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Aqua Fun Academy
Swimming Tip Tuesday

Swimming Tip Tuesday: Alternating Propulsion

Our Swimming Tip Tuesday of the week: Alternate your propulsion between your arms and your legs.

There is always something propelling you through the water. The arms will be propulsive while the legs recover and the legs propel while the hands recover. When performing breaststroke, there is always a slight pause between the arm motions and the leg motions. The more advanced you become at breaststroke, the smaller the pause becomes, however that pause is always there.

The pulling motion should remain within your body, as you pull your arms in while you breathe. This motion should look like clockwork, quite literally. Like the hands on a clock, your arms will begin at the 12, which will then pull towards the 9 and the 3, down to the 6, and finally shooting themselves back towards the 12.

However, you must remember that these hands need to remain within your body, pulling too wide will lead to lost momentum, slowing us down and tiring us. As we pull our arms back, we swiftly pull our heads out to take a breath, and as we are returning our arms back to the 12 position, we lower our heads again back into the water. This leads us to our kicking portion.

Moments within getting our arms back to the 12 position and getting our heads into water, we will be whipping our legs around with a lot of power, pushing ourselves forward.

The whip must remain within the water, as often we tend to raise our knees up, which allow a splash to occur. Just like the arms, if our feet whip outside of the water, we will lose our momentum and tire ourselves down. A good tip is to lower the knees instead, allowing ourselves to get the full motion while keeping ourselves in the water.

As well, remember to put the power on the actual whip component, instead of putting the power into dropping the knees into position as this is a common error. Finally, remember to give yourself a second or two to glide, giving yourself the maximum amount of time to push forward before you begin to slow down and need to whip again.

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

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?? Lire en Français: http://ow.ly/OmNT309rPjn

Alternate your propulsion between your arms and your legs

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: 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 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: 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 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 Tip Tuesday

Swimming Tip Tuesday: Elbows in Front Crawl

This week’s Swimming Tip Tuesday lets us hone in on high elbows in Front Crawl and ways to practice executing this skill. High elbows are the beginning of a more efficient stroke. It allows us to reduce the amount of drag and to set ourselves up for a more powerful pull action.

Tip: Focus on having high elbows after you pull straight back.

To help you guys out, I’ve written out two very simple drills using very little equipment that you can find around your local community pool. Both these drills emphasize the arms for front crawl.

Swimming Tip Tuesday Workout 1:

Equipment: A Buddy & 2 Flutter BoardsSwimming Tip Tuesday

Use of Equipment:

  • The swimmer will use one of the flutter boards to aid them with buoyancy.
  • The buddy will hold the flutter board at a consistent height (the highest point the swimmer can bring their elbow up during the stroke) and walk alongside the swimmer, all the while encouraging the swimmer to have their elbow meet the board.

Action: Using one arm, perform bent arm front crawl, with your buddy walking alongside you. Switch arm after each distance.

Emphasis: Bringing the elbow out of the water.

Distance: Dependent on the skill of your buddy and type of pool. Perform this within the shallow portion (where you can touch) of the pool. If your buddy has steady eggbeater you can do the full length of the pool.

Swimming Tip TuesdaySwimming Tip Tuesday Workout 2:

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, check us out every Tuesday!

Focus on having high elbows after you pull straight back

Swimming Tip Tuesday: Sofia performing beautifully executed Front Crawl with high elbows.

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

 

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