Aqua Fun Academy
Swimming Tip Tuesday

Swimming Tip Tuesday: Competition Diving

This weeks’ Swimming Tip Tuesday we will talk about diving, specifically in a competitive context. Last time we spoke about diving we focused on generating lift for diving from the floor level, in a non-competitive environment. For more on that click the link provided below.

Swimming Tip Tuesday – Diving and lift off

There are tons of helpful tips that will translate into this article. If you already have a foundation, welcome to Competition Diving!Swimming Tip Tuesday

Diving off the blocks, for Freestyle, Butterfly and Breaststroke signifies the start of the race. It is a point of impact. The purpose of diving in a competitive context is to initiate strong forward momentum.

The starting position is similar to that of track starting with one foot forward and one foot back, hands placed in front on the edge of the platform (or ground). In an aquatic context fingers are curled over the starting block.

  • One leg back aligned with the hip,
  • One leg forward, also aligned with the hip toes curled over the edge
  • Hands in front, curled over the edge of the starting block
  • Hips higher than head
  • Back straight rather than rounded
  • Chin closer to chest to maintain streamlined body position.

Choosing which foot goes in front can be as simple as swimmer comfort. However sometimes we do not actively know what leg we lead with or our dominant leg. Here is a simple exercise you can do to figure out which foot to put forward. Stand up Swimming Tip Tuesdaystraight with your feet together. Take a step forward, the leg you start with is your lea leg, this leg will need to generate the most power during the push phase of the dive.

Your less dominate leg will serve as a guide. What I mean by this is when you push off the block you want to make sure your back leg and foot points straight. This will insure that you do not enter the water on an angle. Tip Summary: keep your head lower than your hips when diving.

For more on Lift and Entry, look for our next Swimming Tip Tuesday on Competitive diving.

Until next time!

 

Swimming Tip Tuesday

Swimming Tip Tuesday: Elbows in Front Crawl

This week’s Swimming Tip Tuesday lets us hone in on high elbows in Front Crawl and ways to practice executing this skill. High elbows are the beginning of a more efficient stroke. It allows us to reduce the amount of drag and to set ourselves up for a more powerful pull action.

Tip: Focus on having high elbows after you pull straight back.

To help you guys out, I’ve written out two very simple drills using very little equipment that you can find around your local community pool. Both these drills emphasize the arms for front crawl.

Swimming Tip Tuesday Workout 1:

Equipment: A Buddy & 2 Flutter BoardsSwimming Tip Tuesday

Use of Equipment:

  • The swimmer will use one of the flutter boards to aid them with buoyancy.
  • The buddy will hold the flutter board at a consistent height (the highest point the swimmer can bring their elbow up during the stroke) and walk alongside the swimmer, all the while encouraging the swimmer to have their elbow meet the board.

Action: Using one arm, perform bent arm front crawl, with your buddy walking alongside you. Switch arm after each distance.

Emphasis: Bringing the elbow out of the water.

Distance: Dependent on the skill of your buddy and type of pool. Perform this within the shallow portion (where you can touch) of the pool. If your buddy has steady eggbeater you can do the full length of the pool.

Swimming Tip TuesdaySwimming Tip Tuesday Workout 2:

Equipment: Flutter board.

Use of equipment: hold the flutter board in both hands in front of the body.

Action: Perform bent arm front crawl.

Emphasis: Focus on exaggerating the rotation of the body and having your armpit facing upwards as you recover the arm around.

Distance: Repeat for 100m, 30 seconds of rest in between each 50m.

Reason: The flutter board will provide extra buoyancy during exaggerated rotation. This motion will give us enough room to focus on bending the elbow high above the body.

For more workouts on how to improve your strokes, check us out every Tuesday!

Focus on having high elbows after you pull straight back

Swimming Tip Tuesday: Sofia performing beautifully executed Front Crawl with high elbows.

That’s a wrap for today’s Swimming Tip Tuesday!

 

Swimming Tip Tuesday

Swimming Tip Tuesday: Progressing Butterfly

Today’s Swimming Tip Tuesday is an Advanced Tip! As we progress throughout swimming, we challenge ourselves to learn more complicated strokes, and more competitive and competition oriented strokes. If this is where your interest lies, look more into Aqua Fun Academy’s ASAC program. The Link is provided below:

http://aquafunacademy.ca/asac/

Butterfly is one of the most co-ordination heavy strokes, similar to breaststroke. However butterfly also requires well-conditioned upper body strength, and flexible shoulder mobility. This stroke can be learned in steps, and for today’s Swimming Tip Tuesday we will focus on the head position associated with the butterfly.

To perform butterfly correctly the swimmer should maintain that they look downward towards the bottom of the pool. Let’s look at some different methods to practice this key aspect of the skill.
Swimming Tip Tuesday Workout.Swimming Tip Tuesday

Equipment:

  • 6 rings (an alternative to rings would be following the dark black line down the middle of the pool).
  • Flippers, to perform butterfly or alternatively Dolphin Kick

Use of Equipment:

  • Rings
  • Flippers

Action: Perform butterfly OR dolphin kick

Emphasis: Focus on following the line or rings down the pool.

Distance: Repeat for 50m, 30 seconds of rest in between each 25m.

Swimming Tip TuesdayReason: The activity of following the rings or the line down the pool will encourage the body to remember this position and store it in muscle memory when practicing butterfly while focusing on other elements.

How can I tell if I’m performing butterfly properly? Get a buddy. Swimming with a buddy helps us to hold ourselves accountable for our actions. Get your buddy to watch you from two angles. Have your buddy stand at the opposite end of the lane to see if you deviate and look forwards at them. A second vantage point would be to swim in the lane closest to a wall and have your buddy watch you from the side. What your buddy is looking for is how far forward or downwards you hold your head throughout the stroke.

Tip Summary:

Swimming butterfly correctly requires you to keep your head set solidly in a downward-facing position.

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

Swimming Tip Tuesday

 

Swimming Fit Friday Natation Forme Vendredi

Swimming Fit Friday: Visualization

On this week’s Swimming Fit Friday, we will explore the uses of visualization in relation to exercise. As a bonus we will also explain how this tool promotes success in activities unrelated to athletics.

Imagine if you will, a world in which you have control over your body. Oh wait, for many of us this is a reality! Our motor functions and our thoughts are programed and executed through the pink squishy matter sitting in our heads. The brain has the power to practice and solve problems using only our subconscious mind. Athletes and businessmen alike have taken advantage of this function and turned it into a tool for success.

Swimming Fit Friday

Swimming Fit Friday: Jennifer Abel from Canada’s Olympic diving team performing a tuck.

Through visualization we can activate motor functions and practice sequences without actively doing them. When you imagine diving into a pool in great detail the brain will fire low-level signals to the muscle groups involved in diving. From our toes curling over the edge of the pool, our arms swinging to the sides of our head, to our fingers breaking the surface of the water upon entry. But why do this?

The simple answer is fatigue. Physical fatigue will inhibit us from practicing. Mental fatigue takes more time to develop, and as a result of that we can leverage our ability to visualize when we cannot physically practice.

How do you apply visualization properly? If you are struggling to do a skill, rehearsing the wrong way will not benefit you.

  1. Find a video of someone executing the skill properly then watch it repeatedly and think about doing the exact same movement.
  2. You want to focus your mind in the positive “you can” and “you will” execute this move perfectly.
  3. Find a quiet room and sit eyes closed for 30 minutes and imagine you are the individual you just watched and visualize yourself performing that movement.

Studies show that visualization in conjunction with practice increases your rate of improvement by 10-15 percent.

How does this apply to the world of business, or other less athletic activities? Visualization can help us build desirable habits. By spending 10 to 30 minutes everyday visualizing a desired behavior we can slowly change how we operate on a day to day basis.

Whether you want to change your behaviors, or tackle a new skill, remember to start slow and use your smart goals and milestones to help evaluate if you’re making progress with your skills. Until next Swimming Fit Friday!

Swimming Tip Tuesday

Swimming Tip Tuesday: Back Crawl Workout

This weeks’ Swimming Tip Tuesday, we will discuss coordinated breathing during Back Crawl. This article will also include 1 basic workout you can use in your free time to help perfect this beautiful stroke!

Swimming Tip Tuesday

Swimming Tip Tuesday: Swimmer breathing out as they break the surface during Back Crawl.

One of the fundamental skills of swimming comes from understanding rhythm, because every movement has a rhythm. These rhythms work together to move us along the water in the same way notes on a staff do for a song.

A breath is taken every time an arm completes a full cycle. Try breathing in as one arm passes your ear and exhale as the other arm passes. When beginning Back Crawl, the arms start in opposition to each other. With one above the head, and the other by the hip the swimmer is going to breathe in as the arm that was closest to the hip passes by the ear.

As a beginner, syncing up our breathing with our movement will be difficult, in particular with the inclusion of the arms. The following drill is going to simplify our movement keep us within streamline position and provide the swimmer with an opportunity to sync their breathing.

Swimming Tip Tuesday: Back Crawl Workout:

  • Progression 1 will focus on body timing.
Swimming Tip Tuesday

Swimming Tip Tuesday: Swimmers in streamline position, before rotating onto their backs.

The swimmer will breathe normally and start by performing back glide. Ever six kicks, the swimmer will roll their body so one shoulder has popped out of the water. Alternating the shoulder every six kicks. Perform for a distance 25m-50m

  • Progression 2 will sync our breathing.

Performing Back Glide still alternating the shoulders every six kicks, the swimmer will inhale slowly for six kicks as the first shoulder rises, and exhale slowly for six kicks as the first shoulder falls and the second shoulder rises. Perform for a distance of 200m-300m

A follow up to these progressions is listed below as extra, be aware that it will utilize the arms, and challenge the swimmer to maintain streamline position.

  • Extra progression 3 will add the arms.

Instead of rolling the shoulders the swimmer will move rotate the arms, ever six kicks. Maintaining the same breathing pattern listed in progression 2. Perform for a distance of 200-300m

Keep in mind these progressions are used to help us develop rhythm, to produce a smoother and more controlled stroke.

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

Swimming Tip Tuesday

Swimming Tip Tuesday Front Crawl: Avoiding Drag.

This weeks’ Swimming Tip Tuesday, we will discuss how to avoid ‘drag’ when performing Flutter Kick, specifically during Front Crawl.

Before we get right down to it, lets quickly review what drag is. Drag is the force that pulls the body backwards as we swim. It comes into effect when the body exits streamline position. Understanding that one does not swim only in streamline position, the swimmer learns to use the water to move forward.Natation Conseil Mardi

A common beginner mistake when kicking is to kick from the knees down. However the as a swimmer you want to utilize the whole leg. Focusing on the action and generating momentum at the hips. Using the larger muscles in the leg to generate power.

Swimming Tip TuesdayFor those who cannot make it to a pool here is a way to practice generating force from this hip on land. To practice this one can stand on a stool or on the stairs so there is a handrail to assist for balance. Standing sideways with one hand on the rail, swing the one of the legs back and forth focusing on the movement of the hip initially keeping the whole leg straight. Still swinging back and forth, focus on the up swing, remembering that the swimmers body will be face down throughout the stroke. The swimmer will start by pushing down on the thigh and then flicking the ankle up. The emphasis on the whole motion, the leg should look like a small controlled wave. While the most pressure should be on your feet, also move your whole legs in small, steady motion.

Translate this action into the Flutter kick, focusing on feeling a wave run down the leg from the hip to the toes. Another method of practice is to add flippers and focus on the same movement. The elongation of the leg due to the addition of the flippers forces the swimmer exaggerate the wave motion.

That’s all for this week until next Swimming Tip Tuesday.Swiming Tip Tuesday

Swimming Tip Tuesday

Swimming Tip Tuesday Butterfly Workouts

This weeks’ Swimming Tip Tuesday we will analyze and critique Butterfly. Butterfly, requires a large amount of upper body strength, unlike Front Crawl, one cannot over compensate with the use of a strong kick, to make it through stroke, for this is a skill for the advanced swimmer.

The base of Butterfly is the dolphin kick, alternating between the use of one big kick, and one smaller kick as the arms pull and recover. The legs move in unison, to mimic the tail of a Dolphin. This helps to propel the body forward, however with various bends in the body as the swimmer kicks, can cause the swimmer to sink lower and lower under the surface of the water.

Swimming Tip Tuesday

Swimming Tip Tuesday: Butterfly Recovery

To mitigate sinking as a result of the changes in our kick, we utilize the positioning of the upper body as well as momentum generated from the legs; specifically the arms. The arms sweep down drawing the shape of a keyhole, palms pushing through the water to lunge the body forward, as the arms come up over the head is when we must relax. This is our recovery phase, as we relax the angle of our chest rising through this movement will bring the legs up towards the surface of the water – giving us room to kick again.

Simply put: During the recovery phase, relax and let your chest position force your legs to rise to the top of the water.

Knowing is half the battle, how do we practice this so it becomes natural? Check out the training methods listed below:

Swimming Tip Tuesday Workout 1:

Equipment: pool buoy.

Use of Equipment: put the pool buoy in between your legs, specifically between the thighs.

Action: Perform arms only Butterfly.

Emphasis: Focus on relaxing the chest after the breathe in your recovery phase.

Distance: Repeat for 100m, 30 seconds of rest in between each 50m.

Reason: The use of the pool buoy will keep the swimmers legs at the surface of the water. Allowing the swimmer to focus on the arm motion and relaxation of the chest.

Swimming Tip Tuesday Workout 2:

Equipment: Flippers.

Use of Equipment: Put flippers on feet.

Action: Perform Butterfly.

Emphasis: Focus on the flippers reaching or breaking the surface water, one the chest has relaxed in the recovery phase.

Distance: Repeat 200m – 300m, 30 seconds of rest in between each 100m.

Reason: The flipper adds to the length of the legs, cause the swimmer to focus on generating enough power with the arms during the pull phase, to bring the chest to the appropriate position. This will use of the flippers will also allow the swimmer to perform longer distances, as the flippers will also add additional propulsion power.

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

Swimming Tip Tuesday

Swimming Tip Tuesday Front Crawl Speed and Power

This weeks Swimming Tip Tuesday will dive a little deeper into building our power as we do Front Crawl which will ultimately assist with our overall speed of the stroke. Despite swimming being a full body exercise, an area often neglected by swimmers is developing upper body strength. Fortunately for most swimmers, when sharpening our technique we can also enhance our upper body strength, with that said, let’s dive in.

Swimming Fit FridayWhat we want to remember: that the swimmer should not start pulling their arm back until they give themselves enough room to reach forward under the water. Here’s why, extending the arm as far forward as the swimmer can allows for a longer opportunity to generate power. The longer pull builds musculature within the biceps and triceps.

When performing Front Crawl the step before recovery (when the arm exits the water) is to pull the hand past the hip to propel the body forward. If the distance between reaching forward and pulling back is shorter, the swimmer will generate less power.

Less power generated from the arms will force the swimmer to rely heavily on strength from their legs. This is only optimal if the swimmer is performing a Front Glide. Movement of the arms out of the water brings the body out of a streamline position. When the arms are misused, or used incorrectly this slows the swimmer down. The purpose of utilizing the arms during a stroke like Front Crawl is meant to assist rather than burden the lower body. It creates a more effective opportunity to generate power, and propulsion as well as opportunities for breathing.Swimming Tip Tuesday

As a swimmer becomes more advance the addition of ‘S’ pull will allow the swimmer to generate much more power. As the swimmer is performing Front Crawl, there will be a longer and longer moment of forward movement in between each pull phase, due to the propulsion.

To Summarize, reach for the stars, or this case as far forward as you can before each and every pull!

Swimming Tip Tuesday

Swimming Tip Tuesday: Don’t Start pulling your arm back until you give yourself room to reach forward under the water.

Swimming Tip Tuesday

Swimming Tip Tuesday: The Pull

This week’s Swimming Tip Tuesday focuses on “The Pull” in the sequence “Pull, breath, whip, glide” during the breaststroke sequence!

The pull phase of the stroke, despite being a simple action, gives rise to opportunities for many little mistakes. Potential mistakes include: a false recovery period, stalling as well as sinking. However, mastery of this movement improves the following:

  • Forward propulsion power.
  • Optimized breathing opportunity.

To accomplish this, the swimmer must be aware of how to move different segments of the arms. Starting with the hands: for positioning of the hands, one wants to keep their fingers together. Continue with flat palms that push through the water during this phase. This emphasizes forward propulsion.

The next point of focus is the elbow. Swimmers should bend their arms so that their fingertips are pointed towards the pool floor. Beginners will bend at roughly a 90 degree angle. As a swimmer develops proper shoulder movement it will alter how far the hands and arms are from the trunk of the body.

As mentioned above, the next point of focus is the shoulder. One wants to lift the shoulder to bring their face out of the water. In other words, the swimmer should shrug as they pull their arms in towards the sides of the trunk of the body, bringing them in close. This provides a quick, optimal breathing opportunity.

The shoulder lift or shrug is also very important because it keeps the head close to the water. It negates the risk of sinking and stalling, so long as the swimmer aims the arms out from the chest in one full swift motion.

A common beginner habit is to draw a wide rectangular box during the pull phase, which leads to stalling and ultimately sinking. The method of drawing a narrow box is often -and only- used as a progression, in order to allow beginners to build the arm strength required to execute this skill.

To finish the pull and enter into the glide phase, the swimmer will roll the shoulders and push the hands out from the centre of the chest forwards.

Remember: Lift your shoulder to bring your face out of the water to breathe.

Thanks for reading!

Onieka

Swimming Tip Tuesday

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