Fullerton College Campus Pool

Spring 2002 Instructor: P. Snyder

Em: psnyder@fullcoll.edu

P.E. 149 Swim for Fitness

Objectives: The purposes of this class include, but are not limited to the following-

• Increasing the student’s ability in stroke technique for the four competitive and 1-2 non- competitive strokes.

• Increasing the student’s cardiovascular efficiency and endurance.

• Increasing the student’s knowledge of various conditioning and technique training methods.

• Increasing the student’s enjoyment of the activity and sport of swimming.

Prerequisite: Ability to swim.

Approximate Class progression:

• Introduce/review front and back crawl basic stroke techniques.

• Introduce/review breaststroke basic stroke techniques.

• Introduce/review elementary back, sidestroke basic stroke techniques.

• Introduce/review butterfly basic stroke techniques.

• Introduce/review front and back crawl flip turns.

• Introduce/review interval training, pulse rate check, fartlek, and distance swimming as well as objectives for each.

Textbook: (not required)

Maglisco, Ernest. Swimming Faster.

Instructor phone:

714.992.7128

Additional Note:

Students are forewarned to be sure to wear goggles to class and swim cap if hair is longer.

Attendance requirements:

• Three absences or less = “A”

• Four to six absences = “B”

• Seven to nine absences = “C”

SWIMMING JARGON (for Snyder’s class)

Bilateral breathing - the practice of swimmers breathing to alternating sides during their front crawl stroke. Purpose: to add balance and symmetry to the front crawl while encouraging extension on entry and flexion on follow-through.

Dolphin kick - the kick used for the butterfly stroke. It involves a doubling of the mechanics of the freestyle flutter kick into one combined kick.

Drill - any combination of the following technique rehearsals: bilateral breathing, right arm only, left arm only, fingertip drag, catch up stroke, kick/pause.

Flip turn - a rolling turn utilized for front and back crawl when a swimmer approaches the wall at the end of the pool.

I.M. - Individual medley where the swimmer does a specified distance of each of the four competitive strokes in this order: butterfly, backstroke, breaststroke, freestyle (front crawl).

Interval training - Type of conditioning where the swimmer goes for a specified distance and then rests for a specified time. Typically the person will utilize a pace clock to time the rest.

Lap – 25 yards, on length of the pool; \4 laps = 100 yds.; roughly 72 laps = one mile.

Mixer - combining any of the four strokes during a continuous swim.

Paddles – pieces of equipment that a swimmer puts on his(her) hands to work on pulling the water efficiently.

Pulse rate - Checking one’s pulse to find out where (s)he is with the physical conditioning. Usually a person will want to get his(her) heart rate in the 160-190 beats per minute zone for optimal conditioning.

Streamline - Narrowing one’s body during the pushoff from the wall during a start or turn for any of the strokes. The swimmer accomplishes this by placing his(her) hands above the head and squeezing the arms on his(her) ears.

Stretchout stroke (S.O.) - the practice of rotating a swimmer’s entire body on his/her side for a certain number of kicks. Purpose: to work on rotation of the body and extension of arms during their entry into the water.

Stroke count (S.C.) - the number of strokes it takes a person to swim one lap (25 yards). This is a helpful index of a swimmer’s efficiency during their swimming.