Hello!
As apart of our E-Learning Experience, we will provide you with important information on water safety and learn-to-swim skills, as well as swimming technique, breaking down the mechanics and explaining why these skills are most efficient. Additionally, test your knowledge with a short quiz at the end of each worksheet. These online exercises will help us think about the approach to each skill and the proper technique of all four competitive strokes, as well as racing starts, turns and finishes. Below is some helpful information on the most important points. We should always be thinking about and practicing these fundamentals until they become good habits!
This worksheet's focus is on Turns! Every age group swimmer can improve their times by improving their turns. Turn problems in a race are usually turn problems in practice. Walls are important - we do a start, turn and finish every single repeat of every practice. Swimmers should practice the way they want to race. Practicing these everyday details will improve our performance in races.
The two basic kinds of turns are flip turns and open turns. Both turns have three components: the approach, the turn on the wall and the push-off.
Flip-Turn Main Points: Freestyle and Backstroke are the two types of flipturns.
FREESTYLE -
• Gauge strokes several strokes out to finish on the wall with a full stroke
• Keep your eyes on the cross for a precise turn
• Attack the wall! Do not breath last two strokes into the wall
• Tuck tight with nose to knees, chin to chest and heels to hips
• FAST flip into the wall - FAST push off on back, twist to side
• Kick off the wall using small fast under-water dolphin kicks up to 15 meters and then switch to flutter kick on the breakout
BACKSTROKE -
• Know your backstroke count from last set of flags into wall! (this is necessary for a fast turn)
• Always practice swimming fast into the wall to ensure the same number of backstrokes every time
• Attack the wall! Do not breath last two strokes into it
• Last backstroke is long with a stretch to have a powerful pull while on stomach into the turn
• Tuck tight with nose to knees, chin to chest and heels to hips
• FAST flip into the wall - FAST push off on the back
• Powerful push off wall with straight back and tightly streamlined body
• At least 4 small fast underwater dolphin kicks off every wall, every time!
• Just before surfacing and beginning to swim - dolphin kicks switch to flutter
Open Turn Main Points: Breaststroke, Butterfly and IM turns are similar. The difference is in what the swimmer does on the push-off and breakout strokes.
• Learn to judge the walls and know when contact will be made
• Two hand touches for Butterfly and Breaststroke
• Flat Neck – eyes looking down even after hands touch the wall!
• Never grab onto the gutter
• Feet on wall as fast as possible
• Lead hand releases the wall quickly on contact
• Knees toward the chest quickly – tight body
• Powerful push off wall with straight back and tightly streamlined body
• Kick into the breakout
• Break out into stroke with momentum – STRONG, FAST, FORWARD first stroke
1. Which type of turn is used when swimming breaststroke and butterfly?
2. Which is the fastest kick leaving the wall when doing a Backstroke flip-turn?
3. Should we breath first stroke after the breakout?
4. Should our feet touch the wall when doing a flip-turn?
5. Which answer is correct when doing a backstroke flip-turn?
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