Campers in the Swim and Water Polo Camp attend the same high school setting for literacy in the morning. After lunch, campers go to the indoor swim pool in the school for the afternoon activity period from 1 pm to 4 pm.

Contents 1 General Description 1.1 Sample day at the pool: 1.2 Beyond the pool time examples: 1.3 Weekly Objectives 1.3.1 Week one: 1.3.2 Week two: 1.3.3 Week three: 1.3.4 Week four: 1.3.5 Week five: 1.3.6 Post Camp: 1.4 Early Bird and Extra Bird! 1.5 Shared schedule notes for the swim week and Kayaks:

General DescriptionEdit

The pace and focus changes in the session each day. All stay motivated and engaged as new challenges are always introduced.

The three hour practice has the following general sequence:

• 1 pm: Team meeting, dry-lands, warm-up, competitive swimming workout.

• 2 pm: The squad is split into two stations for the middle hour. All stay in the pool area. Kayak activities happen with half and the other half has in-depth learning. On most days, after 30 minutes, the two groups flip.

• 3 pm: Water polo practice. Breaks between activities help for recovery and better focus.

Sample day at the pool: Edit

• By 1 pm: arrival on deck in suits with equipment ready. Greetings with coaches. Welcome. Socialize. Learn names of mates.

• 1 pm: Team Meeting, Review, Instructions, Interviews. Mind Leads and Body Follows. Presentations of Vocabulary. A For Athlete announcements.

• 1:15: Warm up routine

• 1:20: Dry Land Exercises (some days)

• 1:30 Swimming warm up, drills, skills.

• 1:40 Main sets, kicking, pulling, springs.

• 2:00 – Four lane-lines are removed.

• 2:01 - Split into two groups:

• • Group A to do in-depth of skills, perhaps video tape dives and streamline. Watches video tape. Performs some dives in one corner lane in deep end.

• • Group B to do kayak play: Learn to water escape once a boat flips in shallow end of pool. Zig zag race in the last 10 minutes for time, and if your boat flips, do a water exit.

• 2:30 – Groups A and B switch stations

• 3:00 – Water polo goals into pool. Other lanes out of pool.

• 3:01 – Caps, balls, into water and water polo drills begin

• 3:20 – Shooting drills

• 3:30 – half-court games

• 3:40 – full pitch game with team Alpha vs. Bravo

• 3:50 – full pitch game with team Zelda vs. Delta

• 4:00 – hit the lockers at end of day.

Beyond the pool time examples: Edit

Optional 4H.CLOH.Org activities happen as early as 6:30 am. Some will go to the swim pool for early bird on some days. Early bird is optional and extra!

Outdoor movies, also optional.

Journal writing for The Treasure Within, a swimmers log book can happen at home.

Paper and wiki contributions for glossary / vocabulary and uploaded to A for Athlete as time permits at home or at the library.

Stretching at home before and after sleep, 6 minute routine.

Weekly Objectives Edit

Week one: Edit

Swimming, paddle and water polo assessments.

Opening tests.

Crash course for nonswimmers to get deep water skills.

Learn exercise routine

Swim freestyle drills and understand distance per stroke

Week two: Edit

Swim breastroke

Understand all water polo rules

Understand swim meet behavior and expectations and rules

Master kayak water exit and test the kayak roll.

Play kayak water polo drills and first games

Understand Tropical Penguin inventory of stroke videos

Week three: Edit

Understand expercise routine 2

Swim butterfly

Play full water polo game

Explore, by camper by chapter, the SSS text book, US Tactical Water Polo by Monte Nitzkowski, six time USA Olympic Coach. See page 28 of the enclosed SSS catalog. Each camper is responsible for only one chapter. Other readings and DVDs about water polo are optional.

Week four: Edit

Swim backstroke

Have In-house water polo league in full swing

Prep for Aquatics Carnival.

Exposure to Lifeguarding and Surf Competitions

Upload vocabulary terms to A For Athlete wiki

Upload best of videos to wiki

Week five: Edit

IM (Individual Medley) time trials

Do pulse plots and challenge set 8 x 100 on interval

Play full kayak water polo game

Refine multi-media online content and performance results.

Post Camp: Edit

Celebrate and compete at the Olympic Sports Carnival. This can be a two day event at Allegheny County's North Park. We'll be able to gain admission to the pool and use part of the pool for time trials, meets and competitions.

Time utilization in the afternoons for maximum learning pivots on the execution of the lesson plans, all charted before the summer arrives. Teams and coaches will have a minute by minute set of tasks. However, the kids are going to need some flex time and social time. This is why we have the 4H.CLOH.Org Extra Time and Early Bird Sessions.

Early Bird and Extra Bird! Edit

A rich schedule for extra activities is being planned for the campers. Dozens of extra and optional sessions are better described as part of the RFP devoted to the Sports Management and Entrepreneur Camp. However, participants in all of the CLOH.Org camps, and perhaps others as well, are able to take advantage of these extras. These extras are before 9 am and after 5 pm on weekdays and on the weekends. These extras are offered in collaboration with Penn State University's Extension in Allegheny County and 4H. The site, 4H.CLOH.Org will have all the details for parents and community to discover. More details about 4H.CLOH.Or are in the end section.

Shared schedule notes for the swim week and Kayaks: Edit

One day per week, the kayaks are used by the swim squad of the Olympic Sports Camp. The swimmers in the Olympic Sports Camp meet at a different location from those in the Swim and Water Polo Camp. That days session, the kayaks are used the first hour then swimming and water polo are in the final two hours. This allows the kayaks to be shared with those in the Swim and Water Polo Camp. The kayak equipment can be towed from one setting to another, say Schenley to Peabody, from 2:30 to 3:00. So, on these days, kayak play occur at 1 pm with the campers in the Olympic Swim Camp and then at 3 pm with the Swim and Water Polo Camp.