTh 8am-9:30am @ TSC Pool 11790 TTh 9am-10:30am @ TSC Pool

PED 106C SWIM CONDITIONING 12430 TTh 10:00am-11:30am @ TSC Pool 12445 TTh 11:00am-12:30pm @ TSC Pool 12450 TTh 12:00pm-1:30pm @ TSC Pool

KIN 119 SWIMMING-BASIC CORE 11120 TTh 8:00am-9:30am @ TSC Pool 11125 TTh 9:00am-10:30am @ TSC Pool 11130 TTh 10:00am-11:30am @ TSC Pool 11135 TTh 11:00am-12:30pm @ TSC Pool

INSTRUCTOR: Don Crowley E-MAIL: [email protected] PHONE: (512) 232-3949 office (512) 471-0598 fax OFFICES: TSC 4.204 / GRE 4.142 OFFICE HOURS: TTh 7:15am-8:00am @ TSC Pool TTh 1:30pm-2:00pm @ GRE Pool By appointment

UT Department of Kinesiology and Health Education Courses: http://www.edb.utexas.edu/khe/pete/crowley.php

I. GENERAL INFORMATION

A. CREDITS: 1 semester hour. PASS/FAIL OPTION: This is a 1 hour credit course; therefore, your final grade will be reflected in your University GPA. Any student (except KIN majors) may elect to take Kinesiology courses Pass/ Fail. Graduate students are ADVISED to enroll Credit/No Credit; graduating seniors are urged to enroll Pass/Fail.

B. PREREQUISITES: KIN 119 SWIMMING-BASIC CORE Well-adjusted to deep water, but weak swimmer. Able to swim one length on front or side and one on the back. Able to enter deep water and tread for one minute. Additional activities will be discussed in class to aide in AMS degree plan.

PED 101J-BEG SWIMMING – I. Non swimmer or very weak swimmer (uncomfortable in deep water).

PED 101J-BEG SWIMMING – II. Well-adjusted to deep water, but weak swimmer. Able to swim one length on front or side and one on the back. Able to enter deep water and tread for one minute.

PED 101J-STROKE TECHNIQUE & FITNESS SWIMMING Well-adjusted to deep water, but weak swimmer. Able to swim one length on front or side, one on the back and one additional stroke. Able to enter deep water and tread for one minute.

PED 106C-SWIM CONDITIONING To help students attain physical fitness through development of proper swimming techniques. Students will be taught skills so that they may continue to include aerobic swimming as a means of exercise throughout their lifetime fitness program. Should be able to swim 50 yards in 50 seconds or less and well-adjusted to deep water.

C. OPTIONAL TEXT AND VIDEO: Swimming and Water Safety, American Red Cross, Mosby Year Book Publ. http://www.redcross.org/lp/aquatics/

D. MATERIALS: • Digital Movie Recorder for start, turn and stroke analysis • SWIM SUIT that stays on. Please label. At least 2 pair. • GOGGLES. Please label. At least 2 pair. • SWIM CAPS are recommended. Please label. At least 2 pair. • 1 PAIR OF SWIM FINS • At least one towel • Sweatshirt or warm-ups • PEN/ PENCIL AND A CLIPBOARD for daily use • 8.5” X 11” SPIRAL NOTEBOOK FOR AQUATICS ACTIVITY JOURNAL. Advanced technology options will be discussed.

II. COURSE PURPOSE To help students attain physical fitness through development of proper swimming techniques. Students will be introduced to 5 swimming strokes, springboard diving, cardiovascular conditioning, and personal safety and elementary rescue skills, and basic snorkeling techniques.

III. COURSE OBJECTIVES A. Develop stroke proficiency in 5-7 swimming strokes. B. Develop confidence in your swimming ability. C. Develop cardiovascular fitness through a suitable individualized conditioning program. D. Develop skills for safety and conditioning in and around the water and prepare student for their next level of interest in swimming: i.e. lifeguard training, water safety instructor, conditioning swimming, snorkeling, scuba diving, springboard and platform diving and water polo. E. Increase knowledge of exercise physiology and nutrition.

IV. UNITS OF INSTRUCTION A. Review of selected water adjustment skills. 1. Sculling 2. (5 min) 3. Rhythmic Breathing (Bobbing) 4. Underwater swimming B. STROKES 1. 2. Back crawl 3. 4. 5. Elementary 6. Survival backstroke (Navy-T Backstroke) 7. Butterfly C. ENTRIES and TURNS 1. Feet first surface dive 2. Headfirst dives - surface, long shallow, standing front, grab, track, back and the basic springboard/ platform approach and pike. 3. Stride and compact jump 4. Open, spin and flip turns D. WATER SAFETY 1. Personal Safety 2. Personal Flotation Devices 3. Survival 4. Use of clothing for flotation 5. Basic Rescue Skills and Elementary Assists 6. Familiarity with in line stabilization 7. Familiarity with Rescue Breathing and CPR w/ AED 8. Familiarity with Small Craft, Kayak, Stand-UP Paddle board and Commercial transport Safety 9. Familiarity with Skin Diving, Snorkeling and SCUBA

V. COURSE REQUIREMENTS A. SAFETY: AT NO TIME WILL YOU ENTER THE WATER WITHOUT AN INSTRUCTOR'S OR LIFEGUARD'S PERMISSION!!

B. REGULAR ATTENDANCE (see "Standards for Grades")

C. ATTIRE: Women are urged to wear one-piece suits. Men are to wear suits with a draw- string that can be tied. Suits that stay on are recommended. No cut-offs. Long hair must be braided/rubber-banded or wear a cap. Goggles are recommended.

D. PHYSICAL LIMITATIONS: Physical limitations: If you have any permanent physical limitation that might affect your swimming ability (asthma, epilepsy, diabetes, etc.), I must be informed prior to your first entry into the water. If an illness or injury occurs during class, I must be informed immediately. If you have a temporary limitation (cold, sore throat, etc.) you may choose to observe the class (see "Standards for Grades").

E. SHOWERS/ DRESSING ROOMS: There are male and a female locker rooms. The showers off of the pool deck are co-ed. This means in the shower you DO NOT DISROBE! Please keep your swimming suits on and change in the appropriate area.

F. LOCKERS: Will be discussed in class.

G. TOWELS: Will be discussed in class.

WARNING! If you use a day use locker and if the lock remains on the locker past closing time, it will be cut off. You may choose to bring an exercise bag instead of using a locker. Try to keep your bag off the deck to keep it dry. Please LABEL as many of your personal items as possible.

VI. STANDARDS FOR GRADES: A = 90 - 100 Points B = 80 - 89 C = 70 - 79 D = 60 - 69 F = < 60

A. (50%) SKILLS Max. Points: DVD Analysis and Critique 10 “Hollywood” One start- wall push, feet or head first Two turns-open/ spin/ flip Three different swimming strokes (25 yds each-75yds total) 1-Good 1-Bad 1-Ugly

Strokes: Front crawl (Freestyle) Back crawl (Backstroke) Breaststroke Butterfly Sidestroke Elementary Backstroke Navy T Survival Backstroke Entry: Wall push, feet or head first Turns: Open, spin or flip Aquatics Activity Journal ( electronic/ notebook) 10 Personal Fitness Log (print out below) 10 Labs and Quizzes (4 @ 2 pts.) 8 Mid-term TU 03/03/15 2 Final Exam TH 05/07/15 10

TOTAL 50

B. (50%) PARTICIPATION: Active in the water participation will determine this grade according to the following scale. You start the semester with 50 points out of a possible 100 points. Each absence will DEDUCT 10 points from your final grade.

0-2 absences = 50 - 30 points 3-4 absences = 20 - 10points 5 absences = 0 points 5 OR MORE ABSENCES WILL RESULT IN FAILURE OF THE COURSE

C. ATTENDANCE: Class begins at the scheduled meeting time listed and meets 60 minutes. All absences are recorded as unexcused. Two absences are excused and are to be used at your discretion.

D. OBSERVATION: Students with temporary limitations may choose to observe the class. Two observations will not affect your grade. The third and each additional observation will take points from your final grade.

E. TARDINESS: One point will be deducted from your final point total for each 10 minutes of tardiness accumulated.

F. MAKE -UPS and EXTRA CREDIT: Extra credit forms may be found on the class web site. This is a brief listing of items for extra credit are below. Additional opportunities will be announced during the semester pending dates of special events.

• Attend one master's swim practice session and observe. Complete evaluation form provided for credit.

• Attend a lap swim at any 25 yrd pool and swimming a minimum of 45 minutes. Completed make up swim forms to state where you swam, the date and time you swam, and the distance you swam in 45 minutes.

• Attend and observe an aquatic event (collegiate swim meet, open water swim , etc.). Complete evaluation form provided for credit.

• Review two (2) fitness, swimming or exercise training articles and complete article summary sheet provided for a credit.

G. EQUIPMENT: Swimming equipment is available for purchase: Longhorn Aquatics Store/ Texas Swim Center 2nd floor Lane Four Swim Shop Recreational Sports Gym Store/ Gregory Gymnasium Tom’s Dive and Swim Academy Surplus, Target, Sports Authority and others-seasonal

H. UNIVERSITY POLICIES AND PROCEDURES: Sexual Harassment It is the policy of the University to maintain an educational environment free of sexual harassment and intimidation (Rev; HOP, 4.A.3, June 3, 2003). The General Policy Guidelines and Procedures for Reporting and Responding to Sexual Misconduct can be found at http://www.utexas.edu/policies/hoppm/04.A.03.html.

Students with Disabilities Services for Students with Disabilities is the area on campus responsible for determining eligibility and implementing reasonable accommodations for students with disabilities at the University of Texas. Federal law is clear on this matter and applies to all students with disabilities. SSD works with undergraduate and graduate students and serves as a resource to faculty, other University departments, agencies, and the Austin area community. Housed in the Office of the Dean of Students, located on the fourth floor of the Student Services Building, the staff (471-6259; TTY471-4641) can assist both students and faculty or staff who have questions about these obligations.

Academic Dishonesty Scholastic dishonesty will not be tolerated and that incidents of dishonesty will be reported. When a faculty member suspects a student of cheating, published guidelines (available from the Office of the Dean of Students) should be followed. Faculty can virtually eliminate cheating by specifying the ground rules, by challenging students to practice education ethics, and by creating environments that discourage cheating. It is recommended that faculty include the Honor Code in course syllabi. The Honor Code can be found at http://www.utexas.edu/welcome/mission/html. Sports Nutrition 101

Terms • “CHO” = carbohydrate - breads, pasta, candy, soda, potatoes, corn, cereal • Kcal = kilocalories = Calories • Nutrition Label measures in grams = g • Glycemic Index - a measure of how quickly CHO enters bloodstream. – High G.I foods = candy, soda, potatoes, bread, Gatorade, raisins – Low G.I foods = most fruit, beans, milk, ice cream

Energy Costs of Activity

• During Swimming 400 kcal/1600 m (also depends on VO2 during workout) versus • During Running 100 kcal/mile (depends on body weight)

Exercise Fuels

• “Light-Moderate” (50-60% VO2max): Half Fat/Half CHO

• “Intense” (70-90% VO2max) : Mostly CHO from muscle glycogen

Endurance Training

• For same absolute VO2, one uses more fat and less CHO. Muscle glycogen sparing prevents fatigue • As one gets “fitter,” fat supply increasingly comes from intramuscular triglycerides (readily available!)

General Protein recommendations • For sedentary to moderately active .8g/kg body weight • For weight-lifting performance 1-1.5 g/kg body weight • For endurance athlete 2g/kg body weight

Fat? • Excess CHO is stored as saturated fat (palmitate). So, you might as well eat some polyunsaturated fats (good fat) because your body uses these for cellular maintenance and repair. E.g. avocado, salmon, olive oil. FDA recommends no more than 30% diet from fat

CHO Recommendations for Performance Before Exercise • 1g/kg CHO. Individual preferences. Gastric tolerance varies.

Glycemic index irrelevant, but low GI may be detrimental. Eat what you like (probably avoid fat – slows gastric emptying), bring a CHO supplement for exercise lasting more than 45-60 minutes (Or CHO + Pro for exercise exceeding 2 hrs.

• 2.2 lb. = 1kg • 50 g CHO 3-4 slices of bread 1 bagel 1 poptart 1 liter Gatorade Check “Nutrition Information” on pre-packaged foods

Pre - Exercise Meal • You don’t HAVE to eat before exercise. • Some people WANT to eat before intense exercise to ensure blood glucose is maintained. • Other people CAN’T tolerate food in stomach while exercising.

During Exercise • 30-60 g CHO during (1 liter of [Gatorade])/hour • For exercise exceeding 2 hours, 4:1 CHO:Protein ratio (Accelerade, Perpetuem) • Try food during training before you race

After Exercise • 1.5-2 g CHO/kg body weight (high glycemic index CHO best) every two hours until your next big meal which includes 300g CHO • Best to eat CHO + Protein to maximize insulin response which maximally replaces muscle glycogen @ 7-8%/hour (not very fast!)

Fluids • ACSM recommends “enough fluid to replace fluid loss” • A more practical recommendation is to drink about 1 liter/hour • If you are unsure, weight yourself before and after exercise to measure fluid loss

Dehydration and Hyponatremia • Too little water or too little salt • Bottom line – either condition impairs performance significantly!

Weight Loss? •1 pound fat = approximately 3500 kcals • Have to be in caloric deficit to lose weight, period. The composition of your kcals is irrelevant. Diets like Atkins and South Beach are caloric restriction. Meat makes you feel full, dieters get to eat “forbidden foods” like cheese and meat. They are able to calorically restrict, so they are successful at losing weight. •Do not attempt to lose more than 2 lbs per week. Even 1 lb per week is aggressive. 1 lb per week can be accomplished by eating 250 fewer kcals and exercising 250 more kcals per day for 7 days (3500 kcals).

THE UNIVERSITY OF TEXAS AT AUSTIN COLLEGE OF EDUCATION DEPARTMENT OF KINESIOLOGY AND HEALTH EDUCATION DIVISION OF PHYSICAL EDUCATION

Participant Information and Health History Questionnaire

NAME: COURSE: TIME & DAYS:

HOME PHONE: CELL PHONE

DATE OF BIRTH: EID:

ADDRESS:

SEX: AGE: WGT: HGT:

EMERGENCY PHONE NUMBER: EMERGENCY, CONTACT:

PLEASE LIST ALL AQUATIC BACKGROUND EXPERIENCES (i.e.: SCUBA, SWIM TEAM, DIVE TEAM, SKI TEAM, WATER POLO, LIFEGUARD, WSI, CONDITIONING SWIMMING, etc.)

GOALS: WHAT WOULD YOU LIKE TO ACHIEVE BY THE END OF THIS COURSE?

PLEASE LIST ANY PHYSICAL CONSIDERATIONS YOU MAY HAVE FOR THIS COURSE (i.e.: KNEE OR BACK INJURIES, VISION IMPAIRMENT, EPILEPTIC, DIABETES, SPORTS INJURIES, etc.)

Although exercise testing and participation are relatively safe for most apparently healthy individuals under age forty- five, the reaction of the cardiovascular system to increased levels of physical activity cannot always be totally predicted. Consequently, there is a small but real risk of certain changes occurring during exercise testing and participation. Some of these changes may include abnormal pressure, irregular heart rhythm, fainting, and in rare instances, a heart attack or cardiac arrest. Therefore, it is imperative that you provide honest answers to this questionnaire. Exercise may be contraindicated under some of the conditions listed below, others may simply require special consideration. If any of the conditions apply, consult your physician before you participate in an exercise program. Also, promptly report to your instructor any exercise related abnormalities that you may experience during regular exercise participation.

Have you ever had __ Uneven, irregular, or Do you suffer from Do any of the or do you now have skipped heartbeats any of the following following conditions (including a racing or any of the following fluttering heart) conditions: apply: conditions: __ Blood embolism __ Arthritis, rheumatism, __ Do you smoke __ Myocardial infraction __ Thrombophlebitis or gout cigarettes __ Coronary artery __ Rheumatic heart fever __ Chronic low back pain __ Are you taking any disease __ Elevated blood __ Any other joint, bone, prescription medication __ Congestive heart pressure or muscle problems __ Are you forty-five failure __ Stroke __ Any respiratory years or older __ Elevated blood lipids __ Diabetes problems (cholesterol and __ Family history of __ Obesity (more than Do you have any 30% overweight) triglycerides) coronary heart disease, other concerns __ Chest pain at rest or syncope, or sudden death __ Anorexia during exertion before age sixty __ Bulimia regarding your __ Shortness of breath __ Any other heart __ Mononucleosis ability to safely __ Abnormal resting or problem that makes __ Any physical disability participate in an stress electrocardiogram exercise unsafe that could interfere with safe exercise exercise program? participation If yes, please explain.

Guardian/ Participant Signature: ______Date:______

Participation Agreement Form

I, ______, have no mental or physical reason I should not participate in a course in . I will listen carefully to all knowledge presentations and instructions. I will use the skills and techniques I am taught. If I use skills and techniques other than those taught in this class, I will ask about their appropriateness before using them. I will follow all instructions completely and fully. When I do not understand, I will ask and will understand before participating in course activities. I understand and appreciate that is a dangerous activity. I am participating in this course voluntarily and of my own free will and I assume the risks of participating in this activity and in this course. I will do all I can do to protect my own safety and the safety of others. I will get in physical condition to do the skills. I will tell when I think my level of conditioning is insufficient to do a particular task or when I am sick or do not feel well. When I am absent, I will learn the material that was covered during my absence. I will read those sections of the textbook/ packet which pertain to a particular skill before engaging in that skill. When I am uneasy about doing a particular task, or when I do not feel that my skill is sufficient to do a particular task, I will inform immediately. I release and the sponsoring institution/agency from all legal liability which may arise from my participation in this course.

In addition, I have received a copy of the course syllabus and have read it completely. I understand the policies on safety, attendance, participation, and grading.

Signature: Age: Date (Participant/ Guardian) Witness: (print name) Signature:

The University of Texas at Austin

Kinesiology and Health Education Department

Physical Education Division

RELEASE AND INDEMNIFICATION AGREEMENT

______(Please Print) Name UT EID Course Number & Name Semester I am the above named participant who is over eighteen years of age and am fully competent to sign this Agreement. In consideration of my participation in the Activity and use of the program's facilities and equipment, I hereby accept all risk to my health and of my injury that may result from my injury or death from such participation. I hereby release the above named institution, its governing board, officers, employees, and representatives from any liability to me, my personal representatives, estate, heirs, next of kin, and assigns for any and all claims and causes of action for loss of or damage to my property and for all illness or injury to my person, including my death, that may result from or occur during my participation in the Activity, whether caused by my negligence of the institution, its governing board, officers, employees, or representatives, or otherwise. I further agree to indemnify and hold harmless the Institution and its governing board, officers, employees, and representatives from liability for the injury or death of any person{s) and damage to property that may result from my negligent or intentional act or omission while participating in the described activity.

I have carefully read this agreement and understand it may be a release of all claims and causes of action for my injury or death or damage to my property that occurs while participating in the described activity and it obligates me to indemnify the partners named for any liability for injury or death of any person and damage to property that maybe caused by my negligent or intentional act of omission.

Signature______Date______

PERTINENT MEDICAL INFORMATION:

Allergies.______Current Medication ______

Other Medical Conditions(Affecting full participation in class activities). ______

Kinesiology & Health Education Aquatics KIN/ PED MID TERM QUIZ

NAME:______EID:____

CLASS and TIME:______

Each question is worth 5 pts.

1. List 3 physical benefits your body receives through cardiovascular swimming programs. a. b. c.

2. To help optimize a training program, the American College of Sports Medicine has developed a set of guidelines. a. FREQUENCY: one should work out at least ______times a week. b. INTENSITY should be between ______% and ______% of maximal heart rate. c. TIME of the exercise should be at least ______minutes.

3. Write the information needed for the formula to calculate the target heart rate for one who wants to train at 60-85% of their maximal heart rate.

4. List and describe briefly 2 reasons why you should warm up before and stretch after you swim. a. b.

MULTIPLE CHOICE

5. _____ The best place to take your heart rate is a. femoral artery b. carotid artery c. radial artery d. illiac artery

6. _____ The correct term for the kick used in the breaststroke is: a. Viking kick b. Whip kick c. Mermaid kick d. Shark kick e. Gaga kick

7. _____ The flutter kick in freestyle involves the legs being a. straight on the upbeat, bent on the downbeat b. bent on the upbeat, straight on the downbeat. c. Straight at all times. d. flexed at the ankle.

8. _____ When swimming the breaststroke a breath is taken a. immediately after the glide. c. immediately after the kick b. at the end of the pull, before the glide d. as the hands move forward

9. _____ The main reason for rolling in the front and back crawl is to a. increase bodyroll and stroke efficiency. b. decrease leg power. c. increase resistance to the water. d. decrease stroke efficiency.

10. _____ The first thing you should do if you unexpectedly find yourself immersed in water is a. begin to tread as slowly as you can. c. get out of the water if possible b. survival float. d. swim to safety.

11. _____ How many lengths of the pool is 450 yards? a. 25 b. 14 c. 16 d. 18

TRUE OR FALSE PLEASE CIRCLE THE CORRECT ANSWER

T or F 12. The resistance your body creates in moving through the water is known as drag.

T or F 13. Swimming with one's head out of the water will create poor body alignment with the water and increase a swimmer's drag.

T or F 14. The use of bi-lateral rhythmic breathing helps to develop proper rolling on both sides of the crawl stroke and will improve stroke mechanics.

T or F 15. An advantage of swimming is that it requires the continuous use of more of your body's major muscle groups than do most other forms of exercise.

T or F 16. The difference between most competitive and non- competitive strokes is the amount of gliding used in the stroke.

T or F 17. Drag is only important in the horizontal position.

T or F 18. Backstroke, Breaststroke, and Freestyle are the ONLY competitive strokes.

T or F 19. The correct sequence for swimming the breaststroke is Pull - Breathe - Kick – Glide - 123.

T or F 20. The water is wet.

LIST OF DRILLS FOR EACH STROKE DON CROWLEY Aquatics Coordinator The University of Texas at Austin BUTTERFLY DRILL DESCRPTION Dolphin Kick on Back On your back, or arms at side, keep legs together Right Arm Only Left arm in streamline position or at your side, butterfly pull w/right arm, breathe to the right side when needed Left Arm Only Right arm in streamline position or at your side, butterfly pull w/left arm, breathe to the left side when needed Right Right, Left Left, 2 strokes w/right arm Double Double ( 222 ) (left arm up, streamline position), 2 strokes w/left arm (right arm up, streamline position), 2 full strokes 3 Kicks, 1 Pull 3 dolphin kicks underwater, streamline position, 1 full stroke Butterfly w/Freestyle Kick Fast butterfly arms with a freestyle kick

BACKSTROKE DRILL DESCRIPTION Flutter Kick on Back Streamline, freestyle kick, on back Double Arm On back, backstroke pull with both arms at the same time, constant kick Spin Drill Sit up like in a chair, spin arms through the water as fast as you can, only about 12 ½ yards (halfway) 3-3-3 3 strokes with the right only (left at your side), 3 strokes with the left (right at your side), 3 full strokes 3-10-3 (6 Kick and Roll) 3 full strokes, 6 kicks on side, the arm on the side you’re kicking on should be up above your head, 3 full strokes, 10 kicks on the other side with that arm up above your head Right Arm On back, right arm backstroke pulls only, other arm at side Left Arm On back, left arm backstroke pulls only, other arm at side

BREASTSTROKE DRILL DESCRIPTION Breaststroke w/Dolphin Breast stroke arms with 1 Kick or 2 dolphin kicks per stroke 3 Kicks, 1 Pull 3 breaststroke kicks streamline underwater, 1 full breaststroke pull (1 breath for every breaststroke pull) Breaststroke w/Freestyle Breaststroke arms with a Kick flutter (freestyle) kick James Bond On stomach, breaststroke ( Jeanne arms out front ) kick w/arms behind your back, lift head up and forward to breathe when needed Butt Kick/Heel Slap Drill On back, arms are at your side, palms facing down, breaststroke kick while trying to kick your butt/touch your heels to your hands

FREESTYLE DRILL DESCRIPTION Streamline Kick On front, streamline kick breathing to the side when needed Right Arm Only Full freestyle strokes with right arm, left arm at side Left Arm Only Full freestyle strokes with left arm, right arm at your side Popov (3-10-3) 3 full freestyle strokes, 10 kicks on side, arm on which side you are kicking stays up above head in streamline position, 3 full strokes, 6 kicks on other side Windmill Freestyle swim with big, full circle, straight arms Tarzan/Jane with head up out of the water looking straight ahead at the wall, hard, small, fast kick

Name: EID:

Class: Class Day & Time:

PERSONAL FITNESS LOG

Please log in yards swam weekly WEEK MONDAY/ WEDNESDAY/ ADDITIONAL WEEKLY TOTALS TUESDAY THURSDAY DAY(S) YARDS

TOTAL MILEAGE: ______TOTAL YARDS: ______

CATEGORY 1st 2nd CATEGORY 1st 2nd CATEGORY 1st 2nd (record & date) (record & date) (record & date) WEIGHT PERCE 200 YARDS NT SWIM BODY FAT HEIGHT 25 500 YARDS YARD SWIMS RESTING 50 YARD SWIMS 1,800 YARDS (MILE SWIM) HEART RATE

TARG 100 YARDS 5 MINUTE SWIM ET SWIM HEAR T RATE 60- 85%

DEFINITIONS DISTANCE YARDS METERS 1 LAP = 2 LENGTHS 1 LAP 50 50 OF THE POOL 2 LAPS 100 100 8 LAPS 400 400 (1/4 MILE) 1 MILE = 9 LAPS 450 (1/4 MILE) 450 1,760 YARDS 16 LAPS 800 800 (1/2 MILE) 18 LAPS 900 (1/2 MILE) 900 1 MILE = 32 LAPS 1,600 1,500 (1 MILE) 1,500 METERS 36 LAPS 1,800 (1 MILE)

Docs Swim time Log WHRR Midterm Quiz #1 Quiz #2 Quiz #3 Quiz #4 Quiz #5

Digital Analysis Personal Fitness Log Aquatic Activity Journal

Final Exam Attendance Extra Credit

Total/ Grade /