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Navigate to Swim & Water Polo Camp, SDA lesson #s: Overview, To Do List

Calendar span: M T W Th F
Week 1, June 25-June 29 1 2 3 4 5
Week 2, July 2, to 4th = off, July 6 6 7 off 8 9
Week 3, July 9-13 10 11 12 13 14
Week 4, July 16-20 15 16 17 18 19
Week 5, July 23-28 20 21 22 23 24
Week 6, July 30 to August 1 25 26 27

More events plus happenings in August and September and throughout the year are detailed at our CLOH.org calendar.

Navigate to the reflective writing input form. at Play.CLOH.org/input.


VideoEdit

Swim breathing tips from an Olympian.Edit

Open water swimming tips from Keri-anne Payne - Breathing

Open water swimming tips from Keri-anne Payne - Breathing

We do not want trouble when it is time to get into the pool.Edit

Otherwise, we call Mr. T to help.

Mr. T Snickers Helicopter and Pool Advert Mr

Mr. T Snickers Helicopter and Pool Advert Mr. T is Back!-1

Week 1 Day 2Edit

Corona Del Mar Beach Newport Beach w FINS
  • Talk about swimming with fins.
  • Arm swings. Bobbing in pool, 100x for test.
  • Log rolling in pool, 5x for a test.
  • Review body position.
  • Review success from yesterday.
  • Teaser, Breastroke legs, 1 min
  • Teaser, Breastroke arms, 1 min..
  • Teaser, Backstroke kicking and back floating. 1 min.
  • Breathing timing.

Quck review of prior free drills:Edit

11. Kick front crawl on right side as in drill 9 for 12 kicks then change to left side for 12 and so on. Insure that body keeps streamlined position throughout the change and face rolls through the water.   12. Vary drill 11 by reducing number of kicks to six before change and then to three. (Will help breathing position.)   (a) Kicking silent front crawl using two or three kick boards on top of each other, feet below surface.

(b) Kicking exaggerated front crawl with feet high out of the water - one kick board - strengthening.

(c) Kicking front crawl with hands clasped behind back and chin on surface of water - strengthening and conditioning.

(d) Kicking front crawl using fins - obviously to help ankle flexibility.

Goalie play, Types of shots: Push, Wrist, Baseball Shooting drills, Pass, shot.

Player communications

Arm swings. Bobbing in pool, 100x for test.

Log rolling in pool, 5x for a test. Review body position.

Review success from yesterday.

Teaser, Breastroke legs, 1 min

Teaser, Breastroke arms, 1 min..

Teaser, Backstroke kicking and back floating. 1 min.

Breathing timing.

Quick review of prior free drills:Edit

11. Kick front crawl on right side as in drill 9 for 12 kicks then change to left side for 12 and so on. Insure that body keeps streamlined position throughout the change and face rolls through the water.   12.Vary drill 11 by reducing number of kicks to six before change and then to three. (Will help breathing position.)   (a) Kicking silent front crawl using two or three kick boards on top of each other, feet below surface.

(b) Kicking exaggerated front crawl with feet high out of the water - one kick board - strengthening.

(c) Kicking front crawl with hands clasped behind back and chin on surface of water - strengthening and conditioning.

(d) Kicking front crawl using fins - obviously to help ankle flexibility.

Goalie play, Types of shots: Push, Wrist, Baseball Shooting drills, Pass, shot.

Player communications


Timeline, Week 1, Day 1Edit

1:40 pm

Welcome students

Change into suits

Introduction of activities

Warm-up exercises

Arm swings x 50 and x5 reps review.

Review body position.

Review success from yesterday.

Teaser, Breastroke legs, 3 min

Teaser, Breastroke arms, 3 min..

Teaser, Backstroke kicking and back floating. 3 min.

Breathing timing.


Fitness lesson

Aquatic fitness workout

10 x 8 sets of press ups

back press ups

in water push off wall press ups

kick on wall 5 x 1 min with 15 seconds rest, easy to hard (build-up)

2:00 pm


Swim lesson tasks

Test: Bobbing 100x

Test: Log Roll 5x

Review yesterday's skills.


Advance lesson tasks

11. Kick front crawl on right side as in drill 9 for 12 kicks then change to left side for 12 and so on. Insure that body keeps streamlined position throughout the change and face rolls through the water.

12.Vary drill 11 by reducing number of kicks to six before change and then to three. (Will help breathing position.)

(a) Kicking silent front crawl using two or three kick boards on top of each other, feet below sruface.

(b) Kicking exaggerated front crawl with feet high out of the water - one kick board - strengthening.

(c) Kicking front crawl with hands clasped behind back and chin on surface of water - strengthening and conditioning.

(d) Kicking front crawl using fins - obviously to help ankle flexibility.


Swim skills and drills set

test and measurement

Within a workout, one could use several variations of the free drills to help the squad kick (i.e., 25 on side, 25 head up, 25 other side, 25 head down). As one coach put it to his squad, "Kicking is important. All the big muscles are in the legs and these are farthest away from the heart."

Front Crawl Arms Drills

1. Chicken wing drill: swimmers put thumbs in armpits, kick front crawl down the pool, breathing every 3, and stroking with the "chicken wings."


Not too much time should be spent on this drill. Coaches should only use it to sell the high elbow action and the rotation of the shoulders to aid recovery.

2. Start out a few strokes on "chicken wing" then start to push the forearm and hands forward to entry position: (high elbow and hand drag).

3. Begin as in drill 2, but push water forward with backs of hands, so that swimmer recovers with high elbow and drags hand through the water.

4. Start as in 3, but instruct swimmers to clear fingernails over the surface from leaving water to entering. (Aids relaxed and low recovery of arms).

5. Swim 100 yards: Do 25 yards of chicken wing drill, then 25 yards with hands pausing at armpits before entry, then 25 yards with hands pushing water forward, and then the final 25 yards clearing finger nails. This series helps the younger swimmers to develop a compact style of crawl, having high elbow recovery, with hands low and close to body width. It is useful to eliminate the lateral arm sweepers.

2:20 pm


Skills and drills for water polo - body

Goalie play


Skills and drills for water polo - goals

Shooting drill, Pass and shot.


Teamwork emphasis

Types of shots: Push, Wrist, Baseball, reverse.

2:40 pm

Water polo game play

3:20 pm

press ups

exit pool

Journal recap w ConceptMaps

Olympic discussions

Video Highlight


3:30 pm

Get on bus.

Insure all participants have departed