Meeting Locations: Gregory Aquatic Complex Natatorium Deck Texas Swim Center Pool Deck

Department Web Site: Syllabus Site: Workouts: THE UNIVERSITY OF TEXAS AT AUSTIN COLLEGE OF EDUCATION DEPARTMENT OF KINESIOLOGY AND HEALTH EDUCATION DIVISION OF PHYSICAL EDUCATION Aquatics Department Fall 2017 https://education.utexas.edu/faculty/don_crowley https://utdirect.utexas.edu/apps/student/coursedocs/nlogon/ http://www.swimmingworldmagazine.com/workout/ Meeting Locations: Gregory Aquatic Complex Natatorium Deck Texas Swim Center Pool Deck (GRE-D) (TSC-D) PED 101J BEGINNING SWIMMING-I. 11865 TTh 2:00pm-3:30pm @ GRE Pool PED 101J BEGINNING SWIMMING-II. 11870 TTh 3:00pm-4:30pm @ GRE Pool 11875 TTh 4:00pm-5:30pm @ GRE Pool PED 101J STROKE TECHNIQUE AND FITNESS SWIM 11885 TTh 8am-9:30am @ TSC Pool 11880 TTh 9am-10:30am @ TSC Pool PED 106C SWIM CONDITIONING 11995 TTh 8:30am-10:00am @ TSC Pool 12000 TTh 9:30am-11:00am @ TSC Pool 12005 TTh 10:30am-12:00pm @ TSC Pool 12010 TTh 11:30am-1:00pm @ TSC Pool 12020 TTh 10:00am-11:30am @ TSC Pool 12025 TTh 11:00am-12:30pm @ TSC Pool 12015 TTh 12:00pm-1:30pm @ TSC Pool KIN 119 SWIMMING-BASIC CORE 11245 TTh 8:00am-9:30am @ TSC Pool 11250 TTh 10:00am-11:30am @ TSC Pool 11255 TTh 11:00am-12:30pm @ TSC Pool KIN 311 Water Safety Instructor /Lifeguarding/ Lifeguarding Instructor 11180 T 5:30pm-8:00pm @ TSC Pool KIN 127D/ 227D/ 327D/ 627D Undergraduate Student Assistant - FIELDWORK 11385/ 11390/ 11395/ 11400 TTh TBD @ TSC Pool/ GRE Pool

Kinesiology and Health Education Aquatics Teaching Faculty: INSTRUCTOR: E-MAIL: PHONE: OFFICES: OFFICE HOURS: Tanvi Sanjiv Doddanavar tanvisdoddanavar@utexas.edu TBA TBA TBA and by appointment INSTRUCTOR: E-MAIL: PHONE: OFFICES: OFFICE HOURS: Mariah Harper mariah.harper@austin.utexas.edu TBA TBA TBA and by appointment INSTRUCTOR: Don Crowley E-MAIL: crowley@austin.utexas.edu PHONE: (512) 232-3949 OFFICES: TSC 4.204 / GRE 4.142 OFFICE HOURS: TTh 7:15am-8:00am @ TSC Pool TTh 1:30pm-2:00pm @ GRE Pool Th 5:00pm-5:30pm @ GRE Pool Th 5:45pm-6:45pm @ TSC Pool and by appointment I. GENERAL INFORMATION A. CREDITS: 1 semester hour. PASS/FAIL OPTION: This is a 1 hour credit course; therefore, your final grade will be reflected in your University GPA. Any student (except KIN majors) may elect to take Kinesiology courses Pass/ Fail. Graduate students are ADVISED to enroll Credit/No Credit; graduating seniors are urged to enroll Pass/Fail. B. PREREQUISITES: PED 101J-BEG SWIMMING I. Non swimmer or very weak swimmer (uncomfortable in deep water). PED 101J-BEG SWIMMING II. Well-adjusted to deep water, but weak swimmer. Able to swim one length on front or side and one on the back. Able to enter deep water and tread for one minute. PED 101J-STROKE TECHNIQUE & FITNESS SWIMMING Well-adjusted to deep water, but weak swimmer. Able to swim one length on front or side, one on the back and one additional stroke. Able to enter deep water and tread for one minute. PED 106C-SWIM CONDITIONING To help students attain physical fitness through development of proper swimming techniques. Students will be taught skills so that they may continue to include aerobic swimming as a means of exercise throughout their lifetime fitness program. Should be able to swim 50 yards in 50 seconds or less and well-adjusted to deep water. KIN 119 SWIMMING-BASIC CORE Well-adjusted to deep water, but weak swimmer. Able to swim one length on front or side and one on the back. Able to enter deep water and tread for one minute. Additional activities will be discussed in class to aide in AMS degree plan.

KIN 311-Lifeguarding/ LG Instructor/ Water Safety Instructor/ Safety Training for Swim Coaches/ CPR & AED and First Aid Please see course catalog KIN 127D-627D Undergraduate Student Assistant - FIELDWORK Please see course catalog C. FREE TEXT AND VIDEO: Swimming and Water Safety, American Red Cross, http://www.instructorscorner.org/media/resources/wsicandidates/sws_manual_978-1-58480-605-9_digital.pdf D. MATERIALS: Smart Phone/ Digital Recording Device for Video Clip of a start, two turns and three different strokes for analysis Swim Suit that stays on. Please label. At least 2 pair. Goggles. Please label. At least 2 pair. Swim Caps are recommended. Please label. At least 2 pair. Swim Fins. 1 Pair. Please label. Water Bottle. Plastic / Metal----No Glass Towel. At least one. Please label. Sweatshirt or warm-ups. Please label. Flips or choice of footwear - EZ On & Off. Please label. Pen/ Pencil for daily use Spiral Notebook or Electronic Device for Aquatic Activity Journal II. III. IV. COURSE PURPOSE To help students attain physical fitness through development of proper swimming techniques. Students will be introduced to 5 swimming strokes, springboard diving, cardiovascular conditioning, and personal safety and elementary rescue skills, and basic snorkeling techniques. COURSE OBJECTIVES A. Develop stroke proficiency in 5-7 swimming strokes. B. Develop confidence in your swimming ability. C. Develop cardiovascular fitness through a suitable individualized conditioning program. D. Develop skills for safety and conditioning in and around the water and prepare student for their next level of interest in swimming: i.e. lifeguard training, water safety instructor, conditioning swimming, snorkeling, scuba diving, springboard and platform diving and water polo. E. Increase knowledge of exercise physiology and nutrition. UNITS OF INSTRUCTION A. Review of selected water adjustment skills. 1. Sculling 2. Treading water 3. Rhythmic breathing (AKA: Bobbing ) 4. Underwater swimming B. STROKES 1. Front crawl 2. Back crawl 3. Breaststroke 4. Sidestroke 5. Elementary Backstroke 6. Survival backstroke (Navy-T Backstroke) 7. Butterfly C. ENTRIES and TURNS 1. Feet first surface dive

2. Headfirst dives - surface, long shallow, standing front, grab, track, back and the basic springboard/ platform approach and dives. 3. Stride and compact jump 4. Open, spin and flip turns D. WATER SAFETY 1. Personal Safety 2. Personal Flotation Devices 3. Survival 4. Use of clothing for flotation 5. Basic Rescue Skills and Elementary Assists 6. Familiarity with in line stabilization 7. Familiarity with Rescue Breathing and CPR w/ AED 8. Familiarity with Small Craft, Kayak, Stand-UP Paddle board and Commercial transport safety 9. Familiarity with Skin Diving, Snorkeling and SCUBA V. COURSE REQUIREMENTS A. SAFETY: AT NO TIME WILL YOU ENTER THE WATER WITHOUT AN INSTRUCTOR'S OR LIFEGUARD'S PERMISSION B. REGULAR ATTENDANCE (see "Standards for Grades") C. ATTIRE: Women are urged to wear one-piece suits. Men are to wear suits with a drawstring that can be tied. Suits that stay on are recommended. No cut-offs. Long hair must be braided/rubber-banded or wear a cap. Goggles are recommended. D. PHYSICAL LIMITATIONS: Physical limitations: If you have any permanent physical limitation that might affect your swimming ability (asthma, epilepsy, diabetes, etc.), I must be informed prior to your first entry into the water. If an illness or injury occurs during class, I must be informed immediately. If you have a temporary limitation (cold, sore throat, etc.) you may choose to observe the class (see "Standards for Grades"). E. SHOWERS/ DRESSING ROOMS: There are male and female locker rooms. The showers off of the pool deck are co-ed (TSC only). This means in the shower you DO NOT DISROBE! Please keep your swimming suits on and change in the appropriate area. F. LOCKERS: Will be discussed in class. GRE Lockers: http://www.utrecsports.org/facilities/locker-rentals TSC Lockers: Please see PDF. Will be discussed at class. G. TOWELS: Will be discussed in class. WARNING! If you use a day use locker and if the lock remains on the locker past closing time, it will be cut off. You may choose to bring an exercise bag instead of using a locker. Try to keep your bag off the deck floor to keep it dry. Please LABEL as many of your personal items as possible. VI. STANDARDS FOR GRADES: A = 90-100 Points B = 80-89 C = 70-79 D = 60-69 F = < 60 A. (50%) SKILLS Max. Points: Video Clip - Digital Analysis and Critique 10 Record yourself and watch with your Instructor This can simply be done on your smart phone

Must be done DURING CLASS TIME or OFF CAMPUS Must be completed by the 16 th class day 10/31/17 for points One Video Clip including the following: One Start - wall push or feet/ head first dive Two Turns - open, spin or flip Three different swimming Strokes (25 yds each-75yds total) Personal Fitness Log (with syllabus) 10 Aquatics Activity Journal (your choice of formats) 10 Labs and Quizzes (5 @ 2 pts.) 10 Final Exam Th 12/07/17 10 TOTAL 50 B. (50%) PARTICIPATION Active in the water participation will determine this grade according to the following scale. You start the semester with 50 points out of a possible 100 points. Each absence will DEDUCT 10 points from your final grade. 0-2 absences = 50-30 points 3-4 absences = 20-10points 5 absences = 0 points 5 OR MORE ABSENCES WILL RESULT IN FAILURE OF THE COURSE C. ATTENDANCE: Class begins at the scheduled meeting time listed and meets 60 minutes. All absences are recorded as unexcused. Two (2) absences are excused and are to be used at your discretion. D. OBSERVATION: Students with temporary limitations may choose to observe the class. No Studying or Electronic Device Activities. Two observations will not affect your grade. The third and each additional observation will take points from your final grade. Please consult with your instructor. E. TARDINESS: One point will be deducted from your final point total for each 10 minutes of tardiness accumulated. F. MAKE -UPS and EXTRA CREDIT: The Extra Credit Form is included with this syllabus. A brief listing of items for extra credit are below. Additional opportunities will be announced during the semester pending dates of special events. Attend one USS Swimming Master's swim practice session (https://longhornaquatics.utexas.edu/schedules/masters-swimming-practices/) or other organized swim or fitness program and observe. Complete extra credit form for credit. Attend an Open Lap Swim at any 25 yrd pool and swimming a minimum of 45 minutes. Completed make up swim forms to state where you swam, the date and time you swam, and the distance you swam in 45-60 minutes. 2 Maximum for credit. Attend and observe an Aquatic Event (collegiate swim meet, open water swim, water polo, diving, etc.). Complete evaluation form provided for credit. NCAA Swim Meets Volunteer Information: https://goo.gl/forms/3lowynkoyjupwvu12 Review Two (2) fitness, swimming or exercise training articles and complete article summary portion and attach articles for credit. G. EQUIPMENT: Swimming equipment available for purchase: Shops:

Longhorn Aquatics Store - Texas Swim Center, 2nd floor Austin Tri Cyclist Swim Freak (10% Discount UT Swimmers!!) Tom s Dive and Swim Academy Surplus, Target, Sports Authority and others-seasonal WEB Search H. UNIVERSITY POLICIES AND PROCEDU: Sexual Harassment It is the policy of the University to maintain an educational environment free of sexual harassment and intimidation (Rev; HOP, 4.A.3, June 3, 2003). The General Policy Guidelines and Procedures for Reporting and Responding to Sexual Misconduct can be found at http://www.utexas.edu/policies/hoppm/04.a.03.html. Students with Disabilities Services for Students with Disabilities is the area on campus responsible for determining eligibility and implementing reasonable accommodations for students with disabilities at the University of Texas. Federal law is clear on this matter and applies to all students with disabilities. SSD works with undergraduate and graduate students and serves as a resource to faculty, other University departments, agencies, and the Austin area community. Housed in the Office of the Dean of Students, located on the fourth floor of the Student Services Building, the staff (512) 471-6259; TTY471-4641) can assist both students and faculty or staff who have questions about these obligations. Academic Dishonesty Scholastic dishonesty will not be tolerated and that incidents of dishonesty will be reported. When a faculty member suspects a student of cheating, published guidelines (available from the Office of the Dean of Students) should be followed. Faculty can virtually eliminate cheating by specifying the ground rules, by challenging students to practice education ethics, and by creating environments that discourage cheating. It is recommended that faculty include the Honor Code in course syllabi. The Honor Code can be found at http://www.utexas.edu/welcome/mission/html.

THE UNIVERSITY OF TEXAS AT AUSTIN COLLEGE OF EDUCATION DEPARTMENT OF KINESIOLOGY AND HEALTH EDUCATION DIVISION OF PHYSICAL EDUCATION Participant Information and Health History Questionnaire NAME: COURSE: TIME & DAYS: HOME PHONE: CELL PHONE EMAIL: DATE OF BIRTH: EID: ADDRESS: SEX: AGE: WGT: HGT: EMERGENCY PHONE NUMBER: EMERGENCY, CONTACT: PLEASE LIST ALL AQUATIC BACKGROUND EXPERIENCES (i.e.: SCUBA, SWIM TEAM, DIVE TEAM, SKI TEAM, WATER POLO, LIFEGUARD, WSI, CONDITIONING SWIMMING, etc.) GOALS: WHAT WOULD YOU LIKE TO ACHIEVE BY THE END OF THIS COURSE? PLEASE LIST ANY PHYSICAL CONSIDERATIONS YOU MAY HAVE FOR THIS COURSE (i.e.: KNEE OR BACK INJURIES, VISION IMPAIRMENT, EPILEPTIC, DIABETES, SPORTS INJURIES, etc.) Although exercise testing and participation are relatively safe for most apparently healthy individuals under age fortyfive, the reaction of the cardiovascular system to increased levels of physical activity cannot always be totally predicted. Consequently, there is a small but real risk of certain changes occurring during exercise testing and participation. Some of these changes may include abnormal pressure, irregular heart rhythm, fainting, and in rare instances, a heart attack or cardiac arrest. Therefore, it is imperative that you provide honest answers to this questionnaire. Exercise may be contraindicated under some of the conditions listed below, others may simply require special consideration. If any of the conditions apply, consult your physician before you participate in an exercise program. Also, promptly report to your instructor any exercise related abnormalities that you may experience during regular exercise participation. Have you ever had or do you now have any of the following conditions: Myocardial infraction Coronary artery disease Congestive heart failure Elevated blood lipids (cholesterol and triglycerides) Chest pain at rest or during exertion Shortness of breath Abnormal resting or stress electrocardiogram Uneven, irregular, or skipped heartbeats (including a racing or fluttering heart) Blood embolism Thrombophlebitis Rheumatic heart fever Elevated blood pressure Stroke Diabetes Family history of coronary heart disease, syncope, or sudden death before age sixty Any other heart problem that makes exercise unsafe Do you suffer from any of the following conditions: Arthritis, rheumatism, or gout Chronic low back pain Any other joint, bone, or muscle problems Any respiratory problems Obesity (more than 30% overweight) Anorexia Bulimia Mononucleosis Any physical disability that could interfere with safe exercise participation Do any of the following conditions apply: Do you smoke cigarettes Are you taking any prescription medication Are you forty-five years or older Do you have any other concerns regarding your ability to safely participate in an exercise program? If yes, please explain. Guardian/ Participant Signature: Date:

Participation Agreement Form I,, have no mental or physical reason I should not participate in a course in. I will listen carefully to all knowledge presentations and instructions. I will use the skills and techniques I am taught. If I use skills and techniques other than those taught in this class, I will ask about their appropriateness before using them. I will follow all instructions completely and fully. When I do not understand, I will ask and will understand before participating in course activities. I understand and appreciate that is a dangerous activity. I am participating in this course voluntarily and of my own free will and I assume the risks of participating in this activity and in this course. I will do all I can do to protect my own safety and the safety of others. I will get in physical condition to do the skills. I will tell when I think my level of conditioning is insufficient to do a particular task or when I am sick or do not feel well. When I am absent, I will learn the material that was covered during my absence. I will read those sections of the textbook/ packet which pertain to a particular skill before engaging in that skill. When I am uneasy about doing a particular task, or when I do not feel that my skill is sufficient to do a particular task, I will inform immediately. I release and the sponsoring institution/agency from all legal liability which may arise from my participation in this course. In addition, I have received a copy of the course syllabus and have read it completely. I understand the policies on safety, attendance, participation, and grading. Signature: Age: Date (Participant/ Guardian) Witness: (print name) Signature:

The University of Texas at Austin Kinesiology and Health Education Department Physical Education Division RELEASE AND INDEMNIFICATION AGREEMENT (Please Print) Name UT EID Course Number & Name Semester I am the above named participant who is over eighteen years of age and am fully competent to sign this Agreement. In consideration of my participation in the Activity and use of the program's facilities and equipment, I hereby accept all risk to my health and of my injury that may result from my injury or death from such participation. I hereby release the above named institution, its governing board, officers, employees, and representatives from any liability to me, my personal representatives, estate, heirs, next of kin, and assigns for any and all claims and causes of action for loss of or damage to my property and for all illness or injury to my person, including my death, that may result from or occur during my participation in the Activity, whether caused by my negligence of the institution, its governing board, officers, employees, or representatives, or otherwise. I further agree to indemnify and hold harmless the Institution and its governing board, officers, employees, and representatives from liability for the injury or death of any person{s) and damage to property that may result from my negligent or intentional act or omission while participating in the described activity. I have carefully read this agreement and understand it may be a release of all claims and causes of action for my injury or death or damage to my property that occurs while participating in the described activity and it obligates me to indemnify the partners named for any liability for injury or death of any person and damage to property that maybe caused by my negligent or intentional act of omission. Signature Date PERTINENT MEDICAL INFORMATION: Allergies. Current Medication Other Medical Conditions(Affecting full participation in class activities).

Name: Class: PERSONAL FITNESS LOG EID: Class Day & Time: Please log in yards swam weekly WEEK Date TUESDAY THURSDAY ADDITIONAL DAY(S) WEEKLY TOTALS YARDS TOTAL YARDS: TOTAL MILES: CATEGORY (record & date) 1 st time 2 nd CATEGORY (record & date) 1 st time 2nd CATEGORY (record & date) WEIGHT Percent Body Fat 200 YARDS SWIM 1 st time 2 nd HEIGHT 25 YARD SWIM 500 YARDS RESTING HEART RATE 50 YARD SWIM 1,800 YARDS (MILE SWIM) TARGET Heart Rate 60-85% MHR 100 YARDS SWIM 5 MINUTE SWIM DEFINITIONS DISTANCE YARDS METERS 1 LAP = 2 LENGTHS OF THE POOL 1 MILE = 1,760 YARDS 1 MILE = 1,500 METERS 1 LAP 2 LAPS 8 LAPS 9 LAPS 16 LAPS 18 LAPS 32 LAPS 36 LAPS 50 100 400 450 (1/4 MILE) 800 900 (1/2 MILE) 1,600 1,800 (1 MILE) 50 100 400 (1/4 MILE) 450 800 (1/2 MILE) 900 1,500 (1 MILE) 1 st Day Docs 3 rd Swim Time Log & Extra Credit WHRR Midterm Quiz #1 Quiz #2 Quiz #3 Quiz #4 Quiz #5 Video Clip Personal Fitness Log Aquatic Activity Journal Final Exam Attendance Extra Credit Total/ Grade /

THE UNIVERSITY OF TEXAS AT AUSTIN COLLEGE OF EDUCATION DEPARTMENT OF KINESIOLOGY & HEALTH EDUCATION DIVISION OF PHYSICAL EDUCATION AQUATIC CLASSES EXTRA CREDIT NAME: EID: CLASS: DAY & TIME: SWIM MEET / PRACTICE AQUATIC EVENT Meet or event: Date: Pool: What did you notice about the warm -up? How were their strokes ( critique them)? What did the athletes do : One minute before the race? During the race? One minute after the race? What role do the coaches have? Describe the cool down. MASTER SWIMMING PRACTICE Observe SCHEDULE: PLEASE VISIT TSC WEB SITE: Mornings, lunch and evenings What is the coach's name? What is the warm-up? Describe the role of the coach? Describe the athletes. What is the warm-down? What is your overall impression? Write down the complete workout. LITERATURE REVIEW You must research two fitness related articles. You are required to provide: a. Title b. Author c. Source d. A copy of the article e. A paragraph summarizing the important points of the article. Remember: please type your article summary, and limit the summary to one page in length. Staple this as a cover sheet to your articles. MAKE-UP SWIM 1 Attend a lap swim at any pool and swim a minimum of 45 minutes. LOG in BELOW and include where you swam, the date and time you swam, and the distance you swam, in 45 minutes. You may only do this TWO times. POOL: STRETCHING: WARM-UP: SET #1 SET #2 SET #3 Y/ N POOL: MAKE-UP SWIM 2 STRETCHING: WARM-UP: SET #1 SET #2 SET #3 Y/ N What was your overall impress What was the score? SET #4 COOL DOWN: TOTAL YARDS: SET #4 COOL DOWN: TOTAL YARDS:

Kinesiology & Health Education Aquatics MID TERM QUIZ NAME: EID: CLASS and TIME: Each question is worth 5 pts. 1. List 3 physical benefits your body receives through cardiovascular swimming programs. a. b. c. 2. To help optimize a training program, the American College of Sports Medicine has developed a set of guidelines. a. FREQUENCY: one should work out at least times a week. b. INTENSITY should be between % and % of maximal heart rate. c. TIME of the exercise should be at least minutes. 3. Write the information needed for the formula to calculate the target heart rate for one who wants to train at 60-85% of their maximal heart rate. 4. List and describe briefly 2 reasons why you should warm up before and stretch after you swim. a. b. MULTIPLE CHOICE 5. The best place to take your heart rate is a. femoral artery b. carotid artery c. radial artery d. illiac artery 6. The correct term for the kick used in the breaststroke is: a. Viking kick b. Whip kick c. Mermaid kick d. Shark kick e. Gaga kick 7. The flutter kick in freestyle involves the legs being a. straight on the upbeat, bent on the downbeat b. bent on the upbeat, straight on the downbeat. c. Straight at all times. d. flexed at the ankle. 8. When swimming the breaststroke a breath is taken a. immediately after the glide. c. immediately after the kick b. at the end of the pull, before the glide d. as the hands move forward

9. The main reason for rolling in the front and back crawl is to a. increase bodyroll and stroke efficiency. b. decrease leg power. c. increase resistance to the water. d. decrease stroke efficiency. 10. The first thing you should do if you unexpectedly find yourself immersed in water is a. begin to tread as slowly as you can. c. get out of the water if possible b. survival float. d. swim to safety. 11. How many lengths of the pool is 450 yards? a. 25 b. 14 c. 16 d. 18 TRUE OR FALSE PLEASE CIRCLE THE CORRECT ANSWER T or F 12. The resistance your body creates in moving through the water is known as drag. T or F 13. Swimming with one's head out of the water will create poor body alignment with the water and increase a swimmer's drag. T or F 14. The use of bi-lateral rhythmic breathing helps to develop proper rolling on both sides of the crawl stroke and will improve stroke mechanics. T or F 15. An advantage of swimming is that it requires the continuous use of more of your body's major muscle groups than do most other forms of exercise. T or F 16. The difference between most competitive and noncompetitive strokes is the amount of gliding used in the stroke. T or F 17. Drag is only important in the horizontal position. T or F 18. Backstroke, Breaststroke, and Freestyle are the ONLY competitive strokes. T or F 19. The correct sequence for swimming the breaststroke is Pull - Breathe - Kick & Glide - 123. T or F 20. The water is wet.

Sports Nutrition 101 Terms CHO = carbohydrate - breads, pasta, candy, soda, potatoes, corn, cereal Kcal = kilocalories = Calories Nutrition Label measures in grams = g Glycemic Index - a measure of how quickly CHO enters bloodstream. High G.I foods = candy, soda, potatoes, bread, Gatorade, raisins Low G.I foods = most fruit, beans, milk, ice cream Energy Costs of Activity During Swimming 400 kcal/1600 m (also depends on VO 2 during workout) versus During Running 100 kcal/mile (depends on body weight) Exercise Fuels Light-Moderate (50-60% VO 2max ): Half Fat/Half CHO Intense (70-90% VO 2max ) : Mostly CHO from muscle glycogen Endurance Training For same absolute VO 2, one uses more fat and less CHO. Muscle glycogen sparing prevents fatigue As one gets fitter, fat supply increasingly comes from intramuscular triglycerides (readily available!) General Protein recommendations For sedentary to moderately active.8g/kg body weight For weight-lifting performance 1-1.5 g/kg body weight For endurance athlete 2g/kg body weight Fat? Excess CHO is stored as saturated fat (palmitate). So, you might as well eat some polyunsaturated fats (good fat) because your body uses these for cellular maintenance and repair. E.g. avocado, salmon, olive oil. FDA recommends no more than 30% diet from fat

CHO Recommendations for Performance Before Exercise 1g/kg CHO. Individual preferences. Gastric tolerance varies. Glycemic index irrelevant, but low GI may be detrimental. Eat what you like (probably avoid fat slows gastric emptying), bring a CHO supplement for exercise lasting more than 45-60 minutes (Or CHO + Pro for exercise exceeding 2 hrs. 2.2 lb. = 1kg 50 g CHO 3-4 slices of bread 1 bagel 1 poptart 1 liter Gatorade Check Nutrition Information on pre-packaged foods Pre - Exercise Meal You don t HAVE to eat before exercise. Some people WANT to eat before intense exercise to ensure blood glucose is maintained. Other people CAN T tolerate food in stomach while exercising. During Exercise 30-60 g CHO during (1 liter of [Gatorade])/hour For exercise exceeding 2 hours, 4:1 CHO:Protein ratio (Accelerade, Perpetuem) Try food during training before you race After Exercise 1.5-2 g CHO/kg body weight (high glycemic index CHO best) every two hours until your next big meal which includes 300g CHO Best to eat CHO + Protein to maximize insulin response which maximally replaces muscle glycogen @ 7-8%/hour (not very fast!) Fluids ACSM recommends enough fluid to replace fluid loss A more practical recommendation is to drink about 1 liter/hour If you are unsure, weight yourself before and after exercise to measure fluid loss Dehydration and Hyponatremia Too little water or too little salt

Bottom line either condition impairs performance significantly! Weight Loss? 1 pound fat = approximately 3500 kcals Have to be in caloric deficit to lose weight, period. The composition of your kcals is irrelevant. Diets like Atkins and South Beach are caloric restriction. Meat makes you feel full, dieters get to eat forbidden foods like cheese and meat. They are able to calorically restrict, so they are successful at losing weight. Do not attempt to lose more than 2 lbs per week. Even 1 lb per week is aggressive. 1 lb per week can be accomplished by eating 250 fewer kcals and exercising 250 more kcals per day for 7 days (3500 kcals).

LIST OF DRILLS FOR EACH STROKE DON CROWLEY Aquatics Coordinator The University of Texas at Austin BUTTERFLY DRILL DESCRPTION Dolphin Kick on Back On your back, streamline or arms at side, keep legs together Right Arm Only Left arm in streamline position or at your side, butterfly pull w/right arm, breathe to the right side when needed Left Arm Only Right arm in streamline position or at your side, butterfly pull w/left arm, breathe to the left side Right Right, Left Left, Double Double ( 222 ) when needed 2 strokes w/right arm (left arm up, streamline position), 2 strokes w/left arm (right arm up, streamline position), 2 full strokes 3 Kicks, 1 Pull 3 dolphin kicks underwater, streamline position, 1 full stroke Butterfly w/freestyle Kick Fast butterfly arms with a freestyle kick BACKSTROKE DRILL DESCRIPTION Flutter Kick on Back Streamline, freestyle kick, on back Double Arm On back, backstroke pull with both arms at the same time, constant kick Spin Drill Sit up like in a chair, spin arms through the water as fast as you can, only about 12 ½ yards (halfway) 3-3- 3 3 strokes with the right only (left at your side), 3 strokes with the left (right at your side), 3 full strokes 3-10- 3 (6 Kick and Roll) 3 full strokes, 10 kicks on side, the arm on the side you re kicking on should

Right Arm Left Arm be up above your head, 3 full strokes, 10 kicks on the other side with that arm up above your head On back, right arm backstroke pulls only, other arm at side On back, left arm backstroke pulls only, other arm at side BREASTSTROKE DRILL DESCRIPTION Breaststroke w/dolphin Kick Breast stroke arms with 1 or 2 dolphin kicks per stroke 3 Kicks, 1 Pull 3 breaststroke kicks streamline underwater, 1 full breaststroke pull (1 breath for every breaststroke pull) Breaststroke w/freestyle Kick James Bond arms on back or Jeanne - arms out front like a Jeanne making a wish Butt Kick/Heel Slap Drill Breaststroke arms with a flutter (freestyle) kick On stomach, breaststroke kick w/arms behind your back, lift head up and forward to breathe when needed On back, arms are at your side, palms facing down, breaststroke kick while trying to kick your butt/touch your heels to your hands FREESTYLE DRILL DESCRIPTION Streamline Kick On front, streamline kick breathing to the side when needed Right Arm Only Full freestyle strokes with right arm, left arm at side Left Arm Only Full freestyle strokes with left arm, right arm at your side Popov (3-10- 3) 3 full freestyle strokes, 10 kicks on side, arm on which side you are kicking stays up above head in streamline position, 3 full

Windmill Tarzan or Jane strokes, 6 kicks on other side Freestyle swim with big, full circle, straight arms Freestyle swimming with head up out of the water looking straight ahead at the wall, hard, small, fast kick