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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 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: 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 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 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.

Swimming Tip Tuesday

Swimming Tip Tuesday: The Pull

This week’s Swimming Tip Tuesday focuses on “The Pull” in the sequence “Pull, breath, whip, glide” during the breaststroke sequence!

The pull phase of the stroke, despite being a simple action, gives rise to opportunities for many little mistakes. Potential mistakes include: a false recovery period, stalling as well as sinking. However, mastery of this movement improves the following:

  • Forward propulsion power.
  • Optimized breathing opportunity.

To accomplish this, the swimmer must be aware of how to move different segments of the arms. Starting with the hands: for positioning of the hands, one wants to keep their fingers together. Continue with flat palms that push through the water during this phase. This emphasizes forward propulsion.

The next point of focus is the elbow. Swimmers should bend their arms so that their fingertips are pointed towards the pool floor. Beginners will bend at roughly a 90 degree angle. As a swimmer develops proper shoulder movement it will alter how far the hands and arms are from the trunk of the body.

As mentioned above, the next point of focus is the shoulder. One wants to lift the shoulder to bring their face out of the water. In other words, the swimmer should shrug as they pull their arms in towards the sides of the trunk of the body, bringing them in close. This provides a quick, optimal breathing opportunity.

The shoulder lift or shrug is also very important because it keeps the head close to the water. It negates the risk of sinking and stalling, so long as the swimmer aims the arms out from the chest in one full swift motion.

A common beginner habit is to draw a wide rectangular box during the pull phase, which leads to stalling and ultimately sinking. The method of drawing a narrow box is often -and only- used as a progression, in order to allow beginners to build the arm strength required to execute this skill.

To finish the pull and enter into the glide phase, the swimmer will roll the shoulders and push the hands out from the centre of the chest forwards.

Remember: Lift your shoulder to bring your face out of the water to breathe.

Thanks for reading!

Onieka

Swimming Tip Tuesday