Aqua Fun Academy
Swimming Tip Tuesday

Swimming Tip Tuesday: Butterfly and Chest Position

Today’s Swimming Tip Tuesday our key point is to ‘avoid going too deep down in the water when pressing down the chest. It should only move about 5 inches up and down.’

Butterfly is an advanced stroke that requires a lot of coordination, and well-developed strength in both the arms and legs. As a result of this, Butterfly is a skill taught after one has mastered Breaststroke; which is a coordination heavy stroke.

Lets look at Breathing and Timing for Butterfly. When breathing the positioning of our chest in the water dictates how effectively we will be able to come up for air. Furthermore, the positioning of our chest also allows the swimmer to develop a natural rhythm.

A common mistake amongst beginners is to bring the head and chest too low into the water at the beginning of the stroke. What we are striving for is, to keep the head just under the surface of the water, and the chest almost level. As we go into the stroke the chest drops with the downbeat of the hips, and returns to just under the surface of the water on the second downbeat of the legs. Making a wave or ‘s’ motion with the body.

By returning the chest to just under the surface of the water, we decrease the amount of work required to pull the head up to breath. For those of you who have been swimming for some time, swimming is all about efficiency! By focusing on bringing the chest back up on the second down beat of the legs, we decrease the amount of energy used to bring our head up. This provides the swimmer with more energy to complete longer distances. As Butterfly can be a more physically taxing stroke in comparison to simple strokes like Front Crawl or Back Crawl.

That’s a wrap for this Swimming Tip Tuesday, until next week!Swimming Tip Tuesday

Throwback Thursday

Swimming Throwback Thursday: Poppy

Throwback Thursday to mat play with Poppy. Pool foam floats are primarily used as a leisure tool for comfort and relaxation, often with a cold beverage. AFA uses foam floats primarily for ice safety training, as they can easily simulate drifting sheets of ice over ponds and lakes. In Canada, this is considered a vital part of swim training. However, that doesn’t stop anyone from using the floats to simulate white-water rafting, a swimmer favorite downtime activity at the end of our classes.

During wintertime, many of us like to skate or approach ice on small rivers or lakes nearby. However, the sturdiness of the ice is an incredibly important factor to whether or not we are able to enjoy this pastime. Nobody wants to be the person to end up falling in the ice. Whether it is proving a point to your friends or taking a (very bad) bet, what could seem like a fun innocent idea at first could end up being an absolutely nightmare within moments. It’s important to learn the rules of ice safety before heading out during the winter season.

The colour of the ice is a very strong indicator as to whether or not it is safe to approach and walk on it.  Clear blue ice is considered the strongest form of ice.
Grey ice however is considered to be the weakest of them all and is not considered safe in anyway.

Mats are a swimmer favourite, as instructors can push them around to simulate white water rafting (without the danger)! Play time, or recess, serves as a necessary break from the rigors of concentrated, academic challenges in the class. But equally important is the fact that safe and well-supervised recess offers cognitive, social, emotional, and physical benefits that may not be fully appreciated when a decision is made to diminish it. Recess is unique from, and a complement to, physical education—not a substitute for it.

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August 8, 2017

Swimming Tip Tuesday

Swimming Tip Tuesday: Back Crawl, relax the neck.

This weeks Swimming Tip Tuesday will focus on Back Crawl and relaxation of the neck. A Common beginner mistake while doing Back Crawl is to tilt the head upwards, as if they are looking at their chest or their toes. This creates unnecessary strain on the neck and can lead soreness along the neck. Another disadvantage to this tilted position of the head and neck is, that it partially closes the airway. Thus inhibiting the free flow of the breathe in and out of the body. This tension adds more stress on the body, ultimately compromising our streamlined position.Swimming Tip Tuesday

When performing Back Crawl, the swimmer wants to relax their head back so that their ears are partially or fully submerged in the water. If either the swimmer or instructor notices that there is still a feeling of tension within the neck, or that the body position looks awkward. There is another way to set the body into streamlined position.

The swimmer while on their back, must focus on where their chin points:

  • If the swimmers chin is pointed towards the chest that indicates that the swimmer is looking at their chest/toes.
  • If the swimmer’s chin is pointed upwards towards the ceiling, this means that the swimmer is overcompensating and looking towards the wall behind them.

The swimmer wants the chin to be held within these two points (as mentioned above) so that the swimmer is looking directly at the ceiling above them while performing Back Crawl. Maintaining this position will remove all tension, and keep the swimmer in a streamlined position.

Once the swimmer as achieved the ideal body positioning for the head and neck, the swimmer will also increase their speed for their will be less drag acting on the body.

Expert Tip: In short your head should be still and your neck relaxed. Holding your head up too high will cause strain to the neck and slow you down in the water.

Until Next Swimming Tip Tuesday!

Swimming Tip Tuesday

Swimming Fit Friday Natation Forme Vendredi

Swimming Fit Friday: Social Posture

This weeks Swimming Fit Friday we will discuss posture, and exercises one can do to improve, maintain and build their posture. However first we will discuss posture and its implications.

Posture is an important feature of our everyday lives it helps us communicate various characteristics such as confidence, power, authority, and strong leadership. These qualities are associated with good posture. Though these qualities may not be something inherent to the individual. Posture is something we can develop. With improved posture others may expect these positive characteristics from us. This is an advantage, for as humans we are performative creatures. Having others perceive us in this positive way can elicit us to act this way. Thus we become confident, powerful, and possess strong leadership.

Form is an implicit part of exercise success a lot of aquatic fitness, and water yoga rely on the ability to maintain ones posture. Body checks are done regularly throughout the class ensuring that participants are mindful of their proper form.

Starting at the top of the back underneath the shoulder blades, we have the Rhomboids; these muscles are crucial for developing proper posture. In aquafit, we can strengthen this area by standing in our athletic position; one for forward, and one back, and shoulders over hips.Swimming Fit Friday With our arms we will bring our elbows close to the torso of the body with the palms open. It is from this position that the athlete will relax the arms forward with the palms facing down until they are in front of the athlete, and then turn the palms 90 degrees, pushing the hands to the sides of the body, squeezing the shoulder blades together maintaining that the elbows remain close to the torso and that the hands do not extend past the shoulders. Repetition of these 25 times will build the upper back and shoulders.

To engage the entirety of the back, we can engage in various noodle work. The simplest is bicycle. This can be done by either sitting on the noodle or propping the noodle underneath ones arms. The points of interest are to maintain ones shoulders over hips throughout the cycle. Furthermore one wants to bring the legs forward in front of the body rather than underneath. By doing this we activate many of the postural muscles. It is through exercising these that we not only improve our health but our social standing as well.

Swimming Tip Tuesday: Breaststroke arm movements

This weeks Swimming Tip Tuesday we will discuss Breaststroke and focus on the arm movements.

When instructing this skill, instructors tell their students to “pull, breathe, whip and glide” as a way to remember the steps for the entire stroke. For the purpose of this discussion we will focus on the “pull, breathe” portion of this little saying. Starting from the top of the stroke our body is streamline, hands together in front of the head, as well the legs are close together behind. This is our body positioning at the very beginning and end of the stroke, please refer to the photo below for a visual.Natation Conseil Mardi
The swimmer will then take their arms and part them outwards, creating a box shape, at the sides of the body, while keeping the elbows inline with the shoulders. It is at this point that the swimmer will lift their head up to breathe hence the steps “pull, breathe”.  Immediately afterwards to generate forward momentum the swimmer will pull the arms from that position at the sides of the body in towards the chest and push forward. A common beginner mistake involves sweeping the arms to wide, pulling the arms past the shoulders, creating a longer distance for the arms to travel to return to a streamlined glide position. Ideally beginners want to create a box shape with the upper portion of their body always stopping at the shoulders.
Dependent on if the swimmer is performing Breaststroke as a common swimmer, or a racing swimmer the arm movements will look slightly different. Racing strokes have an emphasis on maintaining speed, by focusing on reduction of drag. Drag in this context, is when the water acts against the swimmer slowing them down. This can also be understood as time spent out of streamline position in which the body is not working to generate forwards momentum effectively. To improve speed for this stroke and reduce drag, one wants to keep the arms close to the body as they pull around. This is accomplished by bringing keeping the arms in tight as they move down towards the sides of the swimmers torso, dropping the elbows just under the shoulders, before pushing forward.
If speed is something of interest to you as a swimmer, looking into Aqua Fun Academy’s ASAC program, in which we develop swimmer skills and enhance their overall stroke performance. http://aquafunacademy.ca/asac/ 
That’s all for this weeks Swimming Tip Tuesday, until next time! Swimming Tip Tuesday
Swimming Tip Tuesday

Swimming Tip Tuesday: Breathing FC

Today’s Swimming Tip Tuesday we will look at Front Crawl, specifically breathing and how to correct common mistakes.

Front Crawl, as we progress through the levels, becomes more and more about positioning and coordination. Timing is just one small element of getting this stroke in motion; especially in regards to breathing throughout a stroke.

Through my own teaching experience I have seen a multitude of interesting ways to breathe incorrectly. It is common for swimmers at all stages to develop habits that do not aid us in perfecting the stroke.

In order to retrieve a full breathe while doing Front Crawl, the swimmer must keep various things in mind.

  • When pulling the arms around to whether we are doing big circles or Front Crawl with bent arm, we want to be in the beginnings of side glide position as we take the breath. A common mistake occurs when we breathe as we are exiting the recovery phase. Simply put, breathe as you bring the arm out of the water, and not while you are putting your arm back into the water.
  • Head positioning is crucial, we want to keep about half our face within the water. Angling our chin towards the ceiling to bring in more air. As ones stroke increases in speed, you will want to stretch your mouth to the top side to keep it clear above the water.
  • Another way to bring our face to the correct position when first beginning to learn Front Crawl, is to bring our ear down shoulder during the side glide phase of the stroke.

Another thing to keep in mind, while performing Front Crawl is that breathing during swimming shares the same principles as breathing during other physical activities we exhale on the effort (in the water), and inhale during the recovery (while we bring our arms out).

Until Next Weeks Swimming Tip Tuesday!Swimming Tip Tuesday

Swimming Tip Tuesday

Swimming Tip Tuesday – Streamline Breastroke

Todays’ Swimming Tip Tuesday we will talk about staying streamline while doing Breaststroke.

In previous Swimming Tip Tuesdays’ we have isolated various movements that help simplify this complicated stroke that is Breaststroke. We’ve also discussed maintaining streamline body position during other strokes. Today we are going to look at the body from the top of the torso to the knees when performing Breaststroke.

In Breast Stroke the body moves through a sequence of steps: pull, breathe, whip, and glide for three seconds. During the glide phase the body is in perfect streamline position, as seen in the photo below.

Swimming Tip Tuesday

Swimming Tip Tuesday: An example of a swimmer in full glide potion.

When a swimmer executes the pull and breathe phase we partially break streamline position. However these motions are to help us generate forward momentum. As we whip, the arms are returning to streamline position. In order to prevent drag as we whip the swimmer must try to keep their thighs at the same level as their torso.

There are a few ways to create drag during the whip phase that many beginners do while learning the stroke.

  • The swimmer drops their knees towards the ground as the initiate the bend phase.
  • The swimmer bends at the hips while they initiate the bend phase.
  • The swimmer bends so their ankles exit the water.

Now that we understand the mistakes that can be made how do we correct these?

  • The Swimmer aims their knees towards the wall directly behind us, keeping our thighs inline with our torso.
  • The swimmer bends their heels back towards our buttocks without bending at the hips.
  • During the whip phase the swimmer keeps their ankles under the water.

If the swimmer accomplishes all three of these corrections, they will improve speed efficiency and technique during Breaststroke, as a result of creating less drag.

Well that’s a wrap for this Swimming Tip Tuesday, until next time!Swimming Tip Tuesday

 

 

Swimming Fit Friday Natation Forme Vendredi

Swimming Fit Friday: Presence and the Breathe

Today’s Swimming Fit Friday of the week: Swimming Fit Friday

Swimming Fit Friday: Presence and The Breath

Very often we are distracted by the daily buzzing of our thoughts and day to day activities. Did I grab the mail today? What time is that appointment on Thursday? Out of tune with the present moment. Though exercise and mindfulness practices we can come back to the present moment. We can accomplish this by paying attention to the breath. We carry our breath with us everywhere, due to this, one can always be aware of the present moment!

Start by following the breath in either through the mouth or nose, pay attention as your lungs fill up, causing the chest and abdominals to expand, and follow the breath out as your abdominals and chest relax and the air flows upwards into the throat and out of your mouth and nose. This practice can be done for as short as 30 seconds or as long as 1 hour, and as often as necessary to help ourselves return to the present. Drifting is completely normal, and for as many times as we go astray we shall bring ourselves back. That is why it is called a practice as we will remember to bring ourselves back more and more. Following the breath is also important during exercise, it allows us to set a pace and recognize how hard our cardiovascular system is working!Swimming Fit Friday

When exercising, we want to push ourselves into a moderate workload. Remember a moderate workload is personal to the individual and everyone can work at different intensities dependent on their personal fitness, age, and ability. Holding your breath is counter-productive, it puts extra stress on your cardiovascular system. Thus, when we are exercising we want to exhale on the effort of a movement and to inhale during the recovery phase, in preparation for the next movement. This awareness helps to provide an overall rhythm to our workout.

Swimming Tip Tuesday

Swimming Tip Tuesday: Bent Elbow

 

This weeks’ Swimming Tip Tuesday, we’ll talk front crawl and focus on the movement of the arms as we progress the skill. Specifically we will talk about Keeping your elbow slightly bent as you reach your hand in front of you body to enter the water. Front Swim a skill we begin learning in the upper preschool levels and swim kids 1 and 2. Teaching us the basic movements of Front Crawl. To make coordination as simple as possible, beginners move their arms in a full circle. As we progress through the levels swimmers develop more strength through conditioning. It is when we enter swimmer 5 that bent elbows are introduced. 

Why do we bend our elbows during the recovery phase of the stroke? For starters the recovery phase is when our arms are above the water. Bending the elbow reduces the recovery phase time and makes the stroke more efficient. As we no longer must full rotate at the shoulder blade. This also allows the swimmer to focus on generating more force during the push phase. The push phase occurs when we push the arm through the water and past our hips.

Beginners often bend at the wrist instead of the elbow. The reason this difference is important is because bending at the wrist does not reduce time spent in the recovery phase. Furthermore bending at the wrist creates drag, as the body is no longer streamline when entering the water.

Remembering to bend at the elbow slightly as you reach your hand in front of you body to enter the water is a key component in advancing ones front crawl from a beginner stroke to an intermediate stroke. Well revisit front crawl and speak about how to take it from intermediate to advanced. Until next time!

That’s a wrap for today’s swimming tip Tuesday!

Swimming Tip Tuesday

Throwback Thursday

Swimming Throwback Thursday: Hannah’s Welcome

Swimming Throwback Thursday: Hannah’s Welcome

Throwback Thursday to a warm welcome to our summer camp from Head Counsellor Hannah! Hannah is not only a swim instructor and lifeguard, but also a registered ECE and OCT. With more children’s qualifications than we can pronounce, her love for children speaks for itself. As does her love of AFA’s (optional) Friday spa days featuring manicures, a camper-favourite activity which she administers personally!

Early childhood education (ECE; also nursery education) is a branch of education theory which relates to the teaching of young children (formally and informally) up until the age of about eight. Infant/toddler education, a subset of early childhood education, denotes the education of children from birth to age two. Teaching at any level is a rewarding career, but early childhood teachers have a special opportunity to help children in their earliest stages. Early childhood education programs at Ontario colleges teach students the skills they need to get children started on a successful journey through the education system.

What does an early childhood educator do?

  • Assesses children’s developmental needs and stages in all developmental domains;
  • Designs curriculum to address children’s identified needs, stages of development and interests;
  • Plans programs and environments for play and activities that help children make developmental progress;
  • Maintains healthy emotional and social learning contexts for children; and
  • Reports to parents and supervisors on children’s developmental progress within healthy, safe, nurturing and challenging play environments.

About OCT: 

An Ontario teaching certificate is a licence to teach in Ontario. Only qualified teaching professionals who have been certified by and remain in good standing with the Ontario College of Teachers can use the abbreviation OCT – Ontario Certified Teacher – next to their name. OCTs have met the standards for acceptance into Ontario’s teaching profession. They possess the academic and experience credentials expected of teachers in publicly funded schools. The OCT designation ensures students are taught by highly qualified people. OCTs have the necessary knowledge and skills to help students learn and achieve.

Summer camp has started, but you can still register for future weeks! Don’t have a camp for your kids yet? Join us for a week full of outdoor and indoor sports, arts and crafts, and daily swimming! Learn more here.

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