24 August 2021 Worksheet [Teacher: Jonathan Vernon]
| Front Crawl & Turns | Drills/ Activities | Focus Points |
| Introduction | Body position | Streamline / NeutralSide of pool / against wall Draw on white boardShow from book |
| Warm up | All / most from a dive if the depth is available. Depending on grade:4,3,2,1As FC, BC, BR, Fly kick | Body position |
| Whole Part Whole | ||
| Kick | Kicking front and back with or without board Kicking on side, roll, pull under water every 8 kicks Kicking on front 1 arm extended 1 by side Swim F/C, every 6 strokes somersault | Long legs / pointed toes Straight / neutral body position Continual fast shallow kick Kick from hips Maintain rhythm Streamlining/Distance from wall to turn |
| Hands/Arm | Swim with fistSwim with correct hand Reducing stroke count – length of strokeHigh Elbow‘Shark Fin’Touch | High ElbowRoll shoulderReachSlide hand inCatch |
| Breathing | Head remains neutralBreathe in the bow wave3 strokesTry over 100m 3 strokes, 5 strokes, 7 strokes, 9 strokes25m dive, through transition 1 to 3 breaths the entire length | Head neutralControl inhale/exhale |
| Body Position | ‘Dead Swimmer’ game From prone ‘dead swimmer’ straighten legs/arms into streamlineAdd a few fly kicksTransition into FCSwim along black line keeping the stoke even and symmetrical | Streamlining |
| Turns/Transition | Somersaults against wallPush off and glide drillsApproach drillsX3 each minimum from 10m out to the wall and back againAs much about the approach and the transition out of the turn as the turn itself. | Accelerate into the turnHead down in and out of the ‘red zone’Control breathingQuality/speed of flipQuality/efficiency speed/length of glide and underwater phase |
| Dive/Transition | Dive and glide – streamlinedDive, glide 6 fly kicks – glideDive, glide, fly kick into transitionAs above 3 strokes min: into full stroke | StreamlingControlling breathingQuality and effectiveness of the fly kick |
| Drills/Fitness development[Higher grades] | ‘Piggy back’ using pull-buoy as a kicker and pull-buoy over 2 lengths.Or kicker/pull-buoy at opposite ends and swim a 3 length cycle: kick, pull, full-stroke and repeat. | |
| Fun | Streamlined bounced from a pencil jump | StreamlinedPower of push of the bottom |
| ‘Sea otter’ i.e. duck-dives | Breath controlHead under waterTuck/pre-somersault | |
| Dive Development | Jump off blockJump with distanceDive progressions from sitting to kneeling to crouch diveCompetitive and track startsNOTE : Flight, not just a plunge | Power off the blocksFlightClean entryTransition |
Coaching and Teaching Swimming 