Olympic Way Swim Level Descriptions

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Olympic Way Swim Level Descriptions White Jump from the side with bubble on, unassisted Swim 12m with bubble on, forward swimming arms Blow bubbles while swimming with bubble on Swim 2m unassisted (no jump) Back float with head assistance Yellow Jump in, unassisted Demonstrate a front and back glide Swim 12m, face in the water Front float and back float, in assisted (5 sec) Green Push off wall streamline with kick (6m) Front crawl – 12m (face in the water and arms out, body flat at surface) Endurance swim – 24m continuously Backstroke kick – 12m (head back, horizontal body position) Rolling floats Retrieve item from the bottom of pool Red Submerged push off into streamline kick (front) Front crawl – 25m (steady body position, breathing to the side) Backstroke kick – 25m (horizontal body position) Backstroke – 12m (straight arm recovery) Blue Push off wall streamline position on back Front crawl – 50m (bilateral breathing, continuous arm and leg movement) Backstroke – 25m (continuous and alternating arms) Breaststroke kick – 25m (proper turn out of feet) Bronze Front crawl – 50m (underwater arm action with catch-pull-finish) Backstroke – 50m (shoulder roll, continuous kick) Breaststroke – 50 m (coordination of pull-breathe-kick-glide) Intro to Shallow Dives Butterfly kick – 50m (legs together, “dolphin” body action) Silver Front crawl – 75m Backstroke – 75m (underwater arm action with catch-pull-finish) Breaststroke – 75m (arm action with catch-pull-finish) Intro to Butterfly Arms Intro to Flip Turns Gold Front crawl – 100m Backstroke – 100m Breaststroke – 100m Butterfly – 50 m (underarm action with catch pull finish).

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Swim Level Descriptions
Swim Requirements Beginner I 1. Bobs – kids jump up and go under the water 10 times 2. Holding Breath Contest – goal: 10 seconds 3. Rhythmic Breathing – put face in the water and blow bubbles…when the child needs to breath, have them bring their face to the side 4. Prone Float – float on stomach, blowing bubbles with or without assistance…to pass they must be able to do it themselves 5. Prone Glide – arms above their head in streamline position, push off from ground with face in the water gliding on surface…goal: to glide a distance of 1 body length 6. Use of PFD (personal flotation devices) – use a kickboard independently Beginner II 1. Accomplish all the skills needed to pass Beginner I 2. Back Glide – arms above head in streamline position, push off from ground and glide across water without going under…goal: to glide a distance of 1 body length 3. Survival Float – arms out straight to the side, face in the water, bringing arms together in a clapping motion while lifting head up to take a breath then resuming prone float 4. Prone Glide with Kick – remain in streamline position with face in water 5. Back Guide with Kick – remain in streamline position on surface of water Beginner III 1. Accomplish all the skills needed to pass Beginner II 2. Crawl Stroke (15 Yards) – arms must come out of the water, face does not have to be in the water, kick continuously 3. Combined Stroke on Back (backstroke) – arms must come back straight touching ears, stomach up like a back float, kick continuously 4.
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Swim Lesson Program: Skills Evaluation
SWIM LESSON PROGRAM: SKILLS EVALUATION PRESCHOOL 1 PRESCHOOL 2 PARENT-CHILD: INFANT PARENT-CHILD: TODDLER SWIM BASICS SWIM FUNDAMENTALS AGES: 6 - 18 MONTHS AGES: 18 MONTHS - 3 YEARS AGES: 3-5 YRS AGES: 3-5 YRS Parent-Child Parent-Child Skills performed with support from instructor or Parent provides support to help child complete Parent provides support to help child complete Most skills performed independently. assisted using kick stick or kick board. skills. skills. WATER ENTRY/EXIT WATER ENTRY/EXIT WATER ENTRY/EXIT Safe water entry: 0-depth, elevated Safe water entry: 0-depth, stairs, Safe water entry: 0-depth, stairs, position elevated position elevated position Safe water exit: 0-depth, wall Safe water exit: 0-depth, stairs, wall Safe water exit: 0-depth, stairs, wall WATER EXPLORATION WATER EXPLORATION WATER EXPLORATION Get arms, neck, and face wet Get arms, neck, and face wet Walk in water Retrieve toy from 0-depth Walk in the water without aid Run in water Run in the water without aid Get arms, neck, and face wet Retrieve toy from shallow water BREATH CONTROL BREATH CONTROL BREATH CONTROL BREATH CONTROL Closed mouth in water Blow bubbles Blow bubbles - 3 seconds Introduction to bobbing Face in water to ears and blow bubbles - Blowing bubbles Blow bubbles with ears in water 3 bobs 3 seconds Face in water and blow bubbles - 3 Face in water to ears and hold breath 3 Submerge face in water seconds seconds Blow bubbles, face submerged—5 Submerge and hold breath under water seconds Face in water to ears and blow bubbles - 7 seconds
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Station 1: Water Comfort Introduction to the Water Environment. the Main
Station 1: Water Comfort Introduction to the water environment. The main focus is water comfort, learning in a group setting, trusting instructors, and developing a respect for the water. Introduces basic self-rescue skills. Objectives: Exploring body positions; Blowing bubbles beneath the surface of the water. Breath, hold and release 10 seconds; Independent underwater submersion; Introduction to kicking & scooping; Fundamental safety & aquatic skills Skills to Learn: Water entry/exit (sliding-in/stairs, assisted) Listening to directions (being safe) Monkey crawl “Spiderman” (15 feet) Know 2 pool rules (no running, no pushing) Blowing bubbles (on surface, and w/mouth & Wall grab (assisted) nose submerged, both assisted) Front float & tow (chin in water, assisted) and Beginner splashing (water play) front float/tow blowing bubbles Back tow (head on shoulder, assisted) Jumping (up and down off bottom, 5x) Back float (head on shoulder, assisted) Use PFD (noodle or kick board) Roll over Submerging (mouth, nose & eyes) (from front to back & front again, assisted) Kicking on wall (alt. legs, 20 secs) Reaching & pulling “scooping” (assisted) Advancement goals: 1. Enter independently, using either the ladder, steps or side, travel at least 15 feet, bob 3 times (without plugging nose) and then safely return and exit the water (Participants can walk, move along the gutter or “swim”). 2. Blow bubbles (mouth & nose) 10 seconds while wall kicking. Station 2: Floating and Kicking Swimmers are comfortable in the water, are able to listen and learn in a group setting. Station increases comfort with underwater exploration & ability to self-rescue without assistance. The emphasis is in developing independence in the water, directional change, with fundamentals of floating & kicking being introduced encouraging forward movement.
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2011 Wiaa Coaches School
FRIDAY 7/29/11 2011 WIAA COACHES SCHOOL Sports Specific Technique Session – Swimming Carlos Palacián [email protected] Head Coach – Swimming Holy Names Academy The fifth competitive stroke: Underwater Swimming and Transitions With 15 meters allowed off the start and every turn, underwater swimming is a skill worth developing, particularly in high school where turns play such an important role in competition. The most important variable to perfect for underwater swimming of a race is the posture, line and balance of the swimmer. Many swimmers streamline with the chin tucked in, beginner swimmers sometimes like to tilt the head back to see where they are going. The head of an average swimmer with good posture (hidden between the arms) offers 8 lbs of resistance. When tucked or tilted the head offers up to 12 lbs of resistance. The core must be engaged in order for a swimmer to have good posture. The core most often disengages when the swimmer rolls over to his/her front, usually at the wall. More advanced swimmers perform the roll away from the wall but still lose their posture on the roll over. Dolphin kick versus flutter kick off the start and turns in free and back… Dolphin kick is generally faster, however: The dolphin kick has to be efficient, quick and must have power. Some swimmers’ dolphin may not be strong enough to be faster than flutter. Try the 10 second test. And develop the strength and power to do the dolphin. A lot of swimmers fail to stabilize their transition to the surface.
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BSA National Aquatics Workshop Stroke Mechanics for Scouts
BSA National Aquatics Workshop Stroke Mechanics for Scouts Jay W Fox and David Bell, National Aquatics Subcommittee Changes in Swimming Merit Badge • Increased focus on stroke mechanics and efficiency • Notes to Counselor highlights need for improved teaching of strokes • Goal is to produce higher quality swimmers so moving to advanced aquatics skills such as Lifesaving and Lifeguard will not be too difficult What is Stroke Mechanics? • Physics of moving through water • Competitive swimmers sacrifice efficiency for speed • BSA swimming programs focus on efficient movement through water: how to swim further with less energy Why Stroke Mechanics? • Improved stroke mechanics promotes swimming further with more confidence and safety • Good stroke mechanics supports advancement: 2nd Class (Beginner) and 1st Class (Swimmer) • Good stroke mechanics opens advanced opportunities in BSA Aquatics and beyond Stroke Components • Body position in water • Arm movement • Leg movement • Breathing • (Glide) • Coordination of above Stroke Components: Forces Stroke Components Stroke Components Streamlined Body Position: Less drag More drag Stroke Components Doubling speed from 0.8 to 1.6 mph increases drag by 3.6 fold Stroke Components F = Ma rather than F = mA Swimmers move forward by accelerating water backwards Trick is to move water directly backwards Stroke Components Faster speeds make it more difficult to generate effective force Stroke Components It depends. A longer glide to go further with less energy A shorter glide to maintain a reasonable speed
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Red Cross-Learn to Swim / Swimamerica Stations Comparison Swimamerica Stations Red Cross-Learn to Swim
Red Cross-Learn to Swim / SwimAmerica Stations Comparison SwimAmerica Stations Red Cross-Learn to Swim Station 1 – “Bubbles” Polywogs (4 and 5 years old) – Learn basic Skills to be Learned: skills in the water: kicking, bubble blowing, back and 1. Gradual water adaptation front floating and more with support and guidance from 2. Movement in the water swim instructors. 3. Breath holding and release 4. Submersion of the face 5. Opening eyes under the water 6. Blowing Bubbles 7. Wall bobs with bubbles and air exchange Advancement Goals: 1. 10 relaxed Wall Bobs Station 2 – “Floats and Glides” Skills to be Learned: 1. Front float and recover 2. Front glide and recover 3. Back float and recover 4. Back glide and recover 5. Jumping Bobs 6. Streamline Bobs Advancement Goals: 1. Front glide and recover – 5 seconds 2. Back glide and recover – 5 seconds Station 2 – “Floats and Glides” Level 1 – An introductory course for the beginner or Skills to be Learned: non-swimmer. At this stage, many skills may be performed 1. Front float and recover with assistance, although if the student is capable, 2. Front glide and recover performing the skills independently is encouraged. Basic 3. Back float and recover skills are taught: water entry & exit; breath control and 4. Back glide and recover submersion; kick up to surface and back float; floating 5. Jumping Bobs and gliding on the front, back and side; kicking on the 6. Streamline Bobs front, back and side; arm strokes on the front and back; Advancement Goals: rolling over from front to back to front; side breathing 1.
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Searching for Criteria in Evaluating the Monofin Swimming Turn from the Perspective of Coaching and Improving Technique
©Journal of Sports Science and Medicine (2008) 7, 67-77 http://www.jssm.org Research article Searching for criteria in evaluating the monofin swimming turn from the perspective of coaching and improving technique Marek Rejman and Grazyna Borowska Department of Swimming,, University School of Physical Education, Wroclaw, Poland distance, and by approximately 7%, over a 1500m dis- Abstract tance. This study aims to analysise the selected kinematic parameters The swimming result consists of the start, the cov- of the monofin swimming turn. The high complexity of per- ering of distance and the turn. The analysis of monofin forming turns is hindered by the large surface of the monofin, swimming technique focuses on establishing its evalua- which disturbs control and sense of the body in water. A lack of tion criteria as per kinematics, (Gautier et al., 2004; Re- objective data available on monofin swimming turns has re- jman et al., 2003; Shuping, 1989; Tze Chung Luk et al., sulted in field research connected with the specification of pa- rameters needed for the evaluation of the technique. Therefore, 1999), dynamics (Rejman, 1999), and modelling (Re- turns observed in elite swimmers contain underlying conclusions jman and Ochman, 2007; Wu, 1971). The specific char- for objective criteria, ensuring the highest level of coaching and acter of monofin swimming also constitutes the basis for the improving of turns in young swimmers. Six, high level, male interpretation of mechanisms explaining the nature of swimmers participated in the study. The subject of the analysis locomotion in water (Arellano, 1999; Colman et al., was the fastest turn, from one out of three trial turns made after 1999; Ungerechts, 1982).
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Comprehensive Descriptions 4-21
GROUP SWIM LESSONS Swimmers must be at least three years old and potty trained to participate in Group Swim Lessons. There are ﬁve levels within Group Swim Lessons. Beginner, Beginner Plus, Intermediate, Intermediate Plus, and Advanced. Each level concentrates on two of the CSA core foundations. Swimmers will be placed in a group based on their age on their ﬁrst day of classes with CSA, and their skills will be tested accordingly. Carmel Swim Academy constantly monitors the swimmers to make sure they are in the appropriate level based on their ability. Please bring a swimsuit and towel; CSA also recommends goggles for Group Swim Lessons, but they are not required. BEGINNER Core Foundations: Solace and Safety The following skills are practiced in Beginner, and must be completed to move to Beginner Plus: SKILL NOTES Bobs Fully submerged, assisted Front Float Face in, assisted Front Kicks With equipment, assisted Front Paddle Face in, assisted Back Float Relaxed, assisted Back Kicks With equipment, assisted Back Paddle Assisted Jumping In Swim back to wall, assisted GENERAL: Swimmer is comfortable performing skill, and does not cling to the instructor BEGINNER PLUS Core Foundations: Solace and Safety The following skills are practiced in Beginner Plus, and must be completed to move to Intermediate: SKILL NOTES Bobs Fully submerged Front Float Face in, unassisted Front Kicks With equipment, unassisted Front Glide Streamline, unassisted Front Paddle Face in, unassisted Back Float Relaxed, unassisted Back Glide Streamline, assisted Back Kicks
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33 Epic Workouts Form Some the USA's Best Coaches
HEYO. Over the past few years of putting together articles for SwimSwam, USA Swimming, and my own website YourSwimBook.com I have come across all manner of sets and workouts for swimmers. Some of them were posted on SwimSwam in the Coach’s Intel column, while some of the other swimming workouts were published on my site. This little eBook represents the best-of-the-best. There are workouts in here from Michael Phelps, Ryan Lochte, Josh Schneider, Mike Alexandrov, and various top-level coaches from across North America. There are sets for improving your kick, building a more powerful breakout, supercharging your underwater dolphin kick, increasing DPS and stroke rate, and so much more. My favorite? The Auburn sprint set (the first workout in this little PDF) is one that I tried on myself. I included a breakdown of the set as well as how I did. (It hurt.) If you have any questions about the workouts, simply send me an email via the newsletter. Enjoy! Olivier The Legal Stuff The information provided within this eBook is for general informational purposes only. Any use of this information is at your own risk. Always consult a physician before undergoing any strenuous exercise. And always go at least 5 seconds behind the swimmer in front of you. © Lane 6 Publishing, 2013-2016 1. THE OTHER AUBURN SPRINT SET As someone who trains exclusively on their own, there are times where I will freely admit that I could be pushing myself a little harder. Not having a coach, or someone next to me to push me when hitting peak levels of mental and physical exhaustion is a bit of a downer on occasion, but for the most part, I love the solo aspect of training.
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Handbook of Sports Medicine and Science Swimming
Handbook of Sports Medicine and Science Swimming EDITED BY Joel M. Stager PhD and David A. Tanner PhD Department of Kinesiology Indiana University Bloomington, IN USA Second Edition Blac kwel I Science Handbook of Sports Medicine and Science Swimming IOC Medical Commission Sub-Commission on Publications in the Sport Sciences Howard G. Knuttgen PhD (Co-ordinator) Boston, Massachusetts, USA Harm Kuipers MD, PhD Maastricht, The Netherlands Per A.F.H. Renstrom MD, PhD Stockholm, Sweden Handbook of Sports Medicine and Science Swimming EDITED BY Joel M. Stager PhD and David A. Tanner PhD Department of Kinesiology Indiana University Bloomington, IN USA Second Edition Blac kwel I Science 0 1991 Blackwell Scientific Publications Ltd @ 2005 by Blackwell Science Ltd a Blackwell Publishing Company Blackwell Science, Inc., 350 Main Street, Malden, Massachusetts 02148-5020, USA Blackwell Publishing Ltd, 9600 Garsington Road, Oxford OX4 2DQ UK Blackwell Science Asia Pty Ltd, 550 Swanston Street, Carlton, Victoria 3053, Australia The right of the Authors to be identified as the Authors of this Work has been asserted in accordance with the Copyright, Designs and Patents Act 1988. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, except as permitted by the UK Copyright, Designs and Patents Act 1988, without the prior permission of the publisher. First published 1991 Second edition 2005 Library of Congress Cataloging-in-Publication Data Swimming / edited by Joel M. Stager and David A. Tanner.-2nd ed. p. cm.-(Handbook of sports medicine and science) Includes bibliographical references and index.
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Register Online Today at Or in Person at the Carson Aquatic Facility: 841 N Roop St Swim Lesson Level Placement
Group swim instruction for kids 6 months-14 yrs Children of all skill levels are welcome! (see next page for level placement) Session 1 will run Tuesday & Thursday for 4 weeks for a total of 8, 30 minute swim lessons and will have a cost of $32.00 for Carson City residents or $40.00 for non-Carson City residents Sessions 2 & 3 will run Tuesday & Thursday for 3 weeks for a total of 6, 30 minute swim lessons will have a cost of $24.00 for Carson City residents or $30.00 for non-Carson City residents No make-up classes will be available for missed classes unless a class is cancelled by the aquatic facility Please schedule lessons carefully as no refunds will be given Session Dates: How it works: Session 1: October 1st – October 24th Session 2: November 5th – November 21st 1. Pick a Level (see next page) Session 3: December 3rd – December 19th 2. Pick a Session Date 3. Pick a Time Times Offered: 4:40 PM 5:20 PM 6:00 PM register online today at www.carson.org/ccpr or in person at the Carson Aquatic Facility: 841 N Roop St Swim Lesson Level Placement Choose the appropriate swim lesson group for your child based on age and skills Level Prerequisites Skills Taught Grown Ups Age 6 months-3 yrs Enter/exit safely, blowing bubbles through and Guppies *Please note this is a drop in mouth and nose, alternating arm and leg class and not part of the action, assisted front and back floats, regular session standing from a float Tot 1 Age 3-5 yrs Enter/exit safely, blowing bubbles through mouth and nose, alternating arm and leg action, assisted front and
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What a Child Can Do at the End of the Course
WHAT A CHILD CAN DO AT THE END OF THE COURSE Duckling 2 1. Push and glide face down from wall (with/without floats) 2. Push and glide from wall on back (with/without floats) 3. Floating (with/without aids) 4. Front crawl leg kick (no float) 5. Back stroke leg kick (no float) 6. Intro to Breaststroke arms (standing position) 7. Swim on front using arms and legs. 8. Swim on back using arms and legs (showing a degree of confidence) 9. Standing up from both Front and back floating. 10. Climb safely out of pool (steps and side) Octopus 3 1. Jump in from poolside and submerge (min depth 0.9m) 2. Retrieve object from pool bottom. 3. Floatation rotation 4. Breathing whilst standing face in water (to side and to front) 5. Intro to breaststroke leg action 6. Front crawl leg kick face in the water streamline position (no float) 7. Using arms and legs swim 5 metres front crawl and back crawl 8. Intro to front crawl breathing (Stationary) using arms 9. Intro to Breaststroke Breathing (Stationary) using arms 10. Intro to backcrawl arms Octopus 4 1. Floating positions (Regain standing position) 2. Push glide and pick up object from pool bottom 3. Push and glide streamline position on front 4. Push and glide streamline position on back 5. Attempt Breaststroke arms and legs 6. Swim 10 metres front crawl attempting good technique and breathing 7. Swim 10 metres backstroke attempting good technique 8. Demonstrate a good understanding of breaststroke legs 9. Perform on the back headfirst sculling action 10.
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