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MotivationMonday

Swimming Motivation Monday: Refillable Glass

Today’s Swimming Motivation Monday:

People who wonder if the glass is half empty or the glass is half full are missing the point. The glass is refillable. – Simon Sinek

It starts with our outlook. We can argue forever between optimists and pessimists, and both can say that they’re being unrealistic. Instead of focusing on the glass, imagine there is a pitcher of water sitting next it.

You must find the place inside yourself where nothing is impossible. Who’s to tell you what’s possible and what’s not? To put a limit on your life and the possibilities it can hold. Anything you desire in this world is possible! The ones that attain the ‘impossible’ simply disregarded these false truths in a search for their own. They didn’t accept the answer ‘just because,’ they went out and found their own. The biggest difference between possible, and impossible, lies in your mindset. Find the place within yourself where anything is possible. Where no obstacle is too great and nothing can stop you. Be unshakable to your surroundings. Never let someone else’s perspective dictate your reality.

The mind of man has unlimited potential. It has the limitless ability to create. Man has been on earth for thousands of years, yet we are still making new discoveries today and creating new things everyday. We cannot exhaust the creative power of our minds. Your possibilities are limited only by your thinking. What may be a limit for one person is a walk in the park for another. It’s all in the mindset. Your potential as a human being, then, is unlimited. You have within you the ability to become and to achieve anything you want.

The difference between the impossible and the possible lies in a person’s determination. Whatever the mind of man can conceive and believe, it can achieve. – Napoleon Hill.

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People who wonder if the glass is half empty or the glass is half full are missing the point the glass is refillable

Swimming Tip Tuesday

Swimming Tip Tuesday Common beginner mistakes for Front Crawl

Today’s swimming Tip Tuesday will focus on a common beginner mistake for Front Crawl, regarding ones head position.

When doing Front Crawl the swimmers head position is important because it is one of the key points of rotation when breathing. If the swimmers head is miss-positioned the head can act like an anchor and cause the body to sink. The act of sinking causes the swimmer to exert unnecessary energy to complete the stroke for any desired distance.

A common beginner mistake is the swimmer will pull their head up, or forward facing when going to take a breath, rather than turn to the side. This creates unwanted strain on the neck, and throws the body out of a streamlined alignment.

To avoid this, read the following listed below:

  • The swimmer should breathe rhythmically, exhaling for a fixed period (3 seconds) of time and inhaling for a fixed period (three seconds) of time
  • The swimmer should focus on the location of the ear and nose while turning the head to the side
  • The swimmer should turn their head with the movement of their arm as they go into a side glide

Side glide: The swimmer extends one arm past the head leaning the ear down into the water bringing the swimmer onto their side. Keeping the other arm resting slightly behind the hip.

Another common beginner mistake is the swimmer will look forward, towards the wall ahead of them while blowing bubbles. Again putting unnecessary strain on the neck and throwing the body out of alignment.

While the swimmer is blowing bubbles into the water via the mouth or nose, the swimmer should aim to keep their head in the water with their eyes looking down. The swimmers head should be in line with the body and the water level should come between the eyebrows and hairline.

Indications of proper head position are as follows:

  • The swimmers neck is relaxed and not strained upwards
  • The swimmers ears are under water completely
  • The swimmers eyes are facing the floor beneath them
  • The swimmers chin is slightly tucked towards the chest

If all of the above are performed, the swimmer has successfully executed the proper head position for Front Crawl.

Tip: With eyes looking forward and down, your head should be in line with the body and the water level should come between your eyebrows and hairline.

Well That’s all for this weeks Swimming Tip Tuesday!

Until Next Time!Swimming Tip Tuesday

MotivationMonday

Swimming Motivation Monday: Being Positive

Today’s Swimming Motivation Monday:

Being positive in a negative situation is not naive. It’s leadership.

The problem with a negative thought is not just contained within that moment. One singular negative thought can often serve as a catalyst for a chain of negativity. That negativity, if gone unchecked, will lead to pessimism, and ultimately defeatism and hopelessness. The resulting cycle leads to perpetual cynicism, and an aversion to new thought, new ideas, new experiences. A helpful tip is to look for the silver lining in every situation. If you’re thinking negatively because of the fear of failure, remember you only have to be right once. No matter how dim it seems, there is always a way through. Life never throws you more than you can handle.

It’s always possible to find some objection to any proposed course of action, and there will always be a “reason” for not doing something we’re inwardly compelled to do. There will always be a reason that makes it seems either impossible or futile. So, you just have to go, plunge ahead like a fool, so to speak, ignoring the obstacles.

There will always be something practical that seemingly needs to be done more, time will always be tight, you’ll always have doubts, etc. You won’t be able to wipe these out first and then start on what you want to do: thus saying that you just “have to go.”

The quickest path to mediocrity is by living through established norms and standards. You are you and that is your greatest power. No one can take that away from you. There is something out there that you can do better than everybody else. Find it and set the standard for excellence. It is only through setting new standards that we can advance ourselves and humanity as a whole. That journey begins with understanding and embracing that you are unique and society is better off for it.

If you realized how powerful your thoughts are, you would never think a negative thought.

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Being positive in a negative situation is not naive, it's leadership

Swimming Tip Tuesday

Swimming Tip Tuesday: Butterfly – Dolphin Kick

Today’s Swimming Tip Tuesday Butterfly – Dolphin Kick

Butterfly is a more advance stroke, for it requires controlled upper body strength and coordination of the arms and legs. Because of how advance this skill is we will revisit and discuss other components in future article, so keep your eyes pealed for some helpful pro tips.

Swimming is all about transferable skills, for those who have master Breaststroke an intermediate skill in which there is a large amount of coordination involved between the upper and lower body. The coordination of arms and legs during Butterfly will come more naturally in comparison to those who are still grasping Breaststroke. Another transferable skill is mastery of dolphin kick, as it is a direct building block for the overall mastery of Dolphin Kick.

In today’s Swimming Tip Tuesday we will focus on the how to execute the dolphin kick component of Butterfly.

When executing dolphin kick a large part of the movement comes from isolation of the hips. In a streamlined position along the water, the swimmer will push their pelvis downward to generate momentum that will move down the body from the hips, thighs, knees, calves, and then feet.

This downward push of the pelvis is done twice. The first wave to allows for mostly forward momentum, the second wave is used to generate upward momentum to bring the torso and head out of the water. Allowing the swimmer to breathe.

Pro tips:

  • Swimmers often use the imagery of a mermaid tail to describe how the legs push through the water, while keeping them close together.
  • The catch in between kicks is important, you want to pull the hips up higher on the second kick to help generate more downward momentum.
  • While doing the kick the first kick will always be smaller then the second. The size of the kicks refers to the amount of downward movement from the hips.
  • Powerful downbeats of the feet then propel the body forward. Try to keep your legs close together with your ankles relaxed.Swimming Tip Tuesday
Swimming Tip Tuesday

Swimming Tip Tuesday, Improving Front Crawl

Today’s Swimming Tip Tuesday will focus on Front Crawl. As a swimmer graduates from each respective level the stroke Front Crawl is refined to increase power, speed and overall efficiency. This is done slowly as it takes time to commit the basic movements to memory with the proper amount of co-ordination. A common beginner mistake when starting Front Crawl is the swimmers pulls their head up as if they are about to breathe facing forward. When the swimmer pulls their head up out of the water it takes the body out of the streamline position, the swimmers body acting like an anchor the body will start to sink due to the major shift in body position. The swimmer must then exert more effort and energy to pull them selves back to the surface of the water. To avoid sinking, one can focus on the positioning of the ear and nose when turning to breathe. The ear should smoothly enter the water as the swimmer turns their head to the side to breathe.

Let’s walk through the steps of Front Crawl to illustrate what to do for the stroke.

Please read the following steps:

  • The swimmer should start in the glide position
  • As the swimmer lowers one of arm down towards the hip
  • The swimmers’ body will rotate onto it’s side
  • As the swimmers body rotates, one will drop the shoulder down into the water
  • Rolling with the body of the swimmers head will turn as well
  • Stretching their mouth upwards to take in air
  • To ensure the swimmer doesn’t pull their head up upon enter:
  • The swimmer will focus on the position their nose
  • Turning the head so that the nose of the swimmer faces the floor.

Remember to avoid lifting your head too much out of the water. Well that’s all for this weeks Swimming Tip Tuesday.Swimming TIp Tuesday

Throwback Thursday

Swimming Throwback Thursday: Robert’s Class

Swimming Throwback Thursday: Robert’s Class

Throwback Thursday to mat play with Robert’s Class. 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.

🏊🖼

January 26, 2017

Swimming Tip Tuesday

Swimming Tip Tuesday: Breaststroke and head position.

This weeks’ Swimming Tip Tuesday we will discuss Breaststroke and head positioning. When performing Breaststroke head positioning is important as it helps the swimmer align their body in such a way that allows for them to recover and breath easily. A common beginner mistake is too keep ones head down almost pointed towards the floor. As a result of this head positioning the swimmer often dips far underneath the surface of the water, causing them to exert more effort pull themselves back up to the top when the time comes to breathe. This down and upward motion can also throw off the timing and coordination of the stroke. While the swimmer is maneuvering their body to bring their head up and out of the water, from a deep below the surface, the swimmer can stall, as a result of late whip.

When executing Breaststroke it is important to keep your head angled so that you are looking forwards and downwards – not just forwards. Imagine that you are holding a tennis ball between your chin and chest all the way through this process. This allows the swimmer to maintain a streamline body position without causing the swimmer to dip down far underneath the surface of the water.

Another way to think about our head positioning is that we should aim to keep our head at the surface of the water. As if we want the top of our head to be dry throughout the stroke. Remembering this has often also helped beginner swimmers who are striving to look more like intermediate swimmers to correct their head position.

As a point of reference as too what that looks like, refer to the picture of todays’ Swimming Tip Tuesday. In which the swimmer is holding their head at an angle, instead of looking straight down.

That’s all for this week! Keep Swimming!Swimming Tip Tuesday

MotivationMonday

Swimming Motivation Monday: Extraordinary

Today’s Swimming Motivation Monday:

The difference between ordinary and extraordinary is that little extra – Jimmy Johnson.

It doesn’t take a hero to be extraordinary. It only takes a willingness to go a couple of extra steps; a few extra minutes of persistence. It really is a matter of a few degrees, going that little bit further to push things past the point of regularity. If you’re willing to outwork everyone else, you’ll tend to get much “luckier” when it comes to your success, most likely because you’ll come across more opportunity, but you’ll also be in a position to capitalize on it.

Someone with determination and an aspiration to do something in life will focus on their tasks, accomplishments and goals, instead of focusing on competition around them. Many a times, people get driven by competition around them. If you are more keen on getting ahead of others, you will never be focused on your goals because you attention is diverted elsewhere. People who are genuinely interested in achieving their goals for their self-satisfaction are those who have real talent and are keen on enhancing their skills and capabilities. This group of people will go far in life. Being the best is a byproduct of your drive to achieve.

Successful individuals don’t dream about being successful because they’re too busy being successful. They’re too busy to notice when or where it started. Success happens when you don’t have a lazy bone in your body and learn to efficiently manage your time. When you have this everything else will follow and you will achieve success beyond your wildest hopes and dreams. So here we encourage you to stop thinking and start doing. Get busy and begin to experiment with your gifts/talents. You’ll realize success looks nothing like you’ve ever imagined, nor is it suited for anyone any more than it is for you.

The quickest path to mediocrity is by living through established norms and standards. You are you and that is your greatest power. No one can take that away from you. There is something out there that you can do better than everybody else. Find it and set the standard for excellence. It is only through setting new standards that we can advance ourselves and humanity as a whole. That journey begins with understanding and embracing that you are unique and society is better off for it.

Remember, whether you think you can or cannot, you are right.

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The difference between ordinary and extraordinary is that little extra

Swimming Tip Tuesday

Swimming Tip Tuesday: Kicking

Today’s Swimming Tip Tuesday is on kicking:

Kicking is a key aspect of swimming, specifically flutter kick. It is used in both Front crawl also known as freestyle to those who swim competitively.  As well as during Back crawl, which is still called Back crawl even if the stroke is done competitively. Due to the fact that the muscles in our legs are significantly stronger than the muscles in our arms, it is essentially to learn how to use these muscles effectively. As one learns more strokes and swimming techniques, how and what we do with our legs to propel our bodies in the forward motion, or sometimes in an upward motion varies. To increase propulsion it is important to have mastery of kicking, especially flutter kick.

Swimming Tip Tuesday: an example of fluter kick

Swimming Tip Tuesday: an example of fluter kick

When doing flutter kick, we must remember to keep our toes pointed, as show in the photo to the left. As well as to generate power from our hips. Simply put we must kick from our hips rather than our knees. This is done by keeping the entirety of the leg mainly straight. With minimal bending at the knees. When we accomplish this we allow our legs to stay fairly close together. This is important! Though as a new swimmer it is common to push our legs up or down splitting our legs a great distance apart, usually in a effort to increase propulsion. In practice pushing our legs far away from each other increases drag, which slows us down. Ultimately leading to increased fatigue which in turn forces us to complete a shorter distances.

To achieve greater distances without out getting very tired in practice it is more beneficial to keep our leg movements small and rhythmic. This will allow us to increase our forward propulsion. Think of it as having your legs tip-toe near the top of the water. The steadier this motion, the better we stay streamlined. Due to our optimal body positioning the water will assist your streamline position and thus move you forward at a faster rate.

All in all you want to remember to Kick with your legs close together!

Swimming Tip Tuesday

Your legs should be close together

 

Swimming Fit Friday Natation Forme Vendredi

Swimming Fit Friday: Exercise and Arthritis.

 

 

swimming fit friday

Above is a photo of Aqua Fitness participants, with noodles

This swimming Fit Friday we will talk about ‘Exercise and Arthritis’.As we’ve discussed before the properties of water do fantastic things for the body.  One aspect that is noted often is that the water allows for a low impact environment. The water also allows those with reduced muscle mass, to weight bear with ease.

When working with participants who have arthritis the goal is to extend ones range of motion, building on flexibility while conditioning the muscle for positive developments in strength.

Because participants usually come with a limited range of motion, it is a preference of mine to only use ones body to exercise. Thus my classes in these cases tend to be equipment free. Warm water pools like Sunny View are perfect! Because the mobility required to thermo-regulate can be limited for the participants with decreased range of motion.

As an instructor I work to increase ROM (Range of Motion) by starting with small finer movements and gradually making the movements larger and more fluid. For example movement in the shoulders can be stiff, thus we can start by extending our arms as seen in the photo below. 

Swimming Fit Friday

Above is a photo of Michael Phelps arm span.

Once we’ve done this we will start by moving our arms in small circles and slowly increase the size of these circles with our arm. It is important to do this in both directions for a total time of 60 seconds, and 30 seconds in each direction.

A trend common amongst instructors who specialize in teaching this demographic is to limit every exercise to roughly 30 seconds intervals. Doing so allows the body time recoup and reduce muscle fatigue for the duration of the class.

In regards to building strength for this demographic it is also important to focus on balance. Having participants challenge their core strength, through various leg lifts, and holding various positions for 30 seconds at a time. Conditions the stabalizer muscles and promotes muscular endurance. Overall improving the participants’ quality of life, as they are able to stand for longer period of time. Which can allow them to do more around the household such as cooking and cleaning.

For opportunities on various adult classes and fitness programs visit the link below:

Health and Fitness

That’s a wrap for this weeks, Swimming Fit Friday!