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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 Fit Friday Natation Forme Vendredi

This weeks’ Swimming Fit Friday – Goal Setting

This weeks’ Swimming Fit Friday we are going to talk Goal Setting and getting started.

Well into our second month of 2018, congratulations you made it! For those us of who were quick to make up new years resolutions, maybe some of us have fallen off the horse. On the other hand some of us may be late to making major changes. If this is you, there’s no time like the present. A good friend of mine said it’s good to start things on a Monday, keeping that in mind we’ll spark a fire to get active on a Fit Friday, prep over the weekend and hit the ground running on Motivation Monday!

SMART, that’s the acronym those of us working to be successful follow. Take the time to read these questions provided by the SMART acronym when that light bulb goes off.

Swimming Fit Friday

Swimming Fit Friday:
Alex and Eamon going over SMART goals with their swimmers.

SMART stands for:

  • Specific: What do you want to achieve?
  • Measurable: Is this goal something you can measure?
  • Attainable: Can you accomplish this goal?
  • Relevant: Does this goal add value?
  • Time: What is the time frame we are going to do this in, and is it reasonable?

It is through this method we filter our ideas and get specific, and start to make real progress. Take this tool and share your SMART goal with someone you care about, hold yourself accountable to your goals. Through sharing we are now accountable to ourselves and those we shared it with.

 

 

Swimming Fit Friday

Swimming Fit Friday: Swimmer practicing Front Crawl.

Let’s look at an example:

S – Swim Freestyle 100m in under 2:00m

M – Yes, because we can use a timer to verify success

A – Yes, because I know how to perform basic Freestyle

R – I am training for ASAC

T – The ASAC meet is in 4 months

Understanding that this is where we want to be in 4 months time, we can add milestones throughout our journey. This can be checked at the end of each practice, or at the end of each month. Having Milestones in addition to our SMART allow us to re-evaluate our plans to attain this goal.

We’ll that’s all for this weeks Swimming Fit Friday. All the best!

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 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.

MotivationMonday

Swimming Motivation Monday: Comebacks

Today’s Swimming Motivation Monday:

Every setback is a setup for a comeback.

Everybody loves a good comeback. When something doesn’t go your way in life, it’s important to look at it as an opportunity to prove that you can adapt and overcome. Don’t allow the rocky terrain of life to flatten your spirit, you can have what it is you desire. Remember, everything yields to diligence, believe in yourself and keep going till you find a way to make it happen!

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.

🇫🇷 Lire en français ici.

🏊💪🏄🏋⛵

 

Every setback is a setup for a comeback

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.

🏊💪🏄🏋⛵

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

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.

🇫🇷Lire en Français ici.

🏊💪🏄🏋⛵

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
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.

🏊🙊🙉🙈

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