Category Archives for Starts
Backstroke swim, start & turns with assessments due @ Grade 5
|From E-Learning V|
Fig.1. Wembley Arena. Gamemaker Training
Next week I have am OU Tutorial so need to get assessments done for those swimmers who show. Before the session Angela and I chat. She is the new Principal Teacher.Train in from Lewes as afterwards I’m heading to Wembley Arena for an Olympics Gamemaker introduction. A return ticket with a break at Haywards Heath costs £16.
M and A continue to impress but have somewhere along the line failed to crack a reasonsble efficient dive. Others lack either coordination or fitness and really require some remedial catch-up teaching sessions.
All three sessions get 50m BC, 50m FC, 50m BR and (for those who looked as if they’d make it) another 50m FC and so getting their 200m swim ticked off. Other must haves were the series of skills: sculling, somersaults and surface dives, as well as treading water. I put all of these in while pressing on the day’s theme of BC. So push and glide on the back, BC start from the shallow end and deep end using the block.
Extras included a reminder of the flutter kick and refreshing on the tumble turn for BC. Some fun too, so ‘otter’ as the forward surface dive, streamlined bounce to the deep end and rolly-polly. Fly had to be checked off too. As the dolphin kick is used in turns, starts and transitions it was easy enough to tske the next step into the fullstroke. I needed to check the grab start so did the jump sequence for some: jumping as far into the water, a ‘jump’ into a dive and the dive and glide into Fly.
All in the first group also did the diving sequence of progressions: sitting, kneeling and standing in order to try and fix the problems holding some of them bsck, namely falling into the water rather thsn diving!
I completed my assessments, spoke to the Principal Teacher and left my folder at the pool shouls anyone wish to refer to it next week.
High Performance Swimming
Kindle Swim Coach – Dead Swimmer to Streamlining
Armed with a Kindle with the Swim Drills book loaded I was poolside teaching and coaching swimmers for three hours.
For the last year I have run programmes based on drills in ‘The Swim Drills Book’ and have relied on lesson plans and sometimes laminated print outs.
Today I took the Kindle
Never before have I found the swimmers so attentive, coming close to the side of the pool to look at the pictures.
Here is a great drill to develop streamlining
They start in what we call ‘Dead Swimmer’ then straighten up, arms first, then legs into the ‘streamline position.’ They then kick off, add a few strokes and continue up the pool.
They got, far quicker than my efforts to demonstrate and talk them through.
The pictures say it all.
Is this mobile learning?
Whatever it is, this works.
Next step to blog about in my Swim Coach website http://www.thewellyman.wordpress.com.
We bought a dozen copies of the Swim Book.
Perhaps we need a dozen Kindles.
Could we have waterproof versions?
And perhaps A4 clipboard in size?
With a wireless link to a poolside whiteboard.
Better still, an LCD screen on the bottom of the pool!
Guzman, R (2007) The Swim Drills Book
T2/T3 Warm Up, Fly Drill, IM Mixed Aerobic Good 60 mins
‘Swimming fast and easy is the key to maximising individual talent.’
1 x 400m FC + Fins Smooth 6/10 mins
Give notes to each on technique.
1 x 200m BC + fins smooth 4/6 mins
Notes as above
FLY 8 x 50m drills
- Kick on Back
- Kick on side
- Single Arm x 2
- 2+2+2 x 2
1 x 25 Full Stroke
Dive into IM 8 x 50m as
1 x 25m FC sprint
T2T3 and MINI, One hour. IM with work on turns.
T2T3 and MINI
A mixed 45 mins to 60 mins aerobic session based on IM, with emphasis on turns.
WARM UP + fins
Mini as 75s. T2T3 as 100s.
3x 75m as 25m FC kick, 25m FC drill, 25m FC swim 45/60
3 x 75m as 25m BC kick, 25m Bc Drill, 25m BC swim 45/60
Emphasis on streamlined drive off the wall with extended UW phase in turns
1 x25m FC UW for as far as possible, scull to breathe.
8 x 50m in IM order as 50m of each twice: (Possibly lane clear/or as a relay so up to 2 mins rest between each)
1 x25m FC UW for as far as possible, scull to breathe.
From the blocks for a competitive start and aim for a technically correct and competitive turn every time.
FC 4 x 100m
1 x 100m FC kick r.10
1 x 100m FC Zip up drill r.10
1 x 100m FC arms only r.10
1 x 100m FC swim r.10
3 x fc
3 x bc
3 x br
3 x fly
(RELAYS IF THERE IS TIME/or 25m sprints)
100/200m as 2 x 50 or 2 x 100 as reduced stroke on FC
or Silent swimming on FC/BC
Skills and Mini, Dives into transition
Dives and Transition in FC and BC
Fun warm up
- Streamline position
- Dolphin kick/bum and tum
- (Hot potato- team building with mini)
- Jumping intro streamlined position
- Running with hands in the air
- Running using hands
- Push and glide on front
- Push and glide on bac
- Dolphin Kick by lane rope
- Dolphin kick on back
- Dolphin kick on front
- Jump from block
- Topple and jump
- Topple and dive
- Reach for the flags/whack woggle away and glide
- Dive, glide and dolphin kick (distance challenge)
- Back start, glide and dolphin kic
- Break-out into FC
- Break-out intro B
- Turn into transition on FC and BC
Mini, Dives, turns and FC and BC break-out
Mini Dives and Transition in FC and BC
Fun and team-building warm up
- Hot potato
- * Push and glide on front
- * Push and glide on back
* Dolphin Kick by lane rope
* Jump from block
* Topple and jump
* Topple and dive
* Dive, glide and dolphin kick (distance challenge)
* Back start, glide and dolphin kic
* Break-out into FC
* Break-out intro BC
100m swim FC
Mid-pool three strokes and flip
Mid-pool to end, Feet on Wall
Push and glide, flip
Push and glide and 1, then 2, then 3 strokes and flip
Check stroke count on BC
IM RELAY 25s or 50s?
T2T3 IM Order Sprints and Drills work + dives
T2T3 Schedule Week No……… Date….17/10/10
POOL SESSION TIME SESSION LENGTH
Dolphin (6x25m) 7.00 pm – 8.00pm 1 hr
|2 x150||FC/BC||Alt 50 KICK/ 50 DRILL / 50 SWIM||8|
|12.5m||IM order||Dive/start, UW phase / transition / break-out||4|
|100||4 x25 IM||IM||FC Walk back to blocks, then recover
BC (Use two lanes)
|FLY||3 x 2+2+2 + fins
|BC||3x Legs Only + roll shoulder/slo mo/pull
|BS||3 x 3 kicks, 1 arm pull
|2x(1X50)||F/C||1 x Arms Only + Pull Buoy
1 x Legs Only
|200||200||BC/FC||STRETCH AND EASY
(Change stroke every 50m)
Mini One Hour (varied)
1 x 50 FC DRILL Zip UP 1.15/1.30
2 x 25 Head Up FC + Water Polo Ball 2.00/2.15 (Steady head, kick hard)
1 x 100 as 100 FC SMOOTH 2.30
1 x 100 as 100 BC SLO MO 2.30
300m 12 MNS
2 x 50 FC HFTP 2.00 (so lots of rest)
2 x 50 No.1 FO HFTP 2.30
200m 8 MNS
12x 50 IM Order. FLY, BK, BR, FC,
1 x KICK 1.30 1 x DRILL 1.15 1 x STROKE 1.15
DIVES, TURNS, FINISHES
Dive max, break-out to half-way; half-way into wall, turn and return to half-way; half-way to the end. Climb out and repeat. X 4, as x2 FC, x2 Choice
6 x 25m FC as Hypoxic breathing every 5th,7th,9th,5th ….
125m 8 MNS
925m 60 MNS