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Aqua Fun Academy
Swimming Tip Tuesday

Swimming Tip Tuesday: Breaststroke & Slow Down

In this week’s Swimming Tip Tuesday let’s talk Breaststroke!

Maintain glide position until you feel deceleration.

Breaststroke is one of the more complex skills one can learn. To properly execute breaststroke, it requires the brain to coordinate multiple motor functions, as a result of its complexity. This promotes brain health, and strengthens neural pathways. To demonstrate the complexity of breaststroke, we will compare it to a stroke like front crawl. The legs involved in front crawl are a quick and repetitive motion, requiring minimal engagement from the lower leg. This simple motion is coupled with a more complex arm movement. This arm movement is where intermediate swimmers engage the majority of their focus.

In contrast, during breaststroke both arm and leg movements require high levels of focus, and coordination. For example, prior to the execution of the whip, the arms begin a sequence of two main movements. As the arms move into their third main movement, the execution of the whip is completed.

Swimming Tip Tuesday

Swimming Tip Tuesday: An example of a swimmer entering the glide phase.

It is at this point that the body is in a full glide position. Many beginners have difficulty micromanaging these movements in proper succession. As a result, they never enter the glide phase. If the swimmer never enters the glide phase, they lose overall forward propulsion, and use too much energy to move a short distance. It is during the glide phase that we achieve our highest forward momentum.

A common beginner mistake is to put too many whips in succession without a proper glide phase. The reason this is not a desired movement is because the water acts as a vacuum and either leaves the swimmer in a relatively stationary position, or pulls them in the backward direction. If this continues, the swimmer’s body will eventually sink. This is due to the large break in streamlined body position, as well as swimmer fatigue. Swimmer fatigue often happens due to the lack of efficiency in a stroke, in this case by putting too many whips in succession.

For all these reasons it is important to enter the glide position and wait until the body starts to slow down or decelerate. It is at this point that we can generate a large amount of forward propulsion, without fighting water resistance. This water resistance is generated by the aftermath of our previous whip.

In conclusion:

  • Whip one time, and one time only!
  • Enter the glide phase, and;
  • Hold glide ‘till Slow!

Until next week’s Swimming Tip Tuesday!

Swimming Tip Tuesday

Swimming Tip Tuesday

Swimming Tip Tuesday: Developing Butterfly

On this week’s Swimming Tip Tuesday we will discuss butterfly and the importance of building abdominal strength, both for enhancing the performance of the stroke as well as its everyday benefits.

The main component of butterfly is dolphin kick, and though the word “kick” would lead you to focus your energy on building leg muscles, the point of propulsion starts in the hips and lower abdomen. The hips and the abdomen is where the swimmer thrusts the pelvis downwards into the water. It is at this point that the swimmer takes this power and channels it down into the thighs, and through to the calves and feet. Strength in the abdomen is used again to pull the hips upwards for the next kick sequence.Swimming Tip Tuesday

Our Swimming Tip Tuesday Pro Tip to really develop a strong dolphin kick, is to start your kick by engaging your abdominals. Push your chest downward, and engage the abdominals to push your hips up.

By developing this abdominal strength, the ability to travel further between kicks increases tremendously!

Abdominal strength is important in day-to-day life as well for some of the following reasons:

  • Improvements in posture – aside from being better for your spine, having better posture can help with confidence, and how others perceive you. The way in which you physically hold yourself indicates a great deal to others subconsciously.
  • Better balance – which is something to be mindful of as we age. The number one cause of injuries as one gets older is from falling. Having good core strength allows for swift reaction time in the event of a potential fall.

For those of us who are comfortable in the water, you can perform the following to improve core strength:

  • With the use of a pool noodle placed under your feet in the water, hold a surf position for as long as possible.
  • With the use of a pool noodle, perform ‘suntan – super man’ (for more on how to do this move keep an eye out for the next Swimming Fit Friday on building abdominal strength).

Well that’s a wrap for this week’s Swimming Tip Tuesday! Thanks for reading!

Swimming Tip Tuesday

Swimming Tip Tuesday

Swimming Tip Tuesday: Butterfly Like a Wave

Swimming tip Tuesday

Swimming Tip Tuesday: An example of a swimmer performing just dolphin kick. Head position is lower to practice breath control over long distances.

On this week’s Swimming Tip Tuesday, we’re going to discuss butterfly and the flow of motion used to travel through the water. The base of butterfly is dolphin kick, which is performed in a ‘S’ shape or a wave motion in conjugation with the arms to form Butterfly. Dolphin kick is done to add additional and simultaneous propulsion power, to push the body forward as well as slightly up towards the surface to breathe. This is done while keeping our chin close to the surface of the water as well as maintaining visual of the wall ahead.

When beginning to learn this stroke, a common mistake is to perform two very separate actions in which the swimmer thrusts the hips down while arching the back up so that the head is at the surface. In the second action, the swimmer then pulls the hips up, and pushing the head down far beneath the surface of the water. This divides the body into an upper and lower half, disrupting the flow of water around the body.

This disruption creates drag, it waste swimmer stamina and makes it close to impossible to breathe and rotate the arms to generate significant momentum.

Tip: Focus on making your movement as wave-like as possible, as opposed to a see-saw type of motion.

You can do this by maintaining our head position close to the surface:

  • Where the top of the head is directly under the water while the eyes are facing forward; and
  • Where the chin remains close to the surface of the water while breathing.

The swimmer can focus on how to emphasize the kick from the hips with slight drops in the pelvis and bends in the knees to propel the body (as we spoke about in an earlier article in which we focused on dolphin kick). We want the chest to rise and fall, in accordance to the flow of the two kicks performed every time the swimmer rotates the arms for a strong pull.

That’s all for this week’s Swimming Tip Tuesday! Thanks for reading, and keep swimming!

Swimming Tip Tuesday

Swimming Tip Tuesday

Swimming Tip Tuesday: Front Crawl

On this week’s Swimming Tip Tuesday we will discuss front crawl. Specifically focusing on arm recovery and shoulder placement.

When you as a swimmer begin to learn front crawl, you have been introduced to the following skills:Swimming Tip Tuesday

  • Floating
  • Rhythmic Breathing
  • Front Glide
  • Side Glide
  • Flutter kick

Front crawl takes these skills and combines them, allowing the swimmer to achieve greater distances, swim more efficiently, and with greater strength. Front Crawl (also known as freestyle) is a highly energy efficient stroke when performed at a high level of proficiency.

To begin to make this stroke our own, we must focus on the mechanics of the combination “front-to-side-glide”.

To turn onto our side, the swimmer must first keep their kick consistent. Establishing a rhythm when kicking will keep the swimmer close to the top of the water.

Secondly, the swimmer should roll the body to the side, instead of turning just the head, a slight roll turning the hips and shoulder.

For the 3rd step we have a Pro Tip: Your shoulder should come out of the water as your arm exits while the other begins the propulsive phase under the water. This should happen as you slightly roll to breathe.

Swimming Tip TuesdayWhen executed correctly, the swimmer will reduce drag by maintaining their streamline body position. The swimmer will also increase forward propulsion as our hand finds the catch.

Definitions:

Drag: In swimming “drag” is used to explain the force or resistance experienced by a swimmer by working against the water, or out of a streamlined position.

Catch: In swimming “catch” is used to finding the assisting flow of water to increase propulsion. In other words where the water is moving in large volumes.

Rhythmic Breathing: In swimming this means to blow bubbles and exhale in a consistent pattern or rhythm.

Well that’s a wrap for this week’s Swimming Tip Tuesday! Until next week!

 

Swimming Tip Tuesday

Swimming Tip Tuesday: Butterfly Streamlining & Chin Position

Today’s Swimming Tip Tuesday we’re going to discuss butterfly and another strategy swimmers use to maintain their head position. Our pro tip of the day is to keep your chin as close to the surface as possible when breathing.

Body position is important to all strokes and water skills. The way we move within water depends on how we manipulate the body to work with and against it. By maintaining a mainly streamlined body position allows for the swimmer to move with ease and speed through the pool. The water moves around the body instead of against it.

Whether you’re swimming for fun, for exercise, or for competition, practicing various techniques to manipulate the water in an energy efficient way is key. Swimming is an efficient sport, especially when focusing on manipulating the body to perform strokes. The goal is to get the most forward propulsion with minimal disruptions to our streamline position.Swimming Tip Tuesday

Throughout the stroke we want to minimize the amount of drag created when the swimmer ultimately has to breathe. If the swimmer keeps the top of the head close to the surface when exhaling into the water, there is less distance to move upward to breathe. Similarly by keeping the chin close to the surface of the water when breathing, we reduce the amount of time it will take to re-enter the water and begin the next forward pull of the arms.

How do we practice maintaining our chin close to the surface of the water:

  • Keep the eyes looking forward towards the wall across the pool.
  • Tuck the chin slightly to graze the water as you recover the arms.
  • When practicing isolated dolphin with a flutter board, focus on how far your chest and head rise to breathe.

Remember to keep these in mind when perfecting your own butterfly!

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

Swimming Tip Tuesday

Swimming Tip Tuesday

Swimming Tip Tuesday: Streamlining

On this week’s Swimming Tip Tuesday we will discuss streamlining. Swimming is an efficient sport! The objective of swimming is to minimize as many unnecessary movements as possible to propel oneself through the water. In order to do this the body should remain in a horizontal streamline position.

Swimming Fit FridayWhen we raise our head up we break this horizontal streamline position, creating more drag. Note that “drag” in this context is the force pulling the swimmer backwards and ultimately down. Thus exiting streamline position by raising our head produces drag and causes the swimmer to sink. As a result of this it requires more effort for the swimmer to stay afloat and propel themselves forwards.

This is what happens: the body lowers starting from the hips and down towards the feet.

To prevent this specifically during strokes likes front crawl the swimmer must maintain a horizontal streamlined position. This can be done by keeping the head close to the shoulder when turning to the side to breathe. Ideally the swimmer should turn their head so their ear enters the water completely and their nose is parallel with the lane line or wall (dependent on which way the swimmer turns to breathe).

Swimming Tip TuesdayRaising our head up can also be create drag for strokes like back crawl and elementary backstroke. This is what happens: lifting the head up forces the swimmer to bend at the waist, and pushing the hips and legs down. This downward motion not only slows us down, but uses excessive amount of energy to propel us through the water.

To correct this one must relax the head in the water, allowing the ears to enter the water. As this is done, the swimmer should be able to see the ceiling directly above them. Maintaining this body position will allow the swimmer to keep their feet up with more ease during back crawl. Similarly during elementary backstroke, it is important to maintain the same head position as in back crawl.

To summarize: Try to keep your head and spine as still and relaxed as possible. Until our next Swimming Tip Tuesday!

Swimming Tip Tuesday

Swimming Fit Friday Natation Forme Vendredi

Swimming Fit Friday: Starting Early

This Swimming Fit Friday we are going to discuss the benefits of starting swimming early in a child’s life.

As we get older, starting to swim can become a daunting task, one of the main reasons being we can actively think of a number of excuses not to start. As we get older, the ability to procrastinate and create excuses is fairly second nature. As a parent you can ease their potential anxiety of water by introducing them.

Swimming Tip Tuesday

A young swimmer totally comfortable in the water.

Psychologists use exposure to uncomfortable situations to help clients overcome phobias. Instructors and coaches also help students overcome their performance anxieties through the use of exposure to uncomfortable situations. This exposure creates a predictable environment, increasing our comfort. The more we put ourselves in uncomfortable situations, the more we shape our character and our ability to persevere.

Starting swimming early also provides an opportunity to develop self-discipline. Students create S.M.A.R.T. goals with the assistance of our instructors. Using instructor feedback, students continuously progress towards their goals. The development of self-discipline can then be applied throughout life, to school, to work, and to family.

Swimming Fit Friday

Make swimming a lifestyle!

Starting swimming early also provides an awesome opportunity to adhere to exercise. Engaging in physical activity can become bother-some as we get older, time constraints, new deadlines etc. However when an activity does not feel like a chore, and becomes a priority we dedicate time. That otherwise might have been spent doing something else.

Though there are many benefits to starting swimming early; swimming can be taken on at any age! I personally challenge you to overcome whatever it is that is keeping you away from the pool. Aqua Fun Academy has amazing instructors that will work with you to achieve your aquatics goals! From blowing bubbles for the first time, or being able to swim in the ocean on your next vacation, to working on that triathlon Aqua Fun Academy will get you there!

Until Next Swimming Fit Friday!

Swimming Tip Tuesday

Swimming Tip Tuesday: Performance & Fatigue

On this week’s Swimming Tip Tuesday, we’re going to discuss performance curves in regards to practicing our strokes and ways in which we can combat fatigue.

What is a performance curve? A performance curve measures how effectively we practice over a period of time. This varies from person to person, though there are some general rules. For example if one is reading a long article in preparation for an exam it takes approximately thirty minutes of reading for the mind to optimally focus on the material. In regards to physical activity, our level of fatigue is one of the factors determining optimal performance.

There are ways to work around fatigue when practicing. One of those ways is to mix up which muscle groups we use throughout our practice session. If you feel your stroke technique dropping for one stroke, change to another stroke. Different muscle groups are used in different strokes. Due to this swimmers can provide an opportunity for your other muscles to recover from some fatigue.

Another way to combat fatigue is to incorporate stroke alternatives. These alternatives can come from our shallow or deep-water aquatic fitness programs. Below are some alternatives that assist in overall muscle development.

Swimming Tip Tuesday

Swimming Tip Tuesday: A person performing water running with assistance of a buoyancy belt.

  • Water running/jogging
  • Cross Country ski
  • Pendulum
  • V or L sit
  • Jax / oppositional Jax

Bolded exercises are to be done with the aid of a buoyancy belt!!

The eventual onset of fatigue is unavoidable, to help with swimmer recovery remember to also include light exercise or rest period throughout your programs.

To keep your swimming stamina high prior to practice check out the following tips below:

  • 30-45 minutes before your physical activity have Quick Carbs: a fruit (banana, apple, orange) of your choice helps boost energy levels prior to physical activity.
  • Hydrate regularly throughout practice, a good opportunity for this is during rest periods
  • Warm up & warm down to keep muscles loose and prevent the occurrence of muscle cramps
  • Communicate with your coach, they can adjust workouts to better suit your progress

Until Next Swimming Tip Tuesday!Swimming Tip Tuesday

Swimming Fit Friday Natation Forme Vendredi

Swimming Fit Friday: I Like To Move It!

On this week’s Swimming Fit Friday we will discuss different ways you can get into fitness or out of a fitness rut. Winter is a difficult time to stay physically active but with spring and summer approaching, there’s more to do outside!

Things to keep in mind, you do not have to commit to a full 3-4 day exercise regime. There are many opportunities throughout our day that we can do to increase our physical activity overall. Start slow and increase the amount of physical activity as you progress. Going on walks, is fantastic for improving your circulation. I recommend going on a walk twice a day at a moderate pace. How do we find time for walking? See some opportunities below:Swimming Fit Friday

  • Taking the dog on a walk.
  • Joining a friend for a walk.
  • Joining a friend with a dog for a walk.
  • Parking further away from the store entrance.
  • Some end of season shopping at the mall.
  • Walk to the mailbox.
  • Prep the yard for garden work or set up the patio.

These are just a few ways to get more steps into your day! To get back into a regime you can always start with exercises that have you laydown or sit down.Swimming Fit Friday

  • Leg raises
  • Squats over a chair or stool
  • Crunches
  • Superman planks (on stomach)

 

For regular exercisers who are feeling less motivated to stick with their regime, remember to make your workout versatile! Add a new skill and track your progress every two weeks. Some land and aquatic exercises are listed below:

  • Pull ups
  • Bulgarian split squats
  • Front squats
  • Flexibility test as simple as touching our toes.
  • Sun-tan superman
  • Seated kick backs (with flutter board)
  • Or implement a circuit with 5 activities ranging from 30 – 60 seconds.

Here’s a beginner circuit we would do with our ASAC program:

  • 30 seconds legs only flutter kick on front (to warm up).
  • 5-10 push ups (to build upper body and core strength).
  • 30 seconds dolphin kick (to strengthen lower body).
  • 10-15 sit-ups (to strengthen core).
  • 25-50m of arms only front crawl with a pool buoy (to strengthen upper body).
  • 4 front crawl sprints with 30 second rest period (to improve speed and endurance).

Happy Exercising! Until next Swimming Fit Friday!July 26, 2017

Swimming Tip Tuesday

Swimming Tip Tuesday: Front Float

On this week’s Swimming Tip Tuesday we’re going to talk about Front Floats, breathing & recovery. For many beginner swimmers Front Floats can be a daunting task, as we have to perform this skill with our face in the water. This skill requires us to draw upon two instinctive behaviours, our ability to relax and our ability to blow bubbles.

The key to staying close to the top of the water is spreading our arms and legs out as much as possible, to increase our surface area. It is as if you were to put a slice of bread over water.

  • First pretend you are a clock; place your hands at 2 & 10 and your legs at 5 & 7. Another image is that of a starfish.
  • You want to maintain a relaxed demeanor when you perform a float because if you’re tense your body will sink.
    Swimming Tip Tuesday

    Swimming Tip Tuesday: Swimmer breathing out of their nose

  • Once you’ve gotten into the star float position, bend your knees and lean forward, slowly pushing your feet off the floor so you are now close to the surface of the water.
  • As you are leaning towards the water, take in a deep breath to prepare to exhale as your face is in the water.
  • Exhale slowly, this can be done through the mouth or nose.
  • To exhale from the nose, keep your lips together and hum “hmmm”.

To stand up (recover) perform the following:

  • Pull your knees in towards your chest (this will cause your body to start to sink as you are taking up less surface area.
  • Draw your arms in towards your centre as you feel yourself sink (this is to force the body to rotate so your feet are facing the floor).
  • Either after or as you draw your arms in push your feet down towards the bottom of the pool.
  • Stand up.

Despite the number of steps, performing this weeks’ Swimming Tip Tuesday is a quick skill. Especially recovering from a Front Float. Remember to remain calm, and exhale slowly. If you are having difficulty exhaling slowly from your mouth, try humming as this will force the swimmer to exhale from the nose. It will also slow the rate at which you are exhaling. For more on breathing check out the link below: https://www.aquafunacademy.ca/swimming-tip-tuesday-relax/

Until next Swimming Tip Tuesday!