Swimming
Curriculum Council, 2011 This document apart from any third party copyright material contained in it may be freely copied, or communicated on an intranet, for non-commercial purposes by educational institutions, provided that it is not changed in any way and that the Curriculum Council is acknowledged as the copyright owner. Copying or communication for any other purpose can be done only within the terms of the Copyright Act or by permission of the Curriculum Council. Copying or communication of any third party copyright material contained in this document can be done only within the terms of the Copyright Act or by permission of the copyright owners. Version 5 2
Introduction The purpose of these materials is to support teachers and candidates in preparation for the Physical Education Studies practical examination. Skills set for swimming These materials outline the examinable skills set for swimming. Five (5) of the skills, selected by the examination panel, will be examined and these will be communicated to the candidates at the commencement of the examination. Observation points Observation points are provided for each skill in the skills set. They are provided for the purpose of teaching and coaching and are designed to assist examination candidates in their personal skill development. Examination drills The examination will contain a number of drills through which the selected skills will be assessed. These materials outline a number of drills indicative of the types of drills in which the candidates will participate during the examination and may form part of a teaching program. Tactical framework In the conditioned performance section of the examination, candidates will participate in a modified competitive situation, which will be based on some of the tactical problems in swimming. The tactical problems for the examination are outlined in the tactical framework and will be selected by the examination panel. The skills that provide the basis for the solutions to these tactical problems are also included in the framework. In the conditioned performance section of the swimming examination, students will be assessed on stroke rate, continuity of propulsive forces, speed per section (lap) and overall speed that effectively solve the tactical problems presented by the modified competitive situation. 3
CONTENTS PAGE NUMBER Swimming skills set 5 Skills set and observation points 6 Swimming drills 12 Drill descriptions 13 Tactical framework 24 4
Skill number Name of skill Page number Strokes 1 Freestyle 7 2 Backstroke 7 3 Breaststroke 8 4 Butterfly 8 Starts 5 Grab Start 9 6 Track Start 9 7 Backstroke Start 8 Turns 8 Freestyle Turn 10 9 Breaststroke Turn 10 10 Butterfly Turn 11 11 Backstroke Turn 11 Finishes 12 Freestyle Finish 10 13 Backstroke Finish 11 14 Breaststroke Finish 11 15 Butterfly Finish 11 5
1. FREESTYLE Pull Kick/Timing Body Position Entry is over the water in line or slightly inside shoulder width Arms press out and down Catch elbow is up and wrist slightly flexed Pull elbow is flexed and hand passes close to the midline of the body Push forearm rotates, pushing back and out Recovery elbow is higher than the wrist; there is no impact on lateral body movement Downbeat begins with flexion at the hips Upbeat is performed with an extended leg Consistent timing of arms and legs is maintained; dependent on kick pattern Force is applied continuously to provide consistent velocity Midline of the body remains stationary; rotation about the longitudinal axis Head movement is coordinated with body rotation so that lateral alignment is not disrupted and mouth within the bow wave around the swimmer s head 2. BACKSTROKE Pull Kick/Timing Body Position Hand enters with little finger first and then downsweep is performed with hands travelling down and out until reaching the catch position with elbow flexed (~90 0 ) and hand pitched back During the upsweep the hand sweeps up and back to near the surface Second downsweep is then performed with hands sweeping down, in and back until below the thigh Arm commences recovery with the arm straight, and the hand relaxed, with the arc of the arm vertical so the entry will be approximately at shoulder width Upbeat begins with flexion at the hips Downbeat is performed with an extended leg Consistent velocity is provided by continuous kick and consistent force applied by the arm action Midline of the body remains stationary; rotation is about the longitudinal axis Head remains in natural position 6
3. BREASTSTROKE Pull Kick/Timing Body Position Catch begins with the outsweep commencing with palms facing down or out until outside the shoulders when the elbows begin to flex and palms rotate outwards At the widest point, the elbows bend as the hands are pressed down and the hands rotate to commence the insweep Arms and hands sweep in, back and down until hands are in line with the chin, generating strong propulsion Elbows squeeze and hands extend forward; arms are streamlined and extend fully to complete arm stroke without hesitation while breath is taken Hands remain in front of the shoulders throughout the stroke Hips flex no more than 50 0, so knees do not come under the hips; maximum knee flexion brings feet close to buttocks In catch position feet are dorsi flexed and rotated out Ankles remain dorsi-flexed and outwardly rotated until inside shoulder width, generating strong propulsion Kick finishes with full extension at hips and knees and complete plantar flexion of the feet Head looks at pool bottom during the propulsive phase of the kick (insweep) Shoulders and trunk are out of the water at completion of insweep to breathe with the head in neutral position (head should not be lifted to breathe) The overlap of propulsion from the kick and pull should be minimal; there may be a slight pause (glide) before commencement of each pull 4. BUTTERFLY Pull Kick/Timing Body Position Hands are pitched slightly outward as they enter approximately shoulder width apart Head is down as hands enter the water Hands continue outsweep with palms facing out until outside shoulder width and ready for the catch From catch position the insweep is performed with rapid acceleration until hands are close together under the body Hand position changes from facing in to out-back as upsweep begins and then finishes as hands approach the thighs Recovery is wide and flat over the water Two dolphin kicks per arm stroke Major propulsion from the downbeat of 1 st dolphin kick is timed with stretch and entry of the hands Downbeat of 2 nd dolphin kick is timed with the push at the end of the arm stroke Breath is taken when shoulders and head are elevated above water level with the head in a neutral position as the hands exit the water and the 2 nd kick is completed, providing the propulsion during the recovery phase 7
5. GRAB START Preparation Execution Conclusion Toes of both feet grip the front edge of the platform feet approximately shoulder width apart Weight is over the toes, knees are slightly bent Hands grip the front edge of platform; fingers may be either between or outside the feet Dive is initiated by pulling arms hard and upwards on underside of the block Knees bend to approximately 90 and hips drop towards heels Arms are brought up and hands extend towards the water Arms and legs extend towards the water at the same time Move through the air in a streamlined position All of the body should pass through the same point on the water that the hands and head entered Streamlined position is held during transition; commencement of the kick is timed to provide forward momentum First freestyle arm stroke begins just prior to the head breaking the surface Breathe on the 2 nd stroke 6. TRACK START Preparation Execution Conclusion Balance with one foot behind the other Weight is over either foot Hands grab the front edge of the block either side of the leading foot Arms pull hard and backwards on underside of the block to initiate the dive Legs extend as the hands are thrown forward and reach down for the water Move through the air in a streamlined position All of the body should pass through the same point on the water that the hands and head entered Streamlined position is held during transition; commencement of the kick is timed to provide forward momentum First freestyle arm stroke begins just prior to the head breaking the surface Breathe on the 2 nd stroke 7. BACKSTROKE START Preparation Execution Conclusion Hands grasp the bar Body weight is distributed evenly on both feet which should be at or slightly below the surface Head is flexed slightly down towards the chest Hips are raised to allow lower back to be just clear of the water Back extends to raise the body out of the water Elbows flex to pull trunk towards the block Hands release the bar and arms forcefully extend above the head Leg extension commences as arms pass overhead and hands join in a streamlined position Legs achieve full extension Swimmer travels in an arc with the back arched, head back and arms extended overhead (feet should not drag through the water) All of the body should pass through the same point on the water that the hands and head entered Transition underwater is to be streamlined and the kick beginning at a time to add propulsion 8
8. FREESTYLE TURN Preparation Execution Conclusion The wall is approached at maximum speed No breath is taken during the last stroke Opposite arm is left by the hip during completion of the final stroke, so that both hands can provide a pivot point at the hip Chin is tucked tightly at the beginning of the somersault Dolphin kick is executed during the final stroke Legs are flexed as they travel over the water during the somersault Feet hit the wall at a depth level with the body s centre of mass Body rotates slightly toward the turning side Push off the wall immediately after contact Exit from the turn is streamlined in a horizontal direction and at a depth sufficient to avoid surface wash Rotation onto the front of the body takes place after the push off 9. BREASTSTROKE TURN Preparation Execution Conclusion The wall is approached at maximum speed Arms are fully extended at touch Two-handed touch with shoulders parallel with water surface One hand retracts from the wall with elbow flexed into the ribs underwater Swimmer falls straight back as legs are brought up under the body in a flexed position Head leads the trail arm into the water, trail arm recovers similar to freestyle recovery There is a point in the body rotation where neither feet nor hands are in contact with the wall Push off the wall occurs immediately after contact with the feet After push-off, body rotates onto chest and the split stroke underwater pull out commences, followed by the kick and arm recovery Head must break the surface prior to the hands reaching the widest point 9
10. BUTTERFLY TURN Preparation Execution Conclusion Wall is approached at maximum speed Arms are fully extended at touch Two-handed touch with shoulders parallel with water surface One hand retracts from the wall with elbow flexed into ribs underwater Swimmer falls straight back as legs are brought up under body in a flexed position Swimmer pushes away from the wall after legs have passed under the body and trail arm recovers over the water similar to a freestyle recovery There is a point in the body rotation where neither feet or hands are in contact with the wall Push off the wall in a streamlined position immediately after contact with the feet Dolphin kick is commenced prior to 15m, before deceleration and at appropriate velocity and depth 11. BACKSTROKE TURN Preparation Execution Conclusion Wall is approached at maximum speed Initiate the rotation to prone position as 2 nd last stroke commences Recovering arm is brought over the water similar to high elbow freestyle No propulsive kick (flutter) after pronation, unless during the turning action Chin is tucked tightly at beginning of the somersault Dolphin kick is executed with both arms by side Legs are tucked as they travel over the water during somersault Feet contact the wall at 30-40cm in depth and level with the body s centre of mass Push off the wall in streamlined position immediately after contact with the feet Commencement of dolphin kick at appropriate velocity and depth Surface and commence stroking before deceleration 12. FREESTYLE FINISH Preparation Execution Conclusion Wall is approached at maximum speed No breath is taken during the last three strokes Streamlined body position Head down against leading arm Touching arm is fully extended at touch Kick continues until hand touches the wall One hand touches the wall at or just below water level Pulling arm follows through with full extension 10
13. BACKSTROKE FINISH Preparation Execution Conclusion Wall is approached at maximum speed Lead arm extends; reaching for the wall Streamlined body position Head is back Touching arm is fully extended at touch Kick continues until hand touches the wall One hand touches the wall at or just below water level Trailing arm extends fully, completing the pull 14. BREASTSTROKE FINISH Preparation Execution Conclusion Wall is approached at maximum speed Eyes focus on the wall The final kick finishes with feet together driving the swimmer to the wall Head is down and arms fully extended at touch Two-handed touch at or just below water level; with shoulders parallel with water surface 15. BUTTERFLY FINISH Preparation Execution Conclusion Wall is approached at maximum speed The final kick (down beat) drives the swimmer to the wall Head is down and arms fully extended at touch Two-handed touch at or just below water level; with shoulders parallel with water surface 11
Drill number Page number 1 Grab start and Track start 14 2 Backstroke Start 15 3 Transition to swim (from start or turn) 16 4 Approach to turn 17 5 Turn 18 6 Approach to finish 19 7 Finish 20 8 Race starts and transition to swim 21 9 Race turns and transition to swim 22 10 Race finishes 23 11 100m swim 23 These drills are indicative of the types of drills in which the candidates will participate during the examination and may form part of a teaching program 12
Drill 1: Grab start and Track start Key X = swimmer = swimmer movement Drill description 1. Following the starter s commands, the swimmer demonstrates the correct grab start technique, including: a. set up on the block b. propulsion off the block c. flight and entry into the water d. streamline body position. 2. The swimmer demonstrates the start in: a. freestyle b. breaststroke c. butterfly. Resources/ equipment required Starting blocks Starting gun/mechanism 13
Drill 2: Backstroke Start Key X = swimmer = swimmer movement Drill description 1. Following the starter s commands, the swimmer demonstrates the correct backstroke start technique, including: a. set up on the wall b. propulsion off the wall c. entry into the water d. streamline body position. Resources/ equipment required Backstroke handles Starting gun/mechanism 14
Drill 3: Transition to swim (from a dive, turn or backstroke start) Key X = swimmer = swimmer movement Drill description 1. The swimmer demonstrates the transition to swim from both the: a. start and b. turn. 2. The drill focuses on the: a. streamlined body position b. effective kicking action c. timing of the first stroke and d. timing of the first breath. Resources/ equipment required If starting: starting blocks/backstroke handles. If turning: appropriately marked turning wall and backstroke flags. 15
Drill 4: Approach to turn Key X = swimmer = swimmer movement Drill description 1. The swimmer demonstrates the transition from swim to turn by: a. completing a minimum of five breaststroke or butterfly strokes or 10 freestyle or backstroke strokes into the wall b. positions the body the correct distance from the wall (freestyle and backstroke) or c. correctly positioning the hands on the wall (breaststroke and butterfly). 2. The drill focuses on: a. fluency and length of the strokes b. the body position from the wall, or position of the hands on the wall (whichever is appropriate) c. the timing of the last breath (if appropriate). Resources/ equipment required Appropriately marked turning wall and backstroke flags 16
Drill 5: Turn Key X = swimmer = swimmer movement Drill description 1. The swimmer demonstrates the turn by: a. positioning the body the correct distance from the wall (freestyle and backstroke) or b. correctly positioning the hands on the wall (breaststroke and butterfly) c. using the hands and legs to facilitate a quick rotation or to pivot the body (whichever is appropriate) d. correctly positioning the hands and/or feet on the wall e. drive off the wall in a streamlined body position 2. The drill focuses on: a. the distance of the body from the wall b. contact with the wall (i.e. hands and/or feet) c. the fluency and speed of the body rotation or pivot d. position on the wall to facilitate a strong, horizontal push off. Resources/ equipment required Appropriately marked turning wall and backstroke flags 17
Drill 6: Approach to finish Key X = swimmer = swimmer movement Drill description 1. The swimmer demonstrates the approach to the finish by: a. completing a minimum of five breaststroke or butterfly strokes or 10 freestyle or backstroke strokes into the wall b. maintaining speed and stroke length c. reducing the number of breaths (if appropriate). 2. The drill focuses on: a. the fluency and length of strokes into the wall b. maintaining speed/consistent velocity c. positioning the body relative to the wall to maximise reach d. reducing the number of breaths (if appropriate). Resources/ equipment required Appropriately marked finishing wall and backstroke flags 18
Drill 7: Finish Key X = swimmer = swimmer movement Drill description 1. The swimmer demonstrates the finish by: a. completing a minimum of five breaststroke or butterfly strokes or 10 freestyle or backstroke strokes into the wall. 2. The drill will focus on: a. touching arm(s) fully extended b. streamlined position with the head (appropriately) placed on the arm, or between the arms c. legs continuing to kick into the wall d. the speed of the last stroke onto the wall and e. follow through to full extension with pulling arm in freestyle and backstroke. Resources/ equipment required Appropriately marked finishing wall and backstroke flags 19
Drill 8: Race starts and transition to swim Key X = swimmer = swimmer movement Drill description 1. Swimmer demonstrates a grab or track start using freestyle, breaststroke or butterfly (diagram A). 2. Swimmer demonstrates a backstroke start (diagram B). 3 Swimmers follow the starter s commands and demonstrate the correct starting technique and transition to swim; finishing approximately 20m from the starting wall. Resources/ equipment required Starting blocks/backstroke handles 20
Drill 9: Race turns and transition to swim Key X = swimmer = swimmer movement Drill description 1. Swimmers demonstrate correct turning technique and transition to swim finishing approximately 20m from the starting wall in the four strokes. Resources/ equipment required Appropriately marked finishing wall and backstroke flags 21
Drill 10: Race finishes Key X = swimmer = swimmer movement Drill description 1. Swimmers demonstrate correct finishing technique in the four strokes. Resources/ equipment required Appropriately marked finishing wall and backstroke flags 22
Drill 11: 100m Swim Key X = swimmer = swimmer movement Drill description 1. Swimmers will perform a 100m swim in the stroke specified for examination. 2. The swim is completed as a timed effort, aiming for the best time possible. 3. The swim is completed in accordance with the relevant FINA rules. 4. The swimmer demonstrates relevant race skills (start, turn, finish and appropriate pacing and efficiency). Resources/ equipment required 50m pool Starting blocks/backstroke handles Appropriately marked finishing wall and backstroke flags 23
Swimming tactical framework Tactical problems Approach and Execution Transition to Swim Achieving race distance in minimum time Starting quickly Racing efficiently Turning fast Finishing fast Preparation and focus Feet and hand positions Reaction time Drive and flight Entry and streamline Transition to breakout stroke Stroke length Stroke rate per minute Continuity of propulsive forces Early and late race speed Focus on the wall Speed to the wall Stroke rate/length Speed of rotation/turn Position of feet on the wall Propulsion off the wall Transition to breakout stroke Speed to the wall Breathing pattern Stroke rate/length Hand(s) on the wall Maintain speed Streamline Kick Breakout Stroke Timing First breath Maintain speed Stroke rate per minute Front-end and back-end speed Maintain speed Streamline Kick Breakout Stroke Timing First breath 24
TRIM: 2009/8140[v4] 25