We swim for good times!
We swim for good times!
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FAST Swimming

Fitness Attitude Skills Technique

What do we do about controllables at practice and meets? Take control! What do we do about uncontrollables at practice and meet? React with calm confidence. Prepare well. Control what you can. Swim for good times! Learn more at faceupfirst.com.

Fitness

Fitness

Learn more at faceupfirst.com. We swim for good times! You can too.
Learning about sets during swimming lessons. http://www.faceupfirst.com Pool: http://www.brownell.edu
Energy for exercise comes from nutrition. The food you eat contains nutrients. Nutrients help you grow, keep you healthy, and give you energy to swim fast. Drink lots of water, and eat a wide variety of moderate amounts of fruits, vegetables, protein, and whole grains. Take time to learn about nutrition.

Diving Board
Q & A

Individual Medley What does IM stand for? Individual Medley What does Individual mean? All by yourself / One person What does medley mean? A variety of strokes What is the order of strokes in the IM? Fly, Back, Breast, Free How many lengths of our pool do you of do of each stroke in the 100 IM?

Attitude

Ten Training Habits

  1. Support your Teammates

  2. Positive Personal Attitude

  3. Effort

  4. Listening

  5. Be on time

  6. Be informed

  7. Streamlines

  8. Turns

  9. Finishes

  10. Wall to Wall

We swim for good times! Videos every Sunday. Next week: Freestyle Flip Turns www.faceupfirst.com USA SWIMMING: https://www.usaswimming.org/docs/default-source/coaching-resourcesdocuments/american-development-model-for-swimming.pdf
Practice positive self talk every day. Recognize negative self talk and replace it with positive self talk. http://www.faceupfirst.com We swim for good times! New video every Sunday - Next week: Santa Challenges
Swimmers should keep track of their times. You can do this on a spreadsheet or in an app, but the best way for young swimmers to do it is to make a time book to carry in your swim bag. Use your time book to log all of your times and to set goals.
Uploaded by Jeanie Neal on 2018-02-18.
Prepare well. Control what you can. React to uncontrollables with calm confidence. Swim for good times! http://www.faceupfirst.com
What do we do about controllables at practice and meets? Take control! What do we do about uncontrollables at practice and meet? React with calm confidence. Prepare well. Control what you can. Swim for good times! Learn more at faceupfirst.com.
Check out all of the links below. YouTube is a great resource to help you make the most of your break from the pool. See you on the other side!

Skills

Watch the FUF Lesson Swimmers...

BACKSTROKE SKILLS

Backstroke Whistle Commands Video

Short whistles = Get Ready
First long whistle = Step in
Second long whistle = Feet (Place your feet.)
Starter Command = "Take your mark."
Start Signal = "Beep" or "Go!"

Streamline kick past flags.
Start swimming (one arm).

Swim for good times!

printer-friendly skills sheets

Backstroke Finishes Video

Flags are 5 yards/meters from the each end of the swimming course.

Learn your backstroke stroke count from the flags to the wall.

The flags are saying, "Speed up! The wall is coming!"

Finish with hips high and a strong kick. Touch the wall below the surface of the water.

Always practice backstroke finishes at race pace.

Swim for good times!

Count & Confidence http://www.faceupfirst.com We swim for good times! New video every Sunday - Next week: Test 2 (Learning from Mistakes, Freestyle Flip Turns, Backstroke Flip Turns)

Count & Confidence

You can do it! Swim for good times!

Watch the Olympians...

Watch this YouTube video of the Men's 200 Backstroke at Rio from the Olympic Channel to see Olympians demonstrate these skills.

  • Whistle Commands & Start :45

  • Turns: 1:40, 2:10, 2:40

  • Finish 3:05

 

FREESTYLE SKILLS

F - Flip fast! L - Line up straight I - Invert during streamline P - Proceed in the opposite direction S - Swim for good times! (maximize wall speed) http://www.faceupfirst.com We swim for good times! New video every Sunday - Next week: Backstroke Flip Turns

F - Flip fast!
L - Line up straight
I - Invert during streamline
P - Proceed in the opposite direction
S - Swim for good times! (maximize wall speed)

Put your head down and speed up - no breathing inside the flags. Touch the wall fully extended, on your side, under the surface of the water. Practice makes habit. Execute a great freestyle finish every wall, every time. You can do it. Learn more. http://www.faceupfirst.com We swim for good times!

Put your head down and speed up at the flags - no breathing inside the flags.

Touch the wall with your body and arm fully extended, on your side, under the surface of the water.

Practice makes habit. Execute a great freestyle finish every wall, every time. You can do it!

printer-friendly skill sheet

Watch the Olympians...

Watch this YouTube video of the women's 200 freestyle final at Rio from The Olympic Channel and this YouTube video of the men's 100 freestyle from London, also from The Olympic Channel to see Olympians demonstrate freestyle skills. 

Video #1 Women's 200 Free

  • Whistle Commands & Start: 3:05

  • Turns: 3:45, 4:17, 4:45, and 5:55 (replay)

  • Finish: 5:15

Video #2 Men's 100 Free

  • Whistle Commands & Start: 2:35

  • Turn: 3:35 and 4:50 (replay)

  • Finish: 4:00 and 5:03 (replay)

Maintain your speed into the wall. Touch with TWO HANDS. Touch the wall under the surface of the water at full extension. You can do it! Learn more: http://www.faceupfirst.com We swim for good times! You can too.
Backstroke Skills Learn more at http://www.faceupfirst.com. We swim for good times! You can too. New video every Sunday
Practice on the deck first. Feet wide One foot forward Bend knees Bend forward until your chest is resting on your forward thigh and knee (bottom sticking up higher than head) Streamline arms behind head Pick up back foot and tip into the water Control dive belly button deep.
To execute a three-point entry also known as a sit-and-slide, keep one hand on the deck until both feet are in the water. Enter the pool from the right side of the starting block (as you are facing the pool). Leave enough room before you enter so that you do not bump into the swimmer in front of you.

Technique

Technique

New session begins today - We swim for good times! You can, too. http://www.faceupfirst.com New Video every Sunday Next week: Freestyle Finishes
Four components make up the basic skill of swimming. Work toward mastery of these four components before moving on to the advanced stroke techniques.
Face-Up First Breaststroke Progression Part 1 1. Starfish (Elementary Backstroke) 2. Kick-Only Starfish 3. Two kicks on front - two kicks on back Part 2 1. Two kicks, breathe (streamline arms) 2. Two kicks, pull and breath 3. Full breaststroke We swim for good times! You can too. http://www.faceupfirst.com
Face-Up First Breaststroke Progression Part 1: https://youtu.be/jczONi-GF8Q 1. Starfish (Elementary Backstroke) 2. Kick-Only Starfish 3. Two kicks on front - two kicks on back Part 2 1. Two kicks, breathe (streamline arms) 2. Two kicks, pull and breathe 3. Full breaststroke We swim for good times! You can too. http://www.faceupfirst.com
We, swimmers never hold our breath. Inhale on the UP. Exhale underwater on each DOWN. The goal is 50 continuous bobs. Learn more: http://www.faceupfirst.com We swim for good times! You can too.
Why do we call it the butterfly? Because your butt flies! What are the words for the butterfly arms? Butt - Er - Fly (Butt=hips up on entry, Er=hand go down instead of out, Fly=recovery to side) What are the words for the butterfly kick? Butt, butt, butt, butt...
We use Face-Up First pillows every day in practice. It's easy to make your own. Make your own pillow - .pdf Laundry Bag: https://www.walmart.com/ip/Mainstays-Lingerie-Mesh-Laundry-Bag/744295107 Noodles: https://www.amazon.com/Oodles-Noodles-Famous-Foam-Pool/dp/B01H2AHYPO Learn more at http://www.faceupfirst.com We swim for good times! You can too! New video every Sunday
We swim for good times!®️ You can too. Learn more. http:www.faceupfirst.com Developmental / Voyagers Crawl Stroke, 1-2-3-4-Roll, and Freestyle all refer to the same stroke.

 

 

Review Videos

This is a test on the previous NINE videos. The video move very fast. Pause on the questions if you need more time. Good luck! Sets Backstroke Whistle Commands Backstroke Finishes Backstroke Flip Turns Freestyle Flip Turns Freestyle Finishes Self Talk Learning from Mistakes Freestyle Learn more at http://www.faceupfirst.com.

Oops! I've been informed this is actually Test #6. Sorry I mistitled. Lessons still good.

Test yourself on the material covered in the previous NINE videos. Learn more at http://www.faceupfirst.com We swim for good times! You can too. New video every Sunday
Test yourself. This is a review of the material covered in the previous three videos: Butterfly: https://youtu.be/FmP1DIKTx6s Muscles: https://youtu.be/4KpobhrLESg Individual Medley: https://youtu.be/lBNbrDdINZ4 Why do we call is the butterfly? Because your butt flies Words for the butterfly arms? Butt Er Fly Words for the butterfly legs?

Holiday Videos

Happy 4th of July! Be safe. Water Safety Education for Parents & Caregivers http://www.onlinewatersafetycourse.com Learn to swim Face-Up First http://www.faceupfirst.com
We love swimming. Happy Valentine's Day! http://www.faceupfirst.com We swim for good times! You can too. New video every Sunday
Ringing the old year out. Ringing the new year in. Cheer when you hear the bell! It's been a great year of lessons. Thanks everyone! http://www.faceupfirst.com
Happy Holidays! Santa Challenges 1. Walk the Plank: jump from a height fully clothed - this time in holiday pajamas and socks, recover to five-second backfloat, swim to side, exit pool unassisted 2. Take the Plunge: jump from side of pool, recover to balanced backfloat, swim on back 15 feet, exit pool unassisted Learn more at http://www.faceupfirst.com We swim for good times.
Happy Thanksgiving! We swim for good times! http://www.faceupfirst.com
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