AOP – SWIMMING-FREESTYLE

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RULES AND REGULATIONS

Disqualifiable Offences

Start: On the signal.

During the Activity:-A swimmer cannot ‘walk’ and use the floor for momentum-A swimmer cannot tug on lane ropes.

Costume:(for both sexes) shall be of a material not offering Thermal Protection or Buoyancy and shall be Sleeveless and Legless

Freestyle Rules (FINA)

1. freestyle means any style other than backstroke, breaststroke or butterfly.

2. Some part of the swimmer must touch the wall upon completion of each length and at the finish.

3. Some part of the swimmer must break the surface of the water throughout the race, except it shall be permissible for the swimmer to be completely submerged during the turn and for a distance of not more than 15 metres after the start and each turn. By that point, the head must have broken the surface.

THE PERFECT MODEL – MICHAEL PHELPS

https://www.youtube.com/watch?v=FeA1X1RRyJ8

The swimmer is Michael Phelps; a competitive athlete at an elite level, performing freestyle at training.

OBSERVATION/ANALYSIS

Skill Performance

Breath Control Breathing after every 2 stroke, quick breath then head goes down. Good head rotation.

Body Position Body is in a horizontal position, streamlined when arms are stretched forward. Body rotates when arms are perpendicular, which gives power.

Arm movement Arms slide into the water easily and stretched out. Quick rotations at the shoulder.

Leg movement Perfectly balanced and in rhythm. Strong kicks and just below the surface.

Timing/Coordination of Parts Fluid arm movement and leg movement as if his body is one unit

THE IMPERFECT MODEL

https://www.youtube.com/watch?v=R54MlJSaJp4

- About 20th min

Freestyle being performed by Shaq during training

OBSERVATION/ANALYSIS + EVALUATIONSkill Performance

Breath Control Not very consistent, sometimes 4 arm pulls sometimes 5 arm pulls. Over rotation of head, makes breathing inefficient.

Body Position Moving too much side to side, the body position is unstable. Not very streamlined

Arm Movement Elbows are too high, therefore no “finger tip” drag across the surface of the water. Arms doesn’t extend. He wasn’t rolling his shoulders

Leg Movement Very weak short kicks. The kicks arent near the surface of the water, its too deep.

Timing/Coordination Both leg and arm movements are co-ordinated

Strengths:• Correct arm and

body movement, correct arm movemement. Arms enter the water properly.

• There is co-ordination between his arm and leg movements

Improvements:• Have a consistent

breathing technique• Keep body more

balanced• Make kicks stronger

and near the surface

• Cant tumbleturn• Wasn’t streamlined

enough

PRACTICES AND DRILLS TO IMPROVE (THE IMPERFECT MODEL)

Practice I – Kick Only

Practice II - Pull Buoy swim with only arms

Practice III – breath control practice

Swim first 25 breathing to left every 4 strokes, next 25 breathing to right every 4 strokes, final 50 breathing to either side every 3 strokes. Repeat.

This is to exercise correct breathing patterns.

1. Hold out a kickboard and swim solely by kicking, head down with a breath every 6 kicks

4lengths of 25metres

2. Flutter kick on side. Lie on one side with lower arm extended, ear resting on arm, upper arm along body; hold on to a board with top hand if necessary. Kick from hips (not knees), looking up and keeping knees and side or back of head in water.

Switch sides every 25m for 100metres

Pulling, freestyle. Squeeze a pull buoy between upper thighs and swim only with upper body (no kicking).

This will straighten the body and will focus on arm rotation and strength.

LINKS TO SKILL RELATED FITNESS AND HEALTH RELATED EXERCISE

SRF

Balance- makes the swimmer horizontal and balanced

Coordination- Need both the co-ordination of arm and leg movement to swim effectively

Power- power is both speed and strength, therefore, both is needed to swim competitively. Both arm and leg power is needed to be faster in swimming.

HRE

Muscular Endurance- allows the arms and legs to be constantly used without getting tired

Cardiovascular Fitness- needed so that swimmers can swim long distance effectively, not tiring

Flexibility- needed to succesfuly rotate body and arms

Body Composition- body composition affects body shape and the body’s ability to swim and compete. Eg: mesomorph, ectomorph

LEADERSHIP AND TACTICS

Leadership in Swimming:

• Outstanding ability in the sport

• Enthusiasm

• The ability to motivate

• Ability to read the game or sporting situation

- Leadership in swimming is needed during relays.

- Swim captain

Tactics used in swimming:

• Taking out a race faster than expected

• Taking out a race slower than expected

• Drafting• Breathing techniques