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Aqua Fun Academy
Swimming Tip Tuesday

Swimming Tip Tuesday: Backstroke Finger

Our Aqua Speed back crawl #TipTuesday of the week: Lead with your thumb as your arm comes out of the water.

On this week’s Swimming Tip Tuesday we’re going to discuss back crawl! Our focus is going to be on the positioning of our hands as they exit the water. A common beginner mistake is to have the hands lay flat as they exit and enter the water. Due to the resistance upon exiting the water, and impact when entering the water, keeping the hands flat (horizontal) can cause the swimmer pain. As well as create drag, which slows the swimmer down.

To eliminate the pain and increase our speed it is important to monitor and maintain how our hand exits and enters the water. The swimmer wants to lead with your thumb as your arm comes out of the water. The arm should be lifted out by the movement of the shoulders – not the other way round. By keeping the thumb up and pointed towards the ceiling we reduce the amount of water resistance upon exiting the water during our backward rotation of the arms.

Now as you may know, the shoulder can only rotate the arm backwards to a certain point with the thumb pointed towards the ceiling. As we re-enter the water the swimmer will face the palms outwards away from the body and let the pinky finger enter. Again, by doing this the swimmer minimizes resistance and drag by making the entry surface of the water smaller.

When we enter the water with a flat hand, the surface area the swimmer must push through is larger. Therefore the swimmer will need to work much harder against the force of the water. Swimming is all about efficiency and effective movement for our desired outcome. Which in the case of back crawl is to move quickly while maintaining our body position on our back. As you progress through the levels mastery of this stroke can take you to many competitions. Those who are the very best at this skill can compete for national and even olympic standing!

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: Goggles

On this week’s Swimming Tip Tuesday we’re going to talk about swim equipment, specifically goggles!Swimming Tip Tuesday

It is important to be comfortable without them. However, as we progress goggles are a great piece of swim equipment to help enhance our swimming. How do goggles enhance our swimming? Firstly it will allow the swimmer to see clearly underwater. This is important for many different skills: from “bobs,” also known as submersion in our preschool levels, to surface dives and rescue drills in our swimmer and bronze levels.

It is also helpful during strokes performed on your front (or stomach). From breaststroke to butterfly, all strokes require the swimmer to swim in a straight line. Being able to focus our sight under the water at the wall ahead will allow the swimmer to travel forward without deviating into a wall or lane rope.

When choosing this piece of swim equipment you want to ensure that there is good suction around the eyes without the use of the strap. Press the goggles to the eyes and hold for about 5 seconds then release your hands. If the goggles are still stuck and suctioned around your eyes these are the pair for you.

Another thing to keep in mind when selecting a pair of goggles is the swimmer’s face shape. Everyone has a different face shape, some of us have bigger eyes than others, or our eyes are closer or further apart. Some of us need the lip of the goggle to sit differently over top the cheekbones. You want to pick the right goggle shape for your face. It is easy to pick up the pair everyone already owns. However that style might not be the best choice for the swimmer. Always try them on and get what works for your face shape. A great brand I like is called Aqua Sphere, as they have a variety of shapes, they suction well, and they are a bit softer around the eyes. For those of you who like to yank the straps very snug around your heads, these are kinder to your face.

Another helpful Swimming Tip Tuesday tip for you swimmers who wear glasses, prescription goggles exist! They are typically a negative prescription, and are the same prescription for both sides of the goggle. An example would be -5.00 or -3.50, they increase or decrease by half.

Well that’s it for this week’s Swimming Tip Tuesday! For more tips and tricks for success join us next week, or register and train with one of our brilliant swim coaches!

Happy Swimming!

Swimming Tip Tuesday

Swimming Tip Tuesday

Swimming Tip Tuesday: Backstroke Body Positioning

On this week’s Swimming Tip Tuesday we’re going to discuss backstroke and a unique aspect of our body positioning. Often you will hear your instructors refer to the streamline position. What Natation Conseil Mardi this entails is that the body moves through the water with the least resistance. From the tip of the hands to the tip of the toes, the swimmer’s body lays flat as it glides across the water. Now, contrary to our understanding of the streamline body position, laying flat on the water does not require one to be perfectly horizontal to the water. As a matter of fact many strokes will cause the body to slope slightly.

When performing any stroke, the goal is to minimize drag. To do this the swimmer should avoid dramatic bending at the hips, neck, and knees. When we bend at the joint we create pockets for the water to get trapped in and push the body down. This ultimately slows the swimmer down.

Swimming Tip TuesdayWhen performing backstroke slight bending is necessary, due to the nature of the stroke. During backstroke the body will slope slightly from the hips to the toes. You’ll notice that this causes the head and arms to be slightly higher in the water than the legs and toes. By slightly sloping the body, and the slight difference in height between the hands, head and toes, the swimmer breaks streamline position less dramatically as they swing the arms to generate power.

Furthermore, with the hips slightly sloped down, we can now capitalize on the flutter kick. The legs will remain underneath the surface of the water, as to not break our streamline position and reduce the effects of drag.

By making this adjustment with our body position the swimmer can increase the speed and precision of the stroke.

Want to learn more? Sign up on our website with one of our brilliant swim instructors! We’ll see you next Swimming Tip Tuesday for another fun tip on how to perfect those strokes! Happy Swimming!

Swimming Fit Friday Natation Forme Vendredi

Swimming Fit Friday: Expanding Routines

Hello Everyone! On this week’s Swimming Fit Friday we’re going to continue our conversation around forming habits and also talk about expanding our exercise routine.

The KISS principle, also known as “Keep it simple, silly!” is our key component to making this work! It is easy to get discouraged when we add too much onto our plate. Though we have good intentions, our ability to stay committed can wain when we simply have too much. My dear readers, our magic number is 3!

I want you to pick 3 simple exercises! I assume some of you are showing skeptical faces, hold on I know what you’re thinking! What is a simple exercise,

Maintaining form is crucial.

walking, squats, bicep curls? A simple exercise is one you can do by yourself, and that you can perform with proper form. I highlight that it should be an exercise that you can perform with proper form, because most injuries come about from doing various moves wrong. Injuries are not welcome on our exercise expansion journey!

Have you picked your 3 exercises? EXCELLENT! Now that you’ve chosen your 3 exercises we’re going to factor in that we want to keep our intensity low to start off. If you remember when we were working towards forming the habit last time, we want to increase the intensity in increments. This is to help us maintain the challenge and keep us away from burn out.

Let’s look at different forms of measuring intensity for different activities and exercises:

  • Walking or dancing – we can gauge that through the length of a song, or the pace at which we choose to move at.
  • Lifting weights – can be measured in reps, or through the duration of a song like “Flower by: Moby.”

The idea is not to take on more than we can chew. Keep it super simple, and really easy. As we get into our groove, we can make adjustments and expand our repertoire of exercises as we go. Making use of our calendar method, mark off when you complete your routine for a week, making note of your intensity. Remember to change up the intensity to keep your routine effective!

Hope that helps give you a strong foundation to beginning the expansion of your exercise routine. Until our next Swimming Fit Friday!

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: 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: Chest Position

On today’s Swimming Tip Tuesday our key point is to ‘keep your body as close to the surface of the water as possible’.

Butterfly is an advanced stroke that requires a lot of coordination, and well-developed strength in both the arms and legs. Let’s look at breathing and timing for butterfly.

When breathing the positioning of our chest in the water dictates how effectively we will be able to come up for air. Furthermore, the positioning of our chest also allows the swimmer to develop a natural rhythm.

A common mistake amongst beginners is starting with their head and chest too low into the water at the beginning of the stroke. What we are striving for is to keep the head just under the surface of the water, and the chest almost level with the surface.

As we go into the stroke, the chest drops slightly with the downbeat of the hips, and returns to the surface of the water on the second downbeat of the legs. Making a wave or ‘s’ motion with the body.

By returning the chest to the surface of the water, we decrease the amount of work required to pull the head up to breathe. For those of you who have been swimming for some time, swimming is all about efficiency! By focusing on bringing the chest back up on the second down beat of the legs, we decrease the amount of energy used to bring our head up. This provides the swimmer with more energy to complete longer distances, as butterfly can be a more physically taxing stroke in comparison to simple strokes like front crawl or back crawl.

To practice adjusting the body, perform a front float and focus on maintaining the position of the chest. Well that’s a wrap for this weeks’ Swimming Tip Tuesday, until next week!

Swimming Tip Tuesday

Swimming Tip Tuesday

Swimming Tip Tuesday: Minimize the Kick

On this week’s Swimming Tip Tuesday we’re going to focus on how to maximize our forward propulsion by looking at the differences in how we kick our feet.

Swimming tip TuesdayThe basis of butterfly is dolphin kick, it is from this movement that the swimmer generates most of their forward momentum. When beginners are learning this stroke, some instructors will put emphasis on splash to differentiate between the two different types of kicks.

Dolphin kick is a wave motion generated from the hips. The swimmer will do the following sequence when performing the kick.

1-push the hips down towards the pool floor.

1a-bend at the knees.

1b- keep the feet close to the top of the water.

This is the initial ‘S’ or ‘wave’ motion. Then the swimmer will…Swimming Tip Tuesday

2- push the bum up towards to the top of the water.

2a-straighten the knees.

2b push the feet down towards the pool floor.

This is the second wave, this motion will become seamless with practice.

As the swimmer performs 2b (pushing the feet down towards the pool floor) they will execute that push gently the first time, tapping the water and hard the second time, forcing the water down beneath them. On the second kick, the swimmer engages the arms and adds to the momentum.

We’ve spoken about the mechanics but how do we maximize this movement? The answer is to minimize the amount of splash we create in the kick.

As I have emphasized in the past to avoid drag we want to maintain a streamlined body position. Remaining streamlined allows for the water to flow around the body without creating drag and assisting with the swimmers’ forward momentum.

Swimming Tip TuesdayIn the case of Butterfly we want to maintain the motion of water around us to avoid drag. Due to the wave like motion of this stroke it is in the swimmer’s best interest to minimize disruptions to the flow of water.

When we create splashes, we change the movement of the water around the swimmer. Due to the change in direction of the water’s movement, the swimmer needs to work against these other currents being created by large splashes.

As a result it important for swimmers to practice the execution of this kick, with great power and a small amount of splash.

Keep practicing, and we’ll see you next time for Swimming Tip Tuesday!

Swimming Tip Tuesday