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Aqua Fun Academy
Swimming Tip Tuesday

Swimming Tip Tuesday: Back Crawl

Our back crawl Swimming Tip Tuesday of the week: Take a breath every time an arm completes a full cycle.

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.

Breathing, something we do every single day of our lives. Breathing in passion, and breathing out results! Breathing, given it is something we do involuntarily, Natation Conseil Mardishould be easy enough to do in the water! Integrating our movements to sync up with our breathing requires a little more thought than expected. Though while swimming on our back a swimmer has the added advantage that their face is out of the water for the duration of the stroke. So, when do we breathe? In any exercise, we want to exhale on the effort and inhale during the recovery phase.

In back crawl the effort is when the arm is re-entering the water, during the push phase. While the recovery phase is when the water enters the air, or exits the water, both of these elements are what compose a complete cycle of back crawl arms. Understanding the basic mechanics of the stroke it should be easy to break down when to breathe.

However, when back crawl is done both arms move juxtaposed. Meaning one arm is always in the opposite phase to the other. To get around this conundrum, the swimmer can focus on one arms cycle and co-ordinate their breathing in time with that arm. Our dominant arm can vary from sport to sport, so an easy way to find out which of the two is a swimmers’ dominant arm, is to take note of which arm the swimmer start their stroke with. When the swimmers dominant arm is out of the water they must remember to inhale, similarly when the swimmers dominant arm is in the water, they must remember to exhale.

Swimming Tip Tuesday

Swimming Tip Tuesday: Minimizing Energy

Our Swimming Tip Tuesday of the week: Minimize how much energy you’re using by holding your glide as long as you can.

Swimming Tip Tuesday

Swimming Tip Tuesday: An example of a swimmer in full glide potion

Whether you are swimming competitively or for leisure, being in the water requires a bit more energy. This is simply due to the increased resistance one has to work in. It is also well understood among veteran swimmers that swimming is about efficiency and energy conservation. In simple words, swimming is about getting the most bang for you buck. The sport of swimming is to craft each movement to generate optimal levels of power and propulsion for the least amount of output, allowing us to fatigue at a much slower rate in comparison to many other sports.

For those of us progressing through the lifesaving program, mastery of our strokes helps us to minimize our energy expenditure. Here are some examples of how to do that for various life saving skills.


The 15 meter underwater swim

Pro tips:Swimming Tip Tuesday

  • Utilize the wall; in doing this, one should become spring like bending at the knees and pushing hard off the wall until ones legs are straight.
  • Furthermore we want to keep our hands forward in front of us as if we were doing a superman/ front glide. The longer we can keep our body streamlined the less drag we experience the faster and further we move through the water allows us to minimize the stress of holding our breathe.
  • Breathing techniques; for some the stress on the cardiovascular system while holding our breathe can hinder us. A useful trick, to increase the length of our breath, is to blow our bubbles out of the nose. This can be accomplished by humming – forcing the air out of our nose at a much slower rate.

Any Timed Swim

Pro tips:

  • 1 – Tip one also applies here (please see above). To elaborate on how this helps us during a time swim, we save energy and allow the initial force to do most of the work for us.
  • 1a- Flip turns allow us to utilize the wall explained in tip one (please see above).
  • Emphasis on how we kick is important. The further apart our legs separate as we flutter kick, the more drag we create, which ultimately slow us down. Keep your kicks small and steady. By doing this we minimize how much energy we waste in recovery between kicks and instead perform more like a continuous motor boat.

Overall minimize how much energy you’re using by holding your glide as long as you can. As well as being a more efficient technique, this is a good way to establish some rhythm and control in your swimming.

Swimming Tip Tuesday

Swimming Tip Tuesday: Butterfly Arms

Our Swimming Tip Tuesday of the week: The arms extend forward and kept shoulder width apart. The palms should face downwards.

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:

https://www.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, for today’s Swimming Tip Tuesday we will focus on the arm movements associated with the Butterfly.

When beginning the Butterfly, the arms should move forward in a circular motion forward. Rotating at the shoulder and reaching the hand in front of the body as far as possible, and then pushing the arms down along the sides of the body. This is done to condition and build flexibility within the shoulders. When the stroke is performed both arms will move in unison, however to practice the sweeping motion, swimmers can use a flutter board and practice one arm at a time.

To begin generating more explosive power through the stroke, the swimmer will adjust the movement of the hands through the water. With the palms facing down the swimmer will draw one half of a keyhole through the water, swiftly pulling the arm up and out of the water. Similarly to the first movement this can also be practiced one arm at a time with the use of a flutter board. Once the swimmer is comfortable begin to practice the move in unison, remembering to breathe once the arms exit the water and enter the recovery phase.

Now that we’ve analyzed circular motion, and how to generate power, we can move into the recovery phase of Butterfly. The recovery phase of a stroke is usually when the arms exit the water. As the arms come up out of the water, we want the backs of the hands to face each other, extending the arms forward and keeping them should width apart. At this point in the stroke, we want to take advantage of our time out of the water, and take a deep breathe in.

To see Butterfly in motion by none other than Michael Phelphs himself, refer to the link below: https://www.youtube.com/watch?v=jd67PMryIT0.

Swimming Tip Tuesday

Swimming Tip Tuesday: Breaking Rules

Our Aqua Speed front crawl Advanced #TipTuesday of the week: To isolate and improve calf and core strength, it is okay to kick from the knees instead of the hips.

On this week’s Swimming Tip Tuesday, we’re going to discuss building muscle in the lower leg, by doing a highly unorthodox front crawl drill. This drill will allow the swimmer to make improvements in not only front crawl, but also butterfly!

To do this, we’re going to break a couple rules. When we first learn to swim, one of the key rules is to kick from the hips, rather than the knees, trying to bend at the knee as little as possible. This golden rule of flutter kick is told to us over and over again. Today, our advice is to kick from your knees. Instructors like myself will cringe when reading this but hear me out. The improvements we’re going to make by introducing this drill will be spectacular!

Swimming Tip Tuesday

a pool buoy or pull float.

When swimming, we generate a significant amount of power and forward propulsion from the legs, generally the thighs, as we spend most of our swim time kicking from the hips. To improve our overall leg strength, and to improve strokes like butterfly (where our dolphin kick happens at both the hips and knees), you’ll need a pull float or a pool buoy. See the image to the right.

The swimmer should place the pull float between the thighs, squeezing them together. The swimmer should then practice their front crawl with a kick from the knees. When performing this, the swimmer will move slower, as we are using some of the smaller and less developed muscles in our lower leg. The swimmer will also be using core strength to maintain a horizontal body position and activate the abductors (the muscles that pull the legs towards the centre of the body). Most importantly the swimmer will begin to improve leg strength in the calves. The swimmer should do this drill at a minimum of 2 times in a general practice to improve calf strength.

Some rules are meant to be broken. Remember when you switch back to doing your unassisted front crawl, you should return to kicking from the hips. As we’ve discussed before, kicking from the knees without the pool buoy will disrupt the flow of water, increasing drag acting on the swimmer, who will then slow down and sink.

Want to learn more? Sign up on our website for personalized training with one of our instructors!

See you again right here for another 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: 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!

Tutor Thursday

Tutor Thursday: Customized Learning

On this week’s Tutor Thursday we are going to discuss customized learning and its benefits for the student. Before we do that though, let’s review what we discussed on Feedback last Tutor Thursday:

  • Tutoring allows for lots of constructive feedback.
  • Dialogue between the tutor and the student leads to a clearer understanding of material.
  • Students feel more confident throughout their performance.
  • Students learn how they learn.
  • Students know what to ask to get to that high level of understanding.
  • All students learn differently.

Tutor ThursdayKeeping in mind that all students learn differently, customization can have a large impact on the students’ development and overall success. Due to the nature of the relationship between the tutor and the student, the tutor has time to customize their lesson plans to the students’ learning styles.

The big three learning styles are visual, auditory, and kinesthetic (or tactile). That being said, these groupings are not always mutually exclusive, and there tends to be overlap. People are usually some combination of the three.

Tutor Thursday

Tutor Thursday presents: The three different learning styles.

Through customization, it is also possible for the tutor to assist students with developing the weaker aspects of their learning style. For it is through practice that we improve, and sometimes encountering our weakness are unavoidable. Especially since our students are often tested in the same standard format in school.

By developing their weakness into strengths, we increase students’ chances of success in a fairly rigid and uncompromising world. As parents, teachers, and educators, giving our children the tools to go out into the world and get what’s there. As well for us at Aqua Fun Academy that is not just our dream, that is our goal.

The students benefit the most when constructive feedback and customized learning are employed regularly in their continuous learning process. Until next Tutor Thursday!

 

Customized Learning