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Aqua Fun Academy
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: 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!

Swimming Tip Tuesday

Swimming Tip Tuesday: Face in the Water

On this week’s Swimming Tip Tuesday we’re going to go back to basics with a beginner tip on putting our face in the water and submerging our whole head in the water.

Swimming Tip Tuesday

Swimming Tip Tuesday: A young swimmer totally comfortable in the water.

For many new swimmers this is an area of concern. Like any skill the more you practice the easier it will be to perform. We swimming instructors don’t ask for submersion to become a new swimmer’s favorite skill. As a matter of fact, we look for indifference, we want to transition to aversion, to callousness that will eventually lead to comfort.

Let’s address that we interact with water very often in our everyday lives, taking baths, showers, washing our face. We often get our faces wet. So why the aversion to putting our face in a pool?

A common aversion to putting our face in water is the difference in visibility. This can be aided by wearing goggles, which also has a dual purpose. The dual purpose comes from the fact that for some swimmers, their aversion comes from eye sensitivity. Due to the chemical nature of the pool some swimmers experience a slight stinging sensation. Remember it is important to invest in a pair of goggles that suit your face and eye shape. If the goggles are to small or too big it defeats the purpose of using them.

Dependent on the age of the beginner we can use a variety of techniques. One that spans age groups are submersible plastic rings. Placing the rings in the pool at a depth one cannot reach with their hands encourages swimmers to take the plunge and fully submerge.

Swimming Tip Tuesday

Swimming Tip Tuesday: A swimmer exhaling in the water while while wearing goggles.

An difficulty instructors face with this might stem from the fact that the swimmer may not be performing “bubbles” properly. “Blowing bubbles,” as an instructor would call it, is a technique used to exhale when we submerge in the water until we come up above the surface to inhale our next breath.

We want to make the process of blowing bubbles to feel natural to us. Similarly when we breathe, it’s something we do without thinking. Pay attention to your breath and every time you have to breathe out make a fish face as you exhale. Do this over and over, then filling up a bowl, or the kitchen sink, or the bath. Do the same over the water and slowly, lower your face into the water as you do this. The key is to remember to continue to breathe out as long as you have your face in the water.

For more on this, check out our Swimming Tip Tuesday on Breathing.

 

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: Bent Arm Workout

This week’s 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 your body to enter the water. Front crawl is 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, so 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 your body to enter the water is a key component in advancing one’s front crawl from a beginner stroke to an intermediate stroke. To help graduate your stroke from beginner to intermediate, check out the workout below.

Swimming Tip Tuesday

Swimming Tip Tuesday: Cullen Jones from 2012 Team USA performing Freestyle.

Bent Arms workout for Front Crawl:

Swimming Tip Tuesday Workout 1:

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, visit us again.

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

Swimming Tip Tuesday

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