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47 Cards in this Set
- Front
- Back
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Asu pool length |
25 yards x 50 meters |
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SCY |
Short course yards (where 50yds = 1 lap) |
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LCM |
Long course meters (50=1 length and 100m = 1 lap) |
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ASU pool temperature |
81 +/- |
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Top of the clock |
:00 |
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Bottom of the clock |
:30 |
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Drill |
An activity focusing on a specific action in a stroke to improve overall stroke |
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Long axis |
Competitive strokes (FR, BA) Rotation |
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Short axis |
Competitive strokes (BR, Fly) Undulation |
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Catch and streamline |
Common to all 4 competitive strokes |
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Kicks for competitive strokes |
Fly = dolphin BA= flutter BR= frog FR= flutter |
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IM |
Individual medley |
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Order of strokes in IM |
-Fly/BA/BR/FR = the 4 competitive strokes No flip turns in the 100 yard IM; open turns from one stroke to the next |
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Flip turns for ___ & ___ only; open turns for all other strokes |
FR & BA |
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Which strokes get two-hand touch open turns? |
BR & Fly |
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Non competitive strokes |
-Elementary backstroke (EBA) -Side stroke (SS) - combat side stroke (CSS) -sprint side stoke (SSS) |
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Arms ____ come out of the water for all 4 non competitive strokes |
Never |
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CSS & SSS are a combination of |
Freestyle, breaststroke, and side stroke |
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Kicks for non-competitive strokes |
EBA= frog SS= scissor CSS= scissor & flutter SSS= scissor & flutter |
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EBA |
Arms and legs move together simultaneously up/out/together and glide |
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SS |
-Hands meet under chin; kick hands back out -one hand works while the other hand slices -legs kick wide toward the lane lines -top leg kicks forward |
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CSS |
Two full arm pull, SS scissor kick, BR recovery glide with FR kick, breathe at the end of first pull |
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SSS |
Same as CSS except one full arm pull and a half pull in a BR/FR/SS combination pattern |
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BA |
-Shoulder first, shave your chin -hands enter @ 10:00 & 2:00 -Head still, body rolls -Small, quick kicks (power from hips) -hands to hip -thumb out, pinky in |
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FR |
-roll (or rotate) & reach (lean on arms) -arms go slow, feet go fast -front quadrant swimming -breathe to side (ear to shoulder) -Look down at bottom of pool and over shoulder when breathing |
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'Long axis' competitive strokes example drills BA |
-Rotation with arms down by side -Rotation with arms streamline -arms lead with shoulder in-line and up -12 kick switch or 6 kick switch -One arm -Backstroke corkscrew -the wave -banana boat |
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'Long axis' competitive strokes example drills BA |
-Rotation with arms down by side -Rotation with arms streamline -arms lead with shoulder in-line and up -12 kick switch or 6 kick switch -One arm -Backstroke corkscrew -the wave -banana boat |
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long axis example drills for FR |
-sculling -arm lead on side looking down -12 kick switch or 6 kick switch -one arm, breathe opposite side (other arm on opposite hip) and/or one arm breathe same side -fingertip drag -catch up -fist/open Freestyle corkscrew |
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Example short axis |
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3 competitive starts |
1. grab = both feet on front of block 2. Track = one foot forward one foot back on block (most common) 3. Backstroke = start in water holding block or wall |
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3 competitive starts |
1. grab = both feet on front of block 2. Track = one foot forward one foot back on block (most common) 3. Backstroke = start in water holding block or wall |
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Primary benefit of A. kickboard and fins B. Pull buoy and paddles |
A. Focus on legs B. Focus on arms |
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Fartlek (swim) |
A continuous workout alternating bursts of intense swims with less intense 'active rest' swim
Ex. 100 FR sprint 25/easy 25 alternating but continuous |
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Supine |
Face up |
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Target heart rate zone |
The level of intensity necessary to build aerobic fitness |
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Treading water |
Movements to stay vertical and stationary with head out of water |
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Personal safety rules |
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FITT |
Frequency- how often Intensity- how hard Time- how long Type- what kind |
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Interval swim |
Swim + rest = time given ex. 4x25 on 1:00 |
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Sprint |
A short race at top speed, a burst of speed of activity |
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Aerobic |
Long continuous exercises requiring muscles to use oxygen, thus strengthening the heart & reducing fat (under 85% effort) |
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Anaerobic |
Short intense burst of exercises that requires muscles to use little/no oxygen (85-95% effort) |
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VO2Max |
Training that requires 100% effort with low rest |
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Lactate |
Training that requires 100% effort with high rest |
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Progression |
Gradual increases in FITT principles (10% every 1-2 weeks) |
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Personal safety rules |
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Sculling |
Staying afloat using forearms and hands only (back & forth with arms) |
