Competitive Swimming Training Competitive Swimming Training ProgramProgram

By Elesha Carbaugh & Alexander GonzalezBy Elesha Carbaugh & Alexander Gonzalez

Training ObjectivesTraining Objectives To increase trainees’ To increase trainees’

knowledge on the knowledge on the topic of competitive topic of competitive swimming.swimming.

To improve trainees’ To improve trainees’ individual swimming individual swimming techniques.techniques.

To increase trainees’ To increase trainees’ awareness of the awareness of the benefits of benefits of swimming.swimming.

Method of TrainingMethod of Training

Audio/VisualAudio/Visual LectureLecture

Quick Facts About SwimmingQuick Facts About Swimming

Swimming started in the 1Swimming started in the 1stst century. century. Swimming has been part of the Swimming has been part of the

Olympics since 1896.Olympics since 1896. Breaststroke is the oldest type of stroke.Breaststroke is the oldest type of stroke. Peanuts are a source of energy for Peanuts are a source of energy for

swimmers.swimmers. Drags slow you down in swimming Drags slow you down in swimming

because they are not skin tight.because they are not skin tight. The shorter your hair is the more The shorter your hair is the more

chance you have for swimming faster chance you have for swimming faster because there is less friction.because there is less friction.

The StrokesThe Strokes

BACKSTROKE

BREASTSTROKE

BUTTERFLY

FREESTYLE

INDIVIDUAL MEDLEY

Backstroke

FreestyleFreestyle

BreaststrokeBreaststroke

ButterflyButterfly

The Start The Start

Freestyle Grab/Track Freestyle Grab/Track StartStart

Breaststroke Dive StartBreaststroke Dive Start Butterfly Grab StartButterfly Grab Start Backstroke In-Water StartBackstroke In-Water Start

RulesRules Swimmers must report all medications they plan to Swimmers must report all medications they plan to

take prior to taking them.take prior to taking them. Any swimmer who acts in an unsportsmanlike or Any swimmer who acts in an unsportsmanlike or

unsafe manner may be penalized. unsafe manner may be penalized. No swimmer is allowed to wear or use any device or No swimmer is allowed to wear or use any device or

substance to increase or enhance his/her speed in the substance to increase or enhance his/her speed in the race.race.

Should a foul endanger the chance of success of a Should a foul endanger the chance of success of a swimmer, the Referee may allow the competitor to swimmer, the Referee may allow the competitor to reswim the event.reswim the event.

Grounds for Disqualification

Butterfly - Alternating movements of arms or legs, pushing the arms forward under instead of over the water surface, a breaststroke style of kick, touching with only one hand at the turns or finish

Breaststroke - Use of an illegal kick, not on breast, alternating movements of arms, or touching with only one hand at the turns or finish.

Backstroke - Turning onto the breast before touching the wall at the end of the race.

Freestyle - Walking on the bottom, pulling on the lane rope, not touching the wall on a turn, or not completing the distance.

Benefits of SwimmingBenefits of Swimming Whole body conditioning – Tones your Whole body conditioning – Tones your

upper and lower body because it utilizes upper and lower body because it utilizes nearly all of your major muscle groups.nearly all of your major muscle groups.

Low risk of injury – There is low risk of Low risk of injury – There is low risk of injury because there is no stress bones or injury because there is no stress bones or joints.joints.

Improve blood pressure – A workout Improve blood pressure – A workout routine that includes swimming can routine that includes swimming can reduce and possibly prevent high blood reduce and possibly prevent high blood pressure.pressure.

Stress reduction – Swimming is very Stress reduction – Swimming is very relaxing because it allows more oxygen relaxing because it allows more oxygen to flow to your muscles and forces you to to flow to your muscles and forces you to regulate your breathingregulate your breathing

QuizQuiz

1- Can a person swim faster 1- Can a person swim faster under water or on top of the under water or on top of the water? (12/22)water? (12/22)

a)a) On top of the waterOn top of the water

b)b) Under the waterUnder the water

QuizQuiz

2- What are the official 2- What are the official competitive swimming competitive swimming strokes? (4/22)strokes? (4/22)

a)a) Freestyle, backstroke, sidestroke, Freestyle, backstroke, sidestroke, butterfly, breaststrokebutterfly, breaststroke

b)b) Front crawl, backstroke, butterfly, Front crawl, backstroke, butterfly, breaststrokebreaststroke

c)c) Backstroke, freestyle, butterfly, Backstroke, freestyle, butterfly, breaststrokebreaststroke

d)d) Freestyle, backstroke, Freestyle, backstroke, breaststroke, butterfly, individual breaststroke, butterfly, individual medleymedley

QuizQuiz

3- Male competitive swimmers are 3- Male competitive swimmers are required to shave their bodies required to shave their bodies before competing. (15/22)before competing. (15/22)

a)a) TrueTrue

b)b) FalseFalse

QuizQuiz

4- The dolphin kick is used in 4- The dolphin kick is used in which of the following which of the following strokes? (9/22)strokes? (9/22)

a)a) Front crawlFront crawl

b)b) BreaststrokeBreaststroke

c)c) BackstrokeBackstroke

d)d) ButterflyButterfly

QuizQuiz

5- Using which of the 5- Using which of the following can a person swim following can a person swim the fastest? (11/22)the fastest? (11/22)

a)a) FreestyleFreestyle

b)b) BreaststrokeBreaststroke

c)c) ButterflyButterfly

d)d) Side StrokeSide Stroke

SourcesSources

www.youtube.comwww.youtube.com www.specialolympics.orgwww.specialolympics.org www.tqnyc.orgwww.tqnyc.org www.lifescript.comwww.lifescript.com www.usaswiming.orgwww.usaswiming.org