Free Essay

Pe Swimming


Submitted By rgutz2
Words 1569
Pages 7
Physical And

PROJECT Proposal

Project proposal
The project is all about Advance swimming and explanations every step of swimming technique and each phase/skill.
Advance Freestyle
Advance Breastroke
Video (explanation)

* Right arm pull 3 counts * Right arm pull 2 counts * Basic backstroke

Advance swimming: * Advance Freestyle
A competition in which the contestant is given more latitude than in related events, “especially “ swimming competition in which the swimmer may use any stroke.

The freestyle stroke, also known as front crawl, is the fastest and most efficient of the competitive Swimming Stroke. That's why it is always used in the freestyle event of swimming competitions and is also often the preferred stroke of experienced swimmers and triathletes.
Your arms execute alternating movements. One arm moves backwards in the water from an overhead position towards the hip and provides propulsion. The other arm recovers above water from the hip towards the overhead position. Afterwards your arms exchange their roles.
Your legs do the flutter kick, which means they are extended and kick downwards and upwards in the water with pointed toes. This is a simple and efficient kicking technique.

* Your head is in line with your trunk and you look straight down. * Both arms are extended overhead. Your palms are turned downward. * You kick using a supple flutter kick.

The Swim Stroke's Cycle: 1. The wrist of your propulsive arm flexes downward. Your fore arm moves downward and backward into a vertical position. At the same time, your elbow and upper arm stay high in the water and move a little bit outward so as to form the so-called high elbow position. 2. Once your forearm and palm are vertical and facing backward, your arm adducts at the shoulder as a unit and your hand sweeps in under the chest. 3. From there, your hand changes direction and moves toward the hip. At the same time, your body rolls on the side so that your hip gets out of the way. 4. Your hand leaves the water and your arm sweeps forward with the forearm relaxed and dangling. 5. You inhale quickly on the side of the recovering arm if the recovery is a breathing one. 6. Once your hand has passed your head, it enters the water again and your arm extends forward into the overhead position. At the same time, your head and body roll back toward a more neutral position. 7. As soon as your recovering arm enters the water, your other arm starts its propulsive phase, and so on. 8. The flutter kick continues rhythmically during the whole stroke cycle. 9. You start to exhale as soon as the head rolls downward and continue to do so until the next breathing recovery.

Detailed Freestyle Swimming Technique:
Head and Body Position: This article explains how to position your head and your body while swimming freestyle so as to create the least amount of drag. It also explains how to roll your body on your sides to inhale more easily and to improve propulsion.

Arm Stroke and Hand Movements: This article explains the different phases of the front crawl arm stroke in detail: down sweep, catch, insweep, upsweep, release, recovery, entry and extension forward. The synchronization between arms and legs is also covered.
The Flutter Kick: This article covers the flutter kick as it is used in freestyle swim stroke. The kicking technique is explained, kicking rhythms are discussed and some additional tips are given.

Breathing Technique: This article explains how to breathe in the front crawl stroke. It explains during which phases of the stroke you should inhale and exhale, which breathing patterns are most commonly used. The article also gives several tips for proper breathing technique.

Advanced Freestyle Swimming Technique:
Freestyle Swimming Mistake-Putting on the Brakes
Describes a common mistake intermediate swimmers of the freestyle stroke do called "Putting on the Brakes". This means that you push water forward during the underwater phase at the end of the recovery, hence the name.
Freestyle Swimming Mistake-Over reaching
Explains why overreaching during the arm recovery in the freestyle stroke is considered bad swimming technique. Tips on how to correct this mistake are given.

Freestyle Swimming Mistake-Wide Arm Recovery
A wide arm recovery wastes energy, creates drag and can put strain on your shoulders. This article discusses why this is the case and provides means to correct this swimming mistake.

The correct catch and full technique:

As your hand enters into the water, take care to make sure it does so finger-tips first, lengthening forward in front of the same shoulder with the middle finger pointing the way to the far end of the pool.
Avoid crossing over the centre line, this is critical to keeping a high elbow catch and pull through later on.

2. EXTENSION TECHNIQUE As you reach forward with good body roll (roll being essential here), make sure you do so with the palm of the hand looking at the bottom of the pool, but with the finger tips angled slightly down. This should be flexed from the wrist (not from the knuckles) we need to keep you palm flat and open, fingers closed loosely together. | Avoid "putting the brakes on" by dropping the wrist and pushing forward (you'd be surprised how many swimmers do this!) | 3. INITIAL CATCH TECHNIQUE At full reach and without dropping your elbow, feel like you are tipping your finger-tips over the front of a barrel (again flexing at the wrist), which will start the catch. At the same time start bending the elbow and pressing back on the water with the forearm in a near-vertical position. | This is what keeping your elbows high on the catch is all about. A memorable way to think about this action whilst you are swimming is to visualize a smiley face drawn on the palm of your hand. As you start the catch, tip your finger tips down and show that smiley face on your palm to the wall you just left. This is like locking your hand in place, effectively feeling-the-water. You will now be pressing the water back behind you rather than pushing it down. |

Concentrate your efforts on simply pressing water back behind you with the palm of your hand still looking back behind you.
Combined with good rotation, this pull through will lead to an efficient long stroke technique, but one that is not overly long.

When you get the catch and pull through right it feels like a smooth flowing action, it feels easy but gives you great propulsion. You will have an awareness that you are using your larger pectoral and latissmus dorsi muscles (pecs and lats) to drive and time the movement.
Work on improving your catch and pull technique by avoiding the pitfalls and using the tips we described above.

Advance Breast stroke

The backstroke kick is essentially the same Flutter Kick as the one used in the freestyle swim stroke, only that the swimmer is turned upside down. The backstroke kick serves mostly to stabilize the swimmer's body. It also contributes a little bit to the swimmer's propulsion.

The legs kick in an alternate up-down fashion, where the kick originates in the hip. The feet are in plantar flexion, which means they point towards the end of the pool.
A swimming stroke in which a person lies face down in the water and extends the arms in front of the head, then sweeps them both back laterally under the surface of the water while performing a frog kick.

Getting good at specialty strokes will give you a leg up on freestyle-only swimmers, and make you more marketable to future swim teams. Consider expanding your stroke repertoire to become a 100 or 200 meter breaststroke swimmer. The following swimming tips will help you shave seconds off your time and swim a faster breaststroke. * Get a good start- Getting a good start is crucial to improving your breaststroke swim time. * Perfect your pull down- A pull down is the first stroke taken after diving in or after a turn * Strengthen your stroke- Swimming the breaststroke is all about timing and technique * Fight for the finish- In a close race the difference between first and second place often comes down to who has a stronger finish.
The kick should be fast and compact for best efficiency. It should stay within the shadow of the swimmer's body. The knees and feet should stay under water. If the kick is too large, it will create drag and slow the swimmer down.
Ankle flexibility
If the swimmer has poor ankle flexibility, as is often the case with runners, he will not be able to point his feet towards the pool end, and then propulsion will be poor.
Kicking rhythms
When swimming backstroke most swimmers use the six beat kick rhythm. This rhythm means that during a complete backstroke cycle, each foot kicks three times, for a total of six kicks. This six-beat kick is the kick rhythm that produces the best propulsion.
In longer distance swimming, the four-beat kick or the two-beat kick rhythms are also used, as they save energy. To be effective with these slower kick rhythms, the swimmer must have good balance. A good drill to learn this is the Balance on the back swimming drill.

Similar Documents

Premium Essay

Whistle Orthitic Letter

...I am writing this in reply to a letter I have recieved by Molina regarding the denyal of my request for shoe orthitics. If the notes in the report states I have pes planus (flat feet), then how do I have high arches? pes planus: people with flat feet or fallen arches either have no arch, or it is very low. My feet are flat to the ground, my left foot is severely flat and my ankle rolls inward. In the letter I recieved it states that I have high arches and hammer toe which is new to me. It also states that the notes don't show any of the problems that I have been going to the doctors for. Yes, I do believe my feet are the same size they just don't stand on the ground the same, the left one falls flat to the ground with no arch at all with the ankle rolling inwards, while the other foot has very little arch....

Words: 455 - Pages: 2

Free Essay

Narrative Report

...Narrative Report : University Athletic Association Philippines (UAAP) Season 76 Swimming Competition 2013 at TRACE College Submitted by: Yuri L. Matias BSHRM - 4th yr. TRACE College Los Banos, Laguna, 1st Semester School Year 2013 - 2014 University Athletic Association Philippines (UAAP) Season 76 swimming competition was held at TRACE College, Los Banos, Laguna Acquatic Sports Complex where an olympic size swimming pool is located. The compettion was lasted for 4 days, from September 19 – 22 , 2013. It wasn’t new for TRACE College management and students to be part of UAAP since other seasons was also held in the college. It was very good to see students from different reputable universities walking around our school. It was very inspiring week and enthusiastic week eventhough it was raining. I actually didn’t attended the whole duration of the competition since I don’t have class on that day and I have work that I need to attend but the time that I was in the school, even outside the acquatic sports complex, the ambiance, cheer, beat of drums, yell of the students are so inspiring ang attracts me to watch the game. I had a chance to watch it for a while and it’s true, it was fun watching the game and not only the game but the cheers and support of each university to their repesentative, even my schoolmates have their own bet and cheer for them. There are blue, yellow, green, maroon, colors in the area and it looks very festive...

Words: 673 - Pages: 3

Free Essay

Racial Profiling

...The Unathletic Dept. Taken from JHU A blue seventh place athletic ribbon hangs from my mantel. Every day, as I walk into my living room, the award mockingly congratulates me as I smile. Ironically, the blue seventh place ribbon resembles the first place ribbon in color; so, if I just cover up the tip of the seven, I may convince myself that I championed the fourth heat. But, I never dare to wipe away the memory of my seventh place swim; I need that daily reminder of my imperfection. I need that seventh place. Two years ago, I joined the no-cut swim team. That winter, my coach unexpectedly assigned me to swim the 500 freestyle. After stressing for hours about swimming 20 laps in a competition, I mounted the blocks, took my mark, and swam. Around lap 14, I looked around at the other lanes and did not see anyone. “I must be winning!” I thought to myself. However, as I finally completed my race and lifted my arms up in victory to the eager applause of the fans, I looked up at the score board. I had finished my race in last place. In fact, I left the pool two minutes after the second-to-last competitor, who now stood with her friends, wearing all her clothes. The blue for the first loser went to me. However, as I walked back to my team, carrying the seventh place blue, listening to the splash of the new event’s swimmers, I could not help but smile. I could smile because despite my loss, life continued; the next event began. I realized that I could accept this failure, because...

Words: 527 - Pages: 3

Free Essay

Business Management Course

...On many college applications students are asked to list their extracurricular activities in one section and then in another section list their work experiences. It is always to the student's advantage to complete all parts of the application and do so with significant information. A student who has real work experience shows college admissions counselors that he or she cannot only assume responsibility, but is also mature, trustworthy, reliable and dependable. These are character traits that can certainly be addressed in letters of recommendation from the student's counselor and from teachers who know the student the best, but these same qualities are especially apparent through part-time employment experiences. Sometimes a student may have no extracurricular activities because he or she must work five hours a day on weekdays and eight hours a day on weekends. If this student is working so that he or she is helping to support his family, then that needs to be explained somewhere on the application, either in an essay or through the counselor's letter of recommendation. If this is the case, the student's work experience would truly enhance the application. However, to answer your questions more specifically...: 1. Is it viewed less or more favorably than in the past? A student's real work experience has always been important and not more or less favorably than in the past. 2. Does a student who has worked have an edge? No one particular activity or factor...

Words: 378 - Pages: 2

Premium Essay

The Effective Use of Managerial Power, the boss has the power to tell his subordinates what to do and delegate tasks to them. Problematic is, that bosses tend to delegates the task to the subordinates in way that implies, that the subordinates are not as important or good as the leader. The result could be that they start to question the manager’s power. In this case, the leader has to make clear, that it is within his role as a manager to give tasks to his subordinates and that they have to accept his formal authority. Experience: Back in my time in school I worked as a swim trainer for my swimming club. We had about 6-7 trainers for children at the age from four to ten years. What I noticed during the swimming course was that some trainers had some problems with handling the children. They simply were not able to control them and keep them calm. Actually this was really annoying for the other groups, because it was very loud in the swimming hall and from time to time a child eloped from the group and disturbed other groups. The trainers who had this problem obviously were not able to make their children clear, that they have to follow his/her instructions. Of course working with children differs form managing subordinates, but from my point of view, it is very important to make a statement right away, what means telling the children, that they have to listen to one, because otherwise they will not learn anything respectively get punished if they do not follow your instructions (e.g. sit outside the pool...

Words: 335 - Pages: 2

Free Essay

: a Study to Evaluate the Body Composition Parameter Changes Among Young Male and Female Competitive Swimmers and Non-Swimmers

...Title: A study to evaluate the body composition parameter changes among young male and female competitive swimmers and non-swimmers Background and Purpose: Researches showed that estimation of body composition parameters in competitive swimmers were affected by swimming when compared to their respective age-matched non-swimmers. These results encouraged us to re-estimate the body composition parameters in our athletes with competitive swimming as their main sport. Thus the purpose of this study was to evaluate the body composition parameters among young male and female competitive swimmers and non-swimmers. The study aims towards interpretation and estimation of basic body composition parameter differences, which persist among young male and female competitive swimmers and non-swimmers. Design and Setting: An Observational Randomized Experimental study. This study was conducted at Multispecialty Department of Physiotherapy, Bombay Hospital-Indore. Subjects: The study was conducted on 40 young male and female competitive swimmers and non-swimmers. The selection had a specific inclusion & exclusion criteria. Subjects were divided in two experimental groups and two control groups. 10 individuals were included in each group. Experimental groups - A and B had young male and female competitive swimmers and control groups - C and D had young male and female non-swimmers. Materials and Methods: The swimmers and Non- swimmers were subjected towards their individualised...

Words: 328 - Pages: 2

Premium Essay

Personal Narrative: Joining The Huntley Hammerheads Swim Team

...I’ve played a handful amount of sports so far like soccer and karate, but none of those sports had a strong connection with me. Except for swimming and hockey. I’ve been swimming ever since I was in preschool and I don’t plan to stop. The same goes for hockey in which I don’t plan on stopping, but I have only played hockey for a couple years . I will first talk about swimming in that it was before hockey. I have joined the Huntley Hammerheads swim team and have been on that team for 4 seasons. Since I’ll be heading to high school, I will have to discontinue my journey with the Hammerheads and I plan to join the Huntley High School swim team. But before I’ve joined the Hammerheads, it took a lot of work to get where I am with the help of friends and family. I did take a...

Words: 630 - Pages: 3

Premium Essay

Personal Essay: Competitive Bass Fishing

...My application would not be complete without me sharing my passion of competitive bass fishing. Bass fishing is commonly misrepresented as a recreational activity that is mostly based on luck, but after you spend much time fishing for largemouth bass, you quickly learn otherwise. Over the years fishing has become more and more valuable to me, while at the same time becoming more challenging. Just like most kids my first fishing trip was to a local pond with my grandfather and at a young age I fell in love with the outdoors. My grandfather taught me the basics that were needed to catch my first fish. Little did I know at the time that this was only the beginning of an extensive journey through the world of bass fishing. Fast forward to my sophomore year of high school, when my brother and I were able to establish a high school fishing team at his school. After we obtained multiple sponsorships and were signed up in both local and national tournaments, we were finally able to compete with some of the best anglers around. When tournament morning comes around, both excitement and nerves seem to drown out the typical 4:30 alarm that is set. On tournament morning the early wake up call is necessary, you have to get up, try to eat a little breakfast, then hop in the truck and tow the boat to the ramp, where as many as three-hundred competitors can be waiting to launch their boat. Most tournament rules require that you sign in that morning and be ready to take off before safe light...

Words: 478 - Pages: 2

Premium Essay

Bethany Hamilton: Soul Surfer

...Soul Surfer Bethany Hamilton was one of Kauai’s best surfers. She was important because surfing took her to a point where she was in a life and death situation. Bethany was attacked by a shark, that bit her whole arm off. Even though she lost her arm, she eventually got back up on the board. That was part of what made her important. The thing that drew me to the book was how she didn’t care if she lost ,or if she won her competitions; it was just about enjoying the ride. She had a passion for surfing ,and that’s what brings out the surfer in her. Bethany grew up in a place called Kauai. She was homeschooled most of her life, but she started surfing at age 6. As she got older, she surfed in many different places such as, Hanalei bay, where...

Words: 429 - Pages: 2

Premium Essay

Kari Strutt's Touching Bottom

...In Kari Strutt’s short story “Touching Bottom”, a young woman goes through a number of trials that help her achieve self- awareness. Starting off in the bathtub, the narrator describes how her father helps her gain security and confidence while looking underwater. She starts swimming on her father's push, but once at the murky river when everyone is swimming, a girl comes out with a leech on her back and then "for the rest of the summer i refused to go in the water." She gives up on swimming, until later in her life, when her dad convinces her that she should not just give up on it, "I'm sure there are no leeches at the YMCA, but i'll come and watch, just to be sure." This shows that the narrator was always protected...

Words: 759 - Pages: 4

Premium Essay

Neddy Merrill's Swimmer

...In most literary works, journey is commonly conceived as a way of escaping from the harsh reality. However, in the Swimmer, Neddy Merrill’s journey in the swimming pool leads him to back to the reality by resembling the process of his life. If readers continue to neglect this distinctive characteristic of Neddy’s voyage, they will not be able to comprehend the transitions of mood made in the story. Therefore, this short paper aims to illustrate how the protagonist’s journey of swimming holds metaphor for his own life and leads him to encounter the tough reality. At a first glance, the voyage of the protagonist seems to be pleasant and cheerful. The reading mentions that Neddy himself was “pleased with everything” and the day was beautiful...

Words: 359 - Pages: 2

Premium Essay

Lynne Cox's Swim Analysis

...Through bone chilling water and arctic slush, Lynne Cox embarks on one of the most extraordinary swims of her life. In the frigid waters off the coast of Antarctica Cox begins her swim. She compares it to freezer burn or a wet hand grazing cold metal. Once she has started its left to her physical and emotional attributes to pull her through this crucial swim. Emotional qualities such as a confidence, anxiety management, and the ability to set realistic goals are what increased Cox’s chances of succeeding. Throughout Lynne Cox’s story you can experience her thought process before the swim, during the swim, and after the swim. Like most athletes Lynne Cox has a healthy and productive mind. While on a journey such as Cox's a strong sense of...

Words: 494 - Pages: 2

Premium Essay

Personal Narrative: Masuk Boys Swim

...It was my freshman year on the Masuk boys swim team. I was at our last pasta party of the season. I couldn't eat, I was extremely nervous for the next day. Tomorrow was senior night. Three seniors and I have been training the whole season to break the school record in the 400 yard freestyle relay. We came so close at every meet and senior night was our final chance. I was excited but also very nervous. I woke up the next morning and got ready to go to school. It was the day of the meet. I thought about how happy my teammates and I would be if the three seniors and I broke the record. I began to feel more excited than nervous. Eighth period passed by and the last bell rang. I knew it was almost time for the meet. I got my bag from my locker...

Words: 407 - Pages: 2

Premium Essay

Personal Narrative: Racism

...This was when I was in middle school and they had a middle school swim team. I was the only swimmer capable of swimming all the hard races so my coach, Vogel always put me in the difficult races. This made me start to dislike swim so I was always screwing around in practice and never took things seriously. Due to this my race results showed I slacked off as I always got last or at least close to it. But yet again after every race my parents would tell me “that’s alright honey at least you tried your best”. But the thing is I didn’t and we both knew it. This continued for three more years till I wasn’t in middle school anymore and moved on to high school swim. The big dogs. Vogel told me on my last day of 8th grade swim that “you’re going to be an awesome 500 variety swimmer”. Which if you do not know it’s the longest amount (back and forth the length...

Words: 2009 - Pages: 9

Free Essay

Memorial Day

...a boy died at the pool on the day we mourned fallen WWII soldiers. People at the pool that day Mourned the boy’s death by talking about at and having so much shock towards it. Just how everybody Mourned Fallen WWII soldiers the boy was Mourned on the same day which is kind of ironic. It seems like the boys may have killed himself on purpose on memorial day to be with someone from his family that died in WWII. In my opinion, the boy could have died a few ways, he could have known he couldn’t swim jumped in and drowned because he didn’t know how to swim. In that case, he would have wanted to die on purpose, which tells me that he maybe wanted to be with someone that he never met as a child to meet in heaven. Someone else could have gone swimming with him and could have knocked him out by jumping on him or they could have drowned him purposively. In conclusion, many people mourned the death of the boy at the pool on memorial day. Just like WWII soldiers getting mourned because they died. The whole death at the pool was like a symbol for the ones who died In WWII. The boy could have died from drowning because he couldn’t swim, or someone else could have drowned him when they were with him...

Words: 323 - Pages: 2