Swimming: cricket

Arms out to sides like aeroplane for balance. Walk backwards.

Arms extended out in front, hands together. Kick 1 x width, chin on the water/face in water encouraging toes to make splashes Repeat, encouraging swimmer to blow bubbles Keep repeating exercise until leg action becomes effective

Swim Continuously for 9min using two strokes<BR>with 2min rest at the finish and 10sec rest as<BR>required throughout the swim.<BR>Easy / Moderate Effort.

Swim 16 x 25mts FC as half length sprint / half<BR>length easy recovery with 60sec rest after<BR>every length. (Use hand paddles to develop<BR>greater speed and power). <BR>Strong Effort.

The body is streamlined and almost horizontal in the water. The back of the head in the water and eyes looking up towards the ceiling and and very slightly forwards. Hold the head perfectly still in a central position. The chest is clear of the water surface with hips held high. Increased upper body rotation will enable more power to be applied throughout the pull. The feet and toes are pointed to the opposite end of the pool creating a small amount of white water splash. Kicking is achieved with knees kept below the water surface. Ensure good streamlining at all times.

Ears in the water, eyes looking at the ceiling Tummy up at surface Leg kick comes from the hip Legs straight with slight bend at the knee Relaxed, floppy ankles

Swim 16 x 25mts FC @ 60sec turnaround.<BR>Every 4th length pull with a buoy.<BR>Easy / Recovery Effort.

Swim 2 x 50mts FC: Kick 4 x 25mts BC: Pull 4 x<BR>25mts BR with a buoy: Swim 2 x 50mts FC with<BR>30sec rest after each distance. <BR>Easy Effort.

To improve your Breaststroke, hold the top of a large float and kick Breaststroke down the pool. Concentrate on lifting your heels high up to your costume line. Always turn your ankles and feet out sideways in order to catch the water and push it back. Feet come together and meet up at the end of every kick.

Hands move from wall to front of noodle. Face in water.

Bring heels up to bottom Turn toes out, like a frog Kick round in a circlular shape until feet are back together, legs straight Legs move simultaneously A good way of explaining it is to ask children to imagine they have a big bowl of ice cream behind them - theirheels have to scrape all the way round the edge of the bowl and bring the icecream up to their bottoms. Always encourages them to kick wide!

Swim 2 x 150mts on the stroke that you<BR>dropped after the warm up using at least one<BR>drill during each distance.<BR>Easy / Recovery Effort.

Swim 250mts continuous FC as 50mts Swim,<BR>Kick, Pull, Kick, (SKPS). Swim with or without<BR>fins and paddles. <BR>Easy Effort.

Swim 3 x 50mts FC Finger Touch Drill: Swim 3 x<BR>50mts BR Drill Two Kicks & One Pull (see<BR>Technical Section for more information) with<BR>20sec rest after each distance. <BR>Easy Effort.

Floating on your front, face in the water, stretch your body as long as possible.<br />Undulate your body from head to toes, remembering to: Bend and straighten your knees Keep legs and feet close together -feet just below the water's surface Keep both hands in line with your shoulders as they enter the water Keep your arms straight as you pull them down next to your hips Continue the rotating motion by bringing the arms out of water Take a breath towards the end of the pstroke As you push your arms forward put your face in the water and breathe out

Swim 300mts alternating each 50mts Swim,<BR>Kick, Pull (SKP) with 10sec rest after each two<BR>length swim if needed and 2min rest at the<BR>finish. Easy Effort.

To improve your Butterfly, practice the dolphin leg kick with or without a float on your front or back, keep your feet together and start to drive the legs from your hips. Take a breath after every second leg kick to help create good timing. (If a float is selected use a small flexible float so not to place stress on the lower back).

Arms to sides and both held out in front Kick 1 x width, chin on the water/face in water encouraging toes to make splashes Repeat, encouraging swimmer to blow bubbles Keep repeating exercise until leg action becomes effective

Swim 5 X 25m (5 X 1 length) Breaststroke with 20 sec rest after each length. The 2nd length Kick Breaststroke with a float with feet finishing together after each kick.<br>Easy / Moderate Effort

Swim 5 X 25m (5 X 1 length) Breaststroke with 15 sec rest after each length.<br>The 3rd length Pull Breaststroke with a Pull buoy float.<br>Easy / Moderate Effort.

<p class=&quot;p1&quot;>Child walks down steps backwards. <p class=&quot;p1&quot;>Enter the pool via the steps like a ladder Steps: For safety, always come down the steps backwards i.e facing the steps.

Elite Pulling Pattern<BR>From the stretch position press the water with your hands outwards and downwards pushing your upper arm, forearm, wrist and hand out sideways just wide of the shoulders and no more than twice shoulder width. The hands then lead the forearm in a downwards and inwards circling action bringing the hands close together under and in front of the chin on the water surface with hands facing each other, continue with immediate recovery of the hands forward to the starting position for the next stroke cycle. The palms of the hands must be continually fixed on the water as a continuous scull rather than a pulling action. The complex breaststroke pull has three main phases, Out-Sweep, In-Sweep & Up-Sweep and Recovery.<BR><BR>a) The Out-Sweep Phase will occur with the palms of the hands facing outwards at approximately 40 degrees and fixed in the water approximately 20 centimetres below the water surface. The hands are pushed outwards to no more than twice shoulder width. During the out-sweep, the hands will have a projection of outwards and slightly upwards towards the water surface.<BR><BR>b) The In-Sweep Phase is more powerful than the outsweep. Apply twice as much power during the in-sweep phase of the stroke. Do not pull the hands too far back during the in-sweep, simply change the angle of your hands from 'Out' to 'In' and bring hands together at approximately 40 degrees through the water once again. Hands, forearms and elbows are pressed in towards the chest with the pitch of the hands lifting up to the water surface. You will be lifted clear of the water surface by this action due to the generated power. The in-sweep produces the most propulsion within the stroke cycle. As the handsm come together during the in-sweep the breath is taken with the face well clear of the water surface. Hands, forearms and elbows will always remain in front of the chest. Do not allow the elbows to finish wide outside the body line. <BR><BR>c) The Recovery Phase. Following the in-sweep and simultaneously, the hands are pushed forwards at very high speed. This is called the 'Recovery Phase' and is executed with the hands starting almost on the water surface and travelling to approximately 20cm below the surface and rising again at the front of the stroke as you stretch forwards. The hands will finish at a 40 degree angle in the water with palms facing outwards and fixed in the water just below the surface, arms will be fully extended in a streamline position ready to start the out-sweep once again.