SWIMMING SCIENCE BULLETIN

LEVEL 2

Table of Contents

Purpose
Coaching Pedagogy
Warm-up and Pool Traffic Skills
Backstroke Block 2.1
Backstroke Block 2.2
Butterfly Block 2.1
Butterfly Block 2.2
Breaststroke Block 2.1
Breaststroke Block 2.2
Crawl Stroke Block 2.1
Crawl Stroke Block 2.2

Purpose

The purpose of Level 2 is to teach the following aspects of technique in the four competitive strokes: (a) revision of streamlining, breathing actions, stroke length, body stabilization, (b) hand/forearm propulsion, (c) accelerated propulsion, and (d) propelling efficiency.

Coaching Pedagogy

Since this level is a progression stage from Level 1, which participant swimmers may or may not have attended, it will be necessary to devote a considerable amount of the first block sessions to revision/instruction of the major factors included in the Level 1 curriculum.

Each pool session should be preceded by a description and discussion of what will be instructed in the lesson. This activity will reduce the amount of inactive pool time that is usually consumed by detailed explanation in the distracting circumstances of a pool-setting.

Coaching should emphasize individual feedback about the technique characteristics being instructed. All coaches should attempt to provide as many interactions as possible with swimmers about technique. That is the thematic coaching activity for this level of coaching.

Warm-up and Pool-traffic Skills

Swim in circles within lanes (keep pool line on left).
Start and finish each repetition correctly (push off and finish with a touch).
Pass a slower swimmer (slow swimmer moves to right and lets the faster swimmer pass).
Time each swim and keep track of best and slowest time for a set.

Backstroke Block 2.1

Kicking
Hands crossed behind head, arms straight (keep them underwater all the time).
Hips up, head still, ears under water (tuck chin into the neck - head must be low and level with hips and chest).
Kick backward to drive the swimmer forward (deeper kick than that used in crawl stroke).


Arms
Straight arm recovery to enter slightly wide of the shoulder (so that there is no hip sway).
Back of hand or thumb leading most of the way.
Back of hand or hand at 45 degrees on entry.
Press water backward, DO NOT press down or wide.
Bend at the elbow as soon as possible after entering the water.
Push back against the water with forearm and hand aligned.

Overall Concepts
Propulsion - press against the water so that body moves forward.
No slippage of the hand/forearm combination - THE HAND DOES NOT PULL THROUGH THE WATER.
Count the number of strokes per pool length and see if the number can be reduced by anchoring the hand/arm and moving the body past it.
Revise the items already covered but in the context of the full stroke.

Turn
Teach the new forward roll turn with double leg kicking off the wall.
Perform at least six full vigorous kicks before surfacing.

Overall Concepts
The propulsive surface of the arm is from the elbow down to the finger tips.
IT IS NOT SOLELY THE HAND THAT PUSHES ONTO THE WATER, BUT THE LOWER ARM CONTRIBUTES MORE PUSH THAN THE HAND.
Spread the fingers of the hand (they should not be tight).
Keep the alignment of the forearm and hand perfectly straight.
Do some swimming with the hand in a fist to concentrate on propelling with the forearm.
Count the number of strokes per pool length and see if the number can be reduced by anchoring the hand/arm and moving the body past it.

Body
Roll the body and hips together so that the pull can be closer to the body and the back muscles can be used earlier in the stroke.
Have the kick rotate with the hips.
Keep the head very low and stable even though the body is moving.

Arms
Develop the concept of pulling backward immediately upon entering the water so that the pull is in the horizontal and longitudinal plane as much as possible.
Swimmers should feel they are pressing directly backward.
There will be some down and upward component in the stroke that results from body rotation, DO NOT INSTRUCT SWIMMERS TO DO AN "S" SHAPED PULL.
Emphasize propelling the body past the arm that the swimmer attempts to anchor in a particular spot in the water.

Instructional Practice
Execute short repetitions concentrating on an aspect of technique.

Backstroke Block 2.2

Kicking
Hands crossed behind head, arms straight (keep them underwater all the time), hips up, head still, ears under water.

Arms
Straight arm recovery to enter slightly wide of the shoulder (to eliminate hip sway).
Back of hand or thumb leading most of the way, back of hand or hand at 45 degrees on entry, press water backward with arm/forearm combination, DO NOT press down or wide, bend at the elbow as soon as possible after entering the water, push back against the water.
Pull backward immediately upon entering the water so that the pull is in the horizontal plane.
Swimmers should feel they are pressing directly backward.

Overall Concepts
Propulsion - press against the water so that body moves forward.
No slippage of the hand - THE HAND DOES NOT PULL THROUGH THE WATER.
The propulsive surface of the arm is from the elbow down to the finger tips.
IT IS NOT SOLELY THE HAND THAT PUSHES ONTO THE WATER, BUT THE LOWER ARM CONTRIBUTES MORE PUSH THAN THE HAND.
Spread the fingers of the hand (they should not be tight).
Keep the alignment of the forearm and hand perfectly straight.

Body
Roll the body and hips together so that the pull can be closer to the body and the back muscles can be used early in the stroke, have the kick rotate with the hips, keep the head very low and stable even though the body is moving.

Arms
Analyze the entry of both arms into the water.
The hand should be positioned at the entry so that there is no lateral force created.
Initiate bending of the arm on water contact, but not before, in order to apply force with the propelling surface IMMEDIATELY backward.
Do not tolerate a straight arm at any stage in the pulling phase.

Propelling efficiency
Compare the time for and the number of strokes used in 50 m when swimming two forms: (a) with straight arm pull or the "old" style, and (b) new early-bend direct pull style. The new style should be better if the forces created are more direct and powerful. Times and/or number of strokes for the trial should improve after some practice with the "new" stroke. Keep the effort level the same for both comparison trials.
After that analysis, initiate the concept of accelerating moderately through the stroke.
Have swimmers slightly increase the pressure on their forearms during the propulsive phase.
Compare the time for 50 m and the number of strokes used in 50 m when swimming in two forms: (a) swimming with no acceleration, and (b) swimming with acceleration. Keep the effort level the same for both comparison trials. The acceleration trial should show an improvement in time and/or reduced number of strokes.

Butterfly Block 2.1

Revision
"Y" shaped hand path, entry wider than the shoulders.
Pull in to under the body, two-arm thrust back trying to incorporate use of the forearms.
Propel the body forward, do not allow the arms to slip.
The kicks in the double-kick are to be of equal size.

Arms
Flat hand-entry. Reach out over the water (reach forward but wider than the shoulders).
Initiate the pull by bending the arms immediately (keep the elbows up, "reach over a barrel") so there is no forward slide under the water.
Exit the hands by brushing the thighs with the thumbs (this will keep the pull well under the body until the very end of the stroke).
DO NOT straighten the arms at the end of the pull.

Overall Concepts
Swim flat, reduce vertical (up and down) movements as much as possible (DO NOT FLY OVER THE WATER), and travel a long distance each stroke.
The propulsive surface of the arm is from the elbow down to the finger tips.
IT IS NOT SOLELY THE HAND THAT PUSHES ONTO THE WATER, BECAUSE THE LOWER ARM CAN CONTRIBUTE MORE TO THE PUSH THAN THE HAND.
Spread the fingers of the hand (they should not be tight).
Keep the alignment of the forearm and hand perfectly straight.
Do some swimming with the hands in fists to concentrate on propelling with the forearms.
Count the number of strokes per pool length and see if the number can be reduced by anchoring the hands/arms and moving the body past them.

Arms
Explain the action-reaction law that indicates if a swimmer creates force in the direction in which it is applied movement will occur in a directly opposite direction.
Revise the need to coordinate the "Y" shaped pull with the forearms/hands being at right angles to the direction in which the swimmer is going.
Use the "reaching over a barrel" analogy to introduce the correct positioning for the pull after the entry.

Kick
Time the kicks with the vertical phases of the entry and exit. This will stabilize the hips and body streamlining.
Each kick should be approximately of equal size.
The first kick must occur as the hands enter the water and press down.

Instructional Practice
Execute short repetitions concentrating on an aspect of technique.

Butterfly Block 2.2

Revision
Revise the basic aspects of the arm pull in butterfly: "Y" shaped hand path, entry wider than the shoulders, two-arm thrust back.
Propel the body forward, do not allow the arms to slip.
Flat hand-entry.
Reach out over the water (reach forward but wide).
Initiate pull so that there is no forward slide under the water.
Exit the hands by brushing the thighs with the thumbs.

Overall Concepts
Swim flat, reduce vertical (up and down) movements as much as possible (DO NOT FLY OVER THE WATER), travel a long distance each stroke.
The propulsive surface of the arm is from the elbow down to the finger tips.
Spread the fingers of the hand (they should not be tight), keep the alignment of the forearm and hand perfectly straight.
Use the "reaching over a barrel" analogy to introduce the correct direction of pull at the entry.

Kick
Time the kicks with the vertical phases of the entry and exit.
Each kick should be approximately of equal size.
The first kick must occur as the hands enter the water.

Arms
Analyze the entry of the arms into the water.
There should be NO FORWARD SLIDE OF THE HANDS after entering.
The hands should be positioned at the entry so there is no lateral force created (the hands should not go outward).
Do not tolerate a straight arm at any stage in the pulling phase.
Force must be created backward at the earliest opportunity.
Get the forearms vertical as soon as possible after entry.

Propelling Efficiency
Compare the time for and the number of strokes used in 50 m when swimming in two forms: (a) with an "old" style, and (b) the new early-bend "Y" pull. The new style should be better. Time and/or number of strokes for the "new style" trial should improve. Keep the effort level the same for both comparison trials.
After that analysis, initiate the concept of accelerating moderately through the stroke.
Have swimmers increase the pressure on their forearms during the propulsive phase.
Compare the time for and the number of strokes used in 50 m when swimming in two forms: (a) swimming with no acceleration, and (b) swimming with acceleration Keep the effort level the same for both comparison trials. The acceleration trial should show an improvement in time and/or reduced number of strokes.

Breaststroke Block 2.1

Kick
Turn the feet out as soon as possible after they have been drawn up to the buttocks (preferably just at the initiation of the backward kicking action).
Kick back getting as much pressure on the inside ankles and feet as possible.
Sweep the feet in an even arc so they touch at the end of the action and are streamlined with the rest of the body.
Raise the head to breathe as the legs are being drawn up.
The arm pattern consists of three phases: outward scull, inward scull, and drive forward to full extension.
Timing:


outward scull while no other parts of the body move,
inward scull, draw up the feet, and raise head to breathe,
inhale as the arms come together under lower neck, and
drive the head back down into the water to look at the bottom as the arms are driven forward (across the surface of the water) to full-streamlined stretch.

Arms
Attempt more power on the inward scull than on the outward scull.
Bend the arms significantly on the inward scull.
Carry the arm movement in an accelerated fashion through the inward scull to the forward stretch without a stop.


Timing
For training, encourage a glide at the end of each stroke so that streamlining is maximized.
Smooth out actions where necessary.
The leg drive in the sweeping kick should be timed with the arm drive forward and forward and downward drive of the head.

Turns
Revise three stages of the underwater stroke:


drive off the wall in a maximum streamline position,
exaggerated hour-glass arm pull to make the hands cover the maximum distance possible, and
kick and stretch to the surface.

Overall Concepts
The propulsive surface of the arm is from the elbow down to the finger tips.
Spread the fingers of the hand (they should not be tight).
Keep the alignment of the forearm and hand perfectly straight.


Arms
Build the concept of the arms sculling outward and inward and producing NO DRIFT BACKWARD.
The feel of the water being compressed should be stressed so that force will be created to stop slippage.
The best feeling should be one of pressure increasing SLIGHTLY (if it is exaggerated it will rip the water) through to the initiation of the forward drive.

The DRIVE Concept
The swimmer's speed should be highest as the arms are being thrust forward, the head driven forward and down, and the kick sweeping backward.
Instruct swimmers to drive their hands and shoulders forward on this recovery phase.
It should be a deliberate and fast action that is timed with the kick so that the arms, body, and legs are in a perfectly streamlined position at the end of each stroke.

Breaststroke Block 2.2

Revision and Emphasis


Arms
Attempt more power on the inward scull than on the outward scull.
Bend the arms significantly on the inward scull.
Carry the arm movement in an accelerated fashion through the inward scull to the forward stretch without a stop.

Timing
For training, encourage a glide at the end of each stroke to maximize streamlining.
Smooth out actions where necessary.
The leg drive in the sweeping kick should be timed with the arm drive forward and forward and downward drive of the head.

Overall Concepts
The propulsive surface of the arm is from the elbow down to the finger tips.
Spread the fingers of the hand (they should not be tight).
Keep the alignment of the forearm and hand perfectly straight.
Emphasize the arms sculling outward and inward and producing no drift backward.
The feel of the water being compressed should be stressed so that force will be created to stop slippage.
The best feeling should be of pressure increasing SLIGHTLY.

The DRIVE concept
The swimmer's speed should be highest as the arms are being thrust forward, the head driven forward and down, and the kick sweeping backward.
Drive the hands and shoulders forward on this recovery phase.
It should be a deliberate and fast action that is timed with the speed of the kick so that the arms, body, and legs are in a perfectly streamlined position at the end of each stroke.

Streamlining
Modern breaststroke attempts to achieve a perfect streamline position at the end of the forward drive to extension - THIS HAS TO BE EMPHASIZED.
Correct any tendency to outward scull the arms before the drive-to-streamline benefits have been attained.
Have swimmers count the number of strokes per lap. The exaggeration on streamlining should reduce the number of strokes.

Arms
Initiate the concept of accelerating moderately through the stroke.
Have swimmers increase the pressure on their forearms during the outward and inward sculls.

Propelling Efficiency
Compare the time for and the number of strokes used in 50 m when swimming in two forms: (a) swimming with no acceleration, and (b) swimming with acceleration. Keep the effort level the same for both comparison trials. The acceleration trial should show an improvement in time and/or reduced number of strokes.

Crawl Stroke Block 2.1

Streamlining
Back of neck, top of buttocks, heels at top of kick all in a horizontal line.
Head down with the waterline contacting the head at the crown (not the hairline).
Bore a hole with the head and shoulders, then slip hips and legs through that hole.
Pull well under the body.
Push back long underwater so that the thumb brushes the thigh on exit.
110 degrees or more of elbow bend in the pull.
Flat hand-entry.
Propel the body past the hand/arm - NO SLIPPAGE.

Breathing
Introduce bilateral breathing.
Explain the concept of balanced swimming and that bilateral breathing allows viewing each side to see that actions are symmetrical.
When breathing on the lesser-preferred side check for the following features: flat head (no raising to breathe), inhalation as the elbow emerges from the water (when the arm is farthest back), and no exaggeration of the size of breath.

Arms
Long recovery over the water so that flat entry will not check or push forward into the water.
High elbow carriage with arm bent at least 90 degrees.
Balance the recovery so that each arm looks the same.
Achieve a vertical forearm as far in front of the head as possible (the "elbows-up" position).
Pull so the pulling shoulder is always in line with the wrist of the pulling arm.
Smooth out the hand speed during the recovery and pull so there is a smoothness and evenness in the stroke -- there should be no stop-start movements.

Overall Concepts
The propulsive surface of the arm is from the elbow down to the finger tips.
IT SHOULD NOT ONLY BE THE HAND THAT PUSHES ONTO THE WATER, BECAUSE THE LOWER ARM CAN CONTRIBUTE MORE PUSH THAN THE HAND.
Spread the fingers of the hand (they should not be tight).
Keep the alignment of the forearm and hand perfectly straight.
Swim with the hand in a fist to concentrate on propelling with the forearm.
Count the number of strokes per pool length and see if the number can be reduced by anchoring the hand/arm and moving the body past it.

Body
Roll the body (90 degrees of rotation) and hips together so that the pull can be further under the body and more direct.
Have the kick rotate with the hips.

Arms
Develop the concept of pull backward immediately upon entering the water so that the pull is in the horizontal plane as long as possible.
Swimmers should feel they press directly backward.
There will be some vertical component in the stroke that results from body rotation.
DO NOT INSTRUCT SWIMMERS TO DO AN "S" SHAPED PULL.
Emphasize propelling the body past an anchored arm.

Crawl Stroke Block 2.2

Revision and Emphases

Streamlining
Back of neck, top of buttocks, heels at top of kick all in a horizontal line.
Head down with the waterline contacting the head at the crown (not the hairline).
Bore a hole with the head and shoulders, then slip hips and legs through that hole.

Arms
Long recovery over the water so that flat entry will not check.
Balance the recovery so that each arm looks the same.
Achieve a vertical forearm as far in front of the head as possible (the "elbows-up" position).
Pulling shoulder always in line with the wrist of the pulling arm.
Smooth out the hand speed during the recovery and pull so that there is a smoothness and evenness of velocity -- there should not be stop-start movements.
Pull backward immediately upon entering the water so the pull is in the horizontal plane as much as possible.
Swimmers should feel they are pressing directly backward.
There will be some vertical component in the stroke that results from body rotation.
DO NOT INSTRUCT SWIMMERS TO DO AN "S" SHAPED PULL.

Overall Concepts
The propulsive surface of the arm is from the elbow down to the finger tips.
IT SHOULD NOT ONLY BE THE HAND THAT PUSHES ONTO THE WATER, BECAUSE THE LOWER ARM CAN CONTRIBUTE MORE PUSH THAN THE HAND.
Spread the fingers of the hand, keep the alignment of the forearm and hand perfectly straight.

Body
Roll the body (90 degrees of rotation) and hips together so the pull can be further under the body and more direct.
Have the kick rotate with the hips.
Keep the head very low and stable even though the body is moving.

Arms
There should be NO FORWARD SLIDE OF THE HANDS after entering.
The hands should be positioned at the entry so there is no undesirable force created (the hands should not go forward).
Do not tolerate a straight arm at any stage in the pulling phase.
Force must be created backward at the earliest opportunity.

Propelling Efficiency
Compare the time and the number of strokes used in 50 m when swimming in two forms: (a) with an "old" style, and (b) the new early-bend direct-pull style. The new style should be better. Time and/or number of strokes for the "new style" trial should improve. Keep the effort level the same for both comparison trials.
After that analysis, initiate the concept of accelerating moderately through the stroke.
Have swimmers increase the pressure on their forearms during the propulsive phase.
Compare the time for and the number of strokes used in 50 m when swimming in two forms: (a) swimming with no acceleration, and (b) swimming with acceleration Keep the effort level the same for both comparison trials. The acceleration trial should show an improvement in time and/or reduced number of strokes.

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