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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.

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

Swimming Tip Tuesday

Swimming Tip Tuesday: Backstroke Body Positioning

Our back crawl Swimming Tip Tuesday of the week: Keep your body flat with a slight slope down to the hips.

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: A Swimmer’s Self Care

This week’s Swimming Fit Friday we’re going to discuss a swimmers self care. What that means is we’re going to discuss ways to enhance your swims so that your body, mind, and swimwear are well taken care of. Because a happy swimmer is a great swimmer!


BODY TIP 1:

Swimming is wonderful because it is a full body activity. All the muscle groups can be focused on while being active in the water. To keep the swimmer’s body happy, warm up and cool down are important. When a swimmer does a warm up, it should be at a low intensity. If we start with sprints we can easily injure ourselves because the body is still stiff. As a warm up, we may do a few lengths of a stroke such as freestyle, or you can do drills which challenge the legs and arms independently. You can even walk or jog up and down the pool (but never on deck).

Similarly, lack of a cool down can leave the muscles tight from exercises done prior. The cool down should be low intensity like the warm up, during which the swimmer is stretching the legs, arms, and neck muscles. To stretch we want to mix in dynamic and static movements to keep the body temperature up. If the swimmer cools down very quickly, the body can become stiff and lead to injury.


BODY TIP 2:

Swimming Fit Friday

Swimming Fit Friday Tip: Use Triswim Shampoo and Body wash to deal with chlorine after swims.

Why is my skin itchy? Why does my hair feel like hay? Chlorine can be a harsh chemical on skin and hair. To alleviate the itch and rejuvenate hair there is a beautiful line of products by Triswim designed to remove chlorine from the skin and hair. They have a body wash, shampoo, conditioner, and lotion. Ideally you want to use all 4 products but if you want a great introduction to the Triswim family, I recommend getting the body wash and shampoo for starters. Link is below:

TriSwim skin care by SwimCo


THE MIND:

Learning new skills can be challenging, and it is important to understand where we need to improve as well as recognize what we have mastered. Leaving with both constructive and positive feedback is important for instructors to give their swimmers.

As an independent swimmer one can use the warm down to do meditative practice. What I mean by that is focus on your breathing as you stretch, counting to 3 or 4 as you inhale and exhale. I find that by focusing on something as simple as breathing it will declutter the mind for a bit, allowing us to feel refreshed after a workout.


SWIMWEAR:

Why are my bathing suits falling apart after a month of swimming? Why is the bottom of my suit see-through? Why does my suit feel loose everywhere? There are many steps we can take as swimmers to improve the life and quality of our swimsuit.

1) Buy 100% polyester
Reason: polyester is a more durable material that holds up better in chemicals like chlorine and bromine. Spandex and Lycra break down faster, so avoid fashion suits when applicable.

2) Don’t machine wash or dry.
Reason: The spinning motion from the machine will stretch the material in the suit. When you next wear it in the water, the water continues to pull on the suit when it gets into the loose material and exacerbate the problem.
Fun Fact: Although swim trunks usually say they can be machine washed, the chlorine will affect the longevity of those suits too. It is best to hand wash.

Swimming Fit Friday

Swimming Fit Friday Tip: use swimwear cleaner to increase the longevity of your suit.

3) Hand wash with Swimwear cleaner not detergent
Reason: Regular detergents will mostly mask the smell of chlorine and pull out dirt. However chlorine acts like a corrosive and will continue to eat at the swimsuit material if left active. Unfortunately no amount of rinsing your suit will remove all the chlorine. Swimwear cleaner however is designed to stabilize chlorine so it can’t corrode away at the swimsuit.

You can purchase Swimwear cleaner from Swimco, locations are: London, Hamilton, Mississauga, and there will soon be a new location in Barrie! Or purchase online from their website:

Swimco Swimwear Cleaner

Well those are all my tips for today! See you next Swimming Fit Friday!

Swimming Tip Tuesday

Swimming Tip Tuesday: Avoiding Drag (Front Crawl)

Our front crawl Swimming Tip Tuesday of the week: While the most pressure should be on your feet, also move your whole legs in a small, steady motion.

On this week’s 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. As a swimmer, you want to utilize the whole leg, focusing on the action and generating momentum at the hips. This allows use of 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 is 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 a 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!

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: 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: Breathing

On this week’s Swimming Tip Tuesday we’re going to be discussing the important of where to breathe when performing front crawl!

Now I know some of you are thinking, breathing, bah! How hard could this possibly be! However, fine tuning our strokes is not about making a skill more

The bow wave forming in front of a moving yacht. Swimmers form a similar bow wave during front crawl.

difficult. Actually, it’s quite the opposite. We change the way we do things to make the overall stroke easier on the swimmer. Working against the water is difficult, and in order to make it across the pool with ease, instructors like myself break down strokes so they can be mastered and performed well.

What many swimmers do, both new and experienced alike is that we create something called a bow wave. What on earth is a bow wave? A bow wave is the wave that forms at the bow of a ship when it moves through the water. As the bow wave spreads out, it defines the outer limits of a ship’s wake. Well, just like a ship’s bow wave, a bow wave is the shape the swimmer makes as they point the elbow up and as they reach forward during front crawl (check out the image below)!

As we create this shape, the swimmer does not need to lift the head or focus on dropping the shoulder. The creation of the shape includes the action of a slight shoulder roll and head tilt. This is important because it provides the swimmer with the perfect window to breathe. That window is the trough.

The bottom of your bow wave is the trough. Breathe into the trough for maximum efficiency.

A common mistake occurs when we are blissfully unaware of the bow wave. The swimmer trying to find a window to breathe will lift their head causing them to sink and put extra effort into returning back to the surface. This head lift as instead of tilt also causes the swimmer to over-rotate head and shoulder.

Both actions push the swimmer down into the water, making it harder to breathe, and harder to scale the length of the pool. Remembering to breathe into the trough (shape), will allow the swimmer to smoothly transition from exhaling to inhaling as they complete the stroke from one of the pool to the other.

Want to learn more? Sign up on our website for personalized training with one of our instructors. Hope to see you at Aqua Fun Academy, until stay tuned for our next Swimming Tip Tuesday!