Navigate to Swim & Water Polo Camp, SDA lesson #s: Overview, To Do List
| Calendar span: | M | T | W | Th | F |
|---|---|---|---|---|---|
| Week 1, June 26-June 30 | 1 | 2 | 3 | 4 | 5 |
| Week 2, July 3, 4th = off, 5-7 | 6 | off | 7 | 8 | 9 |
| Week 3, July 10-14 | 10 | 11 | 12 | 13 | 14 |
| Week 4, July 17-21 | 15 | 16 | 17 | 18 | 19 |
| Week 5, July 24-28 | 20 | 21 | 22 | 23 | 24 |
| Week 6, July 31, August 1, 2 | 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.
Video
Swim Race, Shaquille O'Neall vs. Michael Phelps
Shaquille O'Neall vs Michael Phelps Swimming Competition
Video Commercial about Greatness and Platform Diving being scary by Nike
Nike Find Your Greatness. — Diver
Nike ad: Find your greatness. A young diver on the 10-meter tower.
- See some of the videos on the page, Vertical kicking
Lesson Notes for Week 3, Lesson 13
Ever hear of David Nolan, PA record breaker? Show video.
Back Crawl Kicking Drills:
l. Kick, arms at sides, (emphasize - toes just to break surface - "make water boil).
2. Kick, hands on thighs, head forward enough for swimmer to see top of splash made by feet.
3. Using a lightly weighted tube (12-inches x 1-and-half diameter) held in front of hips. Kick back crawl (assist natural swim position and stops back arching).
4. Holding kick board beneath head, kick Backstroke (use board as pillow).
5. Extend arms, holding kick board behind head, kick back crawl (strengthens kick and improves body alignment).
6. As drill 5 but without kick board.
7. Clasp hands and extend arm behind head, trying to rest head on upper arms (improves body alignment and head position).
8. Using weighted tube (see drill 3) hold rube at ends, extend arms beyond head and kick Backstroke. (Improves flexibility of shoulder, holds hands below surface of water and overloads the kick).
9. With hands at sides, kick back crawl and after six kicks raise right arm with elbow locked to 45-degrees with horizontal, continue for length.
10. As in drill 9 but use left arm.
11. Start as in drill 9 but alternate raising and lowering of arms every six kicks. Proceed to three kicks (improves the strength of kick and introduces the straight arm ready for recovery).
12. Push off on back and raise both arms to 45-degree to horizontal and further kick (over loads kick strengthens quadriceps).
13. Kick back crawl, hands at sides, roll on to right side raising left shoulder and elbow clear of the water for six kicks, change to left side raising right shoulder and elbow clear - proceed in stages o three kicks per side (introduces longitudinal rolling of the body in the stroke and promotes the practice of clearing shoulder before recovery of rm begins).
14. Flutter kick on right side, hands at sides, (waving legs from hips - keep back straight).
15. As drill 14, but on left side. (These drills familiarize swimmers with water pressure on whole leg during kick).
Breastroke Turns:
1. From five yards out, swim breastoke into wall, turn and push off and glide to a stop.
2. As drill 1 check when speed drops off then use underwater pull.
3. As drill 2, then add kick as arms stretch to full extension at the surface.
4. Check distance each time and try to improve.
5. Swim into wall from five yards out, turn, push off surface and sprint to other end.
6. Swim a series of such distances going at a set time. (Keep a watch on distance achieved from push.)
7. Swim widths of pool trying to maintain the same number of strokes throughout.
8. Underwater breasttroke across the pool, coming up for turns.
9. Time should be spent on practicing push-offs, especially for breastrokers introducing underwater pull and kick to get the greatest distance possible.
Lesson: Skills / Biomechanics (ebook)
Lesson: Strategies: Relays (ebook)
Timeline for Week 3, Lesson 13
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1:40 pm |
Welcome students Change into suits Introduction of activities Warm-up exercises |
Ever hear of David Nolan, PA record breaker? Show video.
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Fitness lesson Aquatic fitness workout |
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Swim lesson tasks |
Back Crawl Kicking Drills: l. Kick, arms at sides, (emphasize - toes just to break surface - "make water boil).
2. Kick, hands on thighs, head forward enough for swimmer to see top of splash made by feet.
3. Using a lightly weighted tube (12-inches x 1-and-half diameter) held in front of hips. Kick back crawl (assist natural swim position and stops back arching).
4. Holding kick board beneath head, kick Backstroke (use board as pillow).
5. Extend arms, holding kick board behind head, kick back crawl (strengthens kick and improves body alignment).
6. As drill 5 but without kick board.
7. Clasp hands and extend arm behind head, trying to rest head on upper arms (improves body alignment and head position).
8. Using weighted tube (see drill 3) hold rube at ends, extend arms beyond head and kick Backstroke. (Improves flexibility of shoulder, holds hands below surface of water and overloads the kick).
9. With hands at sides, kick back crawl and after six kicks raise right arm with elbow locked to 45-degrees with horizontal, continue for length.
10. As in drill 9 but use left arm.
11. Start as in drill 9 but alternate raising and lowering of arms every six kicks. Proceed to three kicks (improves the strength of kick and introduces the straight arm ready for recovery).
12. Push off on back and raise both arms to 45-degree to horizontal and further kick (over loads kick strengthens quadriceps).
13. Kick back crawl, hands at sides, roll on to right side raising left shoulder and elbow clear of the water for six kicks, change to left side raising right shoulder and elbow clear - proceed in stages o three kicks per side (introduces longitudinal rolling of the body in the stroke and promotes the practice of clearing shoulder before recovery of rm begins).
14. Flutter kick on right side, hands at sides, (waving legs from hips - keep back straight).
15. As drill 14, but on left side. (These drills familiarize swimmers with water pressure on whole leg during kick).
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Advance lesson tasks |
Breastroke Turns:
1. From five yards out, swim breastoke into wall, turn and push off and glide to a stop.
2. As drill 1 check when speed drops off then use underwater pull.
3. As drill 2, then add kick as arms stretch to full extension at the surface.
4. Check distance each time and try to improve.
5. Swim into wall from five yards out, turn, push off surface and sprint to other end.
6. Swim a series of such distances going at a set time. (Keep a watch on distance achieved from push.)
7. Swim widths of pool trying to maintain the same number of strokes throughout.
8. Underwater breasttroke across the pool, coming up for turns.
9. Time should be spent on practicing push-offs, especially for breastrokers introducing underwater pull and kick to get the greatest distance possible.
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Swim skills and drills set test and measurement |
5 x 50 #1 stroke, 5 x 25 #2 stroke. Easy 300 pulling, choice.
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Lesson: Skills / Biomechanics (ebook) Lesson: Strategies: Relays (ebook) |
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2:20 pm |
Skills and drills for water polo - body |
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2:40 pm |
Water polo game play |
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press ups exit pool Journal recap w ConceptMaps Olympic discussions Video Highlight |
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Get on bus. Insure all participants have departed. |
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