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PE Coursework- Swimming In this I am going to be stating the skills needed in the sport swimming, and also analysing Kim , on her swimming. I will be looking at her strengths and weaknesses in all strokes. I will be using drills to help Kim improve her weaknesses. To become a good swimmer good technique is needed. I will be doing the order of the strokes in the order of an IM (individual medley). Position / technique for Butterfly (Fly). Body position- It is an undulating movement throughout the complete stroke cycle with the head hyper extending during inhalation and moving downwards for exhalation. Arm and leg movements are synchronised and continuous. Pulling- At this point your body should be prone, although the back will be slightly arched. On entry your arms will almost be straight, they should be shoulder width apart. As your hands reach the water the tumbs and first finger enter the water first, the palms face out. Underwater your arms should bend and pull into a diamond shape, before pushing your hands up past your thighs and bringing them out of the water. On recovery little finger leaves water first arms recover low and almost straight with hands relaxed. Your arms should just cover the water on recovery as you will waste energy and time bringing the arms too high out of the water. Kicking- The kicking action is a dolphin kick. The legs move, upwards and upper leg now drops with the lower leg continuing to the surface, giving a ‘V’ like shape between upper and lower leg. A downwards movement is generated at the hips with the lower legs forcefully propelled downwards until they come back in line with the upper leg. This action gives both propulsive power and consequent raising of the hips. Both legs move together and are close together. Two leg kicks to one arm pull, the first kick should be done when your arms enter the water and the second kick should be when you pull through. Feet should be flexed (pointed). Breathing- As the hands push under the body, shoulders and head rise forward so that a breath can be taken. Chin pushed forward to breathe, head snapped down quickly once breath has been taken. Breathe on each stroke or every two strokes. Explosive breathing is generally used. Turn- In a butterfly turn you need to come in at speed. As you come to the wall you need to touch with both hands simultaneously. Bring one hand underneath you, swing your hips up and place your feet on the wall. The other arm should now pull away underwater, both arms meet at the front and push of the wall. Then you can do a couple of butterfly kicks underwater and then in to the stroke again. Breath on the second stroke in from the turn. Position / technique for Back Stroke Body position- Lying on your back, horizontal and streamlined. Hips need to be kept high, and your chin needs to be quite close to your chest. Body Position is shown below: Pulling- Entry in the pulling- Arm in line with shoulder, fully extended, little finger enters the water first. Hand needs to go into the water about 30cms, and catches water. The hand will then travel downwards and outwards, the elbow bends, hand now travels upwards and backwards and inwards. Hand just below the surface of the water. Hand sweeps downwards and inwards, arm now fully extended, hand just below hip. The hand must accelerate throughout. Shoulders need to roll to enable bent arm action, and help with the recovery of the other arm. Arms pull alternately. Recovery- Hand rotates inwards, leaves the water with thumb first. Arm recovers over the water surface, straight. As the arm is level with shoulder the hand rotates to enable a little finger first entry. One arm should be releasing water as the other arm enters the water. Picture of this is shown below: Kicking- Your kicking will be up and down alternating, and should be continuous like freestyle. Kick needs to be from the hip, travels down the leg to a flexible ankle. A slight splash will accrue. In back stroke a strong kick is needed to provide a good balance and body position. Breathing- This is very easy on backstroke as your head is always above the water. You should inhale on recovery of one arm, and exhale on recovery of the other arm is the best way of breathing, whilst doing back stroke. Arms need to be completely opposite one another, as one arm enters and begins to pull, opposite leg kicks down. Turns-Just like in freestyle there are two ways in which you can turn. You can simply touch and push off or you can turn over onto your front, then do a tumble turn and turn onto your back. When doing the tumble turn you need to come into the wall with power and speed. When you are on your back you can not see how far away you are from the wall, so when you get to the flags you need to count how many strokes it takes to touch the wall. Once you know how many strokes until you touch the wall, you will need to take one stroke away from that amount of strokes so you have enough room too turn. So you come into the wall counting your strokes and then you turn over onto your front do a tumble turn but come off onto your back. Then a butterfly kick is effective until you reach the surface and then you carry on with your normal stroke. Position / technique for Breast Stroke Body Position- At full extension of the arms and legs the body is almost horizontal, it then has an undulating action, as the head and legs rise, and fall throughout the whole of the phase cycle. Arm and leg movements are synchronised and continuous except for the glide. There are two main styles of breast stroke the flat style and the wave style. Competive swimmers mainly do wave style as this is more quicker and gains speed. Pulling- Bring your arms in front of you together and reach forward, at the same time drive your head forwards into the water with your arms. Palms point inwards, when you have reached far enough turn your palms so they face outwards, fingers down and then pull outwards and back till you are level with your shoulders. Recover hands from this position to under your chin, tuck your elbows in. This should be the fastest part of the pull. Kicking- From the extended position , the upper leg recovers hip width apart and to an angle of around 140 degrees to the lower abdomen. The feet dorsiflex and the action continues outwards, backwards, downwards and inwards. The feet now come together in a stretched, flexed position. Breathing- The inhalation is taken during the inward scull, and the exhalation takes place throughout the remainder of the stroke cycle. Do not bring your head to high when breathing and when you put your head underwater again tuck it in. In the pictures below it shows each part of stroke very well. Turns- Swim fast to the wall, touch the wall with two hands simultaneously. Bring one hand underneath you, swing your hips up and place your feet on the wall. The other arm should now pull away underwater, both arms meet at the front and push off the wall strongly. As with the dive do one and a half arm pulls and one leg kick before returning to the water surface. Position/ technique for freestyle- Body position- Your body should be flat and streamlined, with your head prone. Your face should be in the water around eyebrow level. Your hips should be close to the surface of the water and your legs need to be in line with the body. `Pulling- The entry of your arms should be in front of your head and between head and shoulder line. The position of the hand needs to be pitched slightly out-wards, and the fingers will enter the water first. Propulsive part of pulling- Hand goes forward and outwards to catch the water, then sweeps downwards with elbow flexing and remaining high. (The pull back should be an S shape). Hand now sweeps upwards and backwards, the arm should now be fully extended palm turns to release the water. Recovery- The elbow needs to leave the water first and remains high throughout, the hand travels forward, close to your head, arm then stretches forwards in preparation for the entry again. Kicking- In kicking, you should kick from your hips. Legs will stay close together. Your knees will bend slightly but the main part of the kick needs to be done with your feet. The kicks should be small, quick and should alternate up and down. Your kick should flow with your body position. Whilst kicking your ankles and feet need to be relaxed. Breathing- You can breathe either one side of the body(unilateral), left or right, or you can breathe bilateral, which is every 3,5,or 7 strokes. The head should turn to breathe as the arm of the opposite side is entering the water. The head then returns to the central face down position. Turn- In frontcrawl either a touch turn or tumble turn is acceptable. In a touch turn you swim towards the wall, touch the wall, with either 1 or 2 hands and then your hips should swing around and push off in a streamlined position.
Approximate Word count = 6331
Approximate Pages = 25.3
(250 words per page double spaced)
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