Terminology and Science of Swimming - 2023 (2).ppt

Terminology & Science of Swimming The following information is from the swimming program called, “I CAN SWIM” and from FINA.org The Science of Swimming • Resistance/Drag, Turbulence & Streamlining • Propulsion & Momentum • Distance per stroke & Stroke Rate • “BLABT” Resistance • Resistance is the way in which water acts against the solid mass of a swimmer's body and slows down their progress.To swim effectively, a swimmer needs to reduce resistance. • Resistance or “drag” can be reduced by: – Streamlining off the start and off the turns – Body Roll Types of Resistance/Drag • Form drag - caused by the shape and position of • • • • the swimmer Skin friction drag - caused by friction between water and the swimmer Wave drag - caused by the formation of waves Spray drag - caused by the formation of spray (turbulence while kicking) Interference drag - caused by two body parts being close to each other Turbulence • Turbulence (wave-making) at the surface of the water increases drag. • Trained swimmers know that swimming under the water at times in the race is faster than swimming on the surface. • The more efficient transfer of momentum to water creates more forward thrust (according to Newton's Third Law). Less energy is used when there is less splashing water. Streamlining to reduce resistance • After a start or turn, the swimmer should be approximately 2-3 feet below the surface. • The arms should be fully extended in front, hand-over-hand and squeezing the head. • The face should be looking down at the bottom of the pool. • The legs should be squeezed together with pointed toes. • This position reduces drag as much as possible. Body Roll to reduce resistance • By rolling in front crawl and backstroke, the body oscillates (vertically rotates) through the water rather than plowing through it. • This rolling action helps water flow over the body and creates less drag through the water. Propulsion • Propulsion is the movement through the water as a result of leg or arm action. Propulsion allows a swimmer to maintain speed after pushing off from the start or turn. • The two ways to generate propulsion are: – strong arm pull – a continuous kick Anchoring • Anchoring is a term that describes the setting points of both arm and leg actions. • Anchoring is the effect that occurs when the arms and/or legs are positioned in a certain position that propels the body forward. • From the set anchor point, it is not your arm moving through the water that creates the propulsion, but rather your body traveling past the anchor point that generates propulsion. Momentum • Maintaining a proper streamline and being able to time • • • • your breakout into your swimming is key to fast swimming. While underwater, when you feel yourself slowing down then you have lost momentum. Momentum will be different for each athlete based on body type, flexibility and skill level. What and how you do your underwater mechanics and how you breakout into your swimming all effects momentum. An effective swimmer maintains the momentum from their start and their turns. Distance per stroke • The distance per stroke (DPS) refers to the distance that a swimmer travels in one stroke cycle. • DPS is effective in assessing a swimmer’s efficiency. • Ex). A beginner swimmer might take 24 strokes to complete 25m, while an advanced swimmer might only take 13 strokes and complete the same distance in a faster time. Stroke Rate • Stroke rate refers to the time it takes for a swimmer’s arm to enter the water and then return to the same position. This is one stroke cycle. • Shorter time per cycle = faster stroke rate • During competitions, it is typical for a swimmer to have a faster stroke rate during a shorter race Find the balance between DPS & SR: • You want to increase your stroke efficiency, but only up to a point. If you only take 1 stoke every 10 meters, but move very slow, then this is not a good balance between DPS and SR. BLABT When trying to create an efficient stroke, 5 areas need to be considered: – Body Position – Leg Action – Arm Action – Breathing – Timing The acronym BLABT helps remind swimmers to concentrate on these 5 areas while swimming. Body Position • Is the whole body more or less aligned, even when the body rolls? • Is the head stable and well positioned? • Are the eyes looking in the right direction? • Are the hips close to the water surface? Leg Action • Does the leg movement start at the hip, and is the kick close to the surface? • Is the kick balanced? • Do the legs provide support and propulsion? Arm Action • Is the transition from recovery to propulsion smooth? • Does the pathway of the hands and arms produce effective propulsion? • Is the recovery movement smooth and controlled? Breathing • Is breathing regular and at optimum frequency? • Is breathing coordinated with body movements? • Is there an effective exchange of air? Timing • Is there a good relationship between feet & legs, hands & arms? • Does the whole stroke cycle, with breathing, occur smoothly? • Is the whole movement rhythmic and well coordinated? A Total Body Workout • Why are swimmers some of the fittest athletes? Because swimming is a total body workout. • From your head to your toes, there are several reasons why swimming is such a great sport for health, fitness, conditioning and rehabilitation. • Swimming at moderate to high intensity burns approximately 11 calories per minute. Total Arm workout • Each arm stroke starts with the catch phase of the stroke, where your forearm and hand form an anchor point in the water. • You use your shoulder, upper arm and core muscles to pull your body past this anchor point. • The Latissimus Dorsi muscles or “Lats” (muscles along the side of your back) are a major muscle contributor in swimming. • These powerful muscles help in developing and maintaining a powerful arm stroke. Total leg workout • To generate a powerful kick, you need strong quads • • and hip muscles. These muscles – through the whipping action of the legs and with the help of a strong core – propel you through the water. During the start and turns, a swimmer relies on the muscles in the ankles and calves as well as quad strength. With each turn on the wall, your leg muscles contract and then you “jump off” the wall with power and explode into your stroke to maintain momentum. Core Strength • The power from your arms and legs starts from your core muscles. • A strong core including abdominal and back muscles can lead to better technique, faster swimming and a better body position in the water. • Your core is also involved in the rotation of the body both side-to-side and up and down motions. which upper body muscles are used in swimming - Bing imag es Aerobic and Anaerobic • Swimming can help you develop the endurance for a long swim and also the power to perform a short sprint. • When you swim at low moderate intensities, you are building aerobic capacity. • When you train at a high intensity, you are building up your anaerobic capacity. Cardiovascular Fitness • Your heart, blood vessels and lungs adapt to the many laps you swim in a pool. As your heart, blood vessels and lungs change with training and competitions, your fitness level increases. Mental Training • Swimming also works your mind. Getting through tough workouts and staying focused not only helps your physical fitness, but it also helps your mental toughness. • Mental training and visualization are key aspects of a competitive swimmer’s daily workouts. The sport of Speed Swimming There are two different courses in competitive swimming: – Short course – races are swum in 25 meter pools (University of Regina Pool) – Long Course – races are swum in 50 meter pools (Lawson Pool can be converted into a 50 meter pool by moving the bulkhead) Short Course – 25 meter pool • If the distance of a swim is 100 meters, then the swimmer must complete 4 lengths of the pool. • Short course times are faster in speed swimming races due to the advantage of more turns; gaining momentum and propulsion from pushing off the wall Long Course – 50 meter pool • If the distance of the race is 100 meters, then the swimmer must complete 2 lengths of the pool. • Long course times are typically slower than races in short course pools due to half as many turns – less opportunities to generate power from a turn. The Four Speed Swimming Strokes • Freestyle (Front Crawl) • Backstroke • Breaststroke • Butterfly Official Rules for Competitions • Stroke-Briefing-12-06-2018.pdf (swim ming.ca) • Rules from Swimming Canada 2023-Swimming-Canada-Rulebook-July-20-2023.pdf • FINA is the the international governing body of swimming. www.fina.org Front Crawl or Freestyle • This stroke is commonly referred to as “freestyle” or free. • Front crawl is the most efficient stoke and is therefore the fastest stroke. It is completed while face down in the water. The arms alternate while the legs perform a flutter kick. Freestyle rules from FINA • SW 5.1 - Freestyle means that in an event so designated the swimmer may swim any style, except that in individual medley or medley relay events, freestyle means any style other than backstroke, breaststroke or butterfly. Freestyle rules from FINA • SW 5.2 - Some part of the swimmer must touch the wall upon completion of each length and at the finish. Freestyle rules from FINA • SW 5.3 - Some part of the swimmer must break the surface of the water throughout the race, except it shall be permissible for the swimmer to be completely submerged during the turn and for a distance of not more than 15 metres after the start and each turn. By that point, the head must have broken the surface. Official FINA Freestyle races • 50 meters • 100 meters • 200 meters • 400 meters • 800 meters • 1500 meters Backstroke • Backstroke or back crawl is swum on the back. This swimming style has the advantage of easy breathing, but the disadvantage of swimmers not being able to see where they are going. • Both backstroke and front crawl are long-axis strokes. FINA rules for Backstroke • SW 6.1 - Prior to the starting signal, the swimmers shall line up in the water facing the starting end, with both hands holding the starting grips. Standing in or on the gutter or bending the toes over the lip of the gutter is prohibited. When using a backstroke ledge at the start, the toes of both feet must be in contact with the end wall or face of the touchpad. Bending the toes over the top of the touchpad is prohibited. FINA rules for Backstroke • SW 6.2 - At the signal for starting and after turning the swimmer shall push off and swim upon his back throughout the race except when executing a turn as set forth in SW 6.4. The normal position on the back can include a roll movement of the body up to, but not including 90 degrees from horizontal. The position of the head is not relevant. FINA rules for Backstroke • SW 6.3 - Some part of the swimmer must break the surface of the water throughout the race. It is permissible for the swimmer to be completely submerged during the turn, and for a distance of not more than 15 metres after the start and each turn. By that point the head must have broken the surface. FINA rules for Backstroke • SW 6.4 - When executing the turn there must be a touch of the wall with some part of the swimmer’s body in his/her respective lane. During the turn the shoulders may be turned over the vertical to the breast after which an immediate continuous single arm pull or immediate continuous simultaneous double arm pull may be used to initiate the turn. The swimmer must have returned to the position on the back upon leaving the wall. FINA rules for Backstroke • SW 6.5 - Upon the finish of the race the swimmer must touch the wall while on the back in his/her respective lane. Official FINA Backstroke races • 50 meters • 100 meters • 200 meters Breaststroke • Breaststroke is a swimming style in which the swimmer is on their chest and the torso does not rotate. • The stroke itself is the slowest of any competitive strokes and is thought to be the oldest of all swimming strokes. FINA rules of Breaststroke • SW 7.1 - After the start and after each turn, the swimmer may take one arm stroke completely back to the legs during which the swimmer may be submerged. At any time prior to the first Breaststroke kick after the start and after each turn a single butterfly kick is permitted. The head must break the surface of the water before the hands turn inward at the widest part of the second stroke. FINA rules of Breaststroke • SW 7.2 - From the beginning of the first arm stroke after the start and after each turn, the body shall be on the breast. It is not permitted to roll onto the back at any time except at the turn after the touch of the wall where it is permissible to turn in any manner as long as the body is on the breast when leaving the wall. From the start and throughout the race the stroke cycle must be one arm stroke and one leg kick in that order. All movements of the arms shall be simultaneous and on the same horizontal plane without alternating movement. FINA rules of Breaststroke • SW 7.3 - The hands shall be pushed forward together from the breast on, under, or over the water. The elbows shall be under water except for the final stroke before the turn, during the turn and for the final stroke at the finish. The hands shall be brought back on or under the surface of the water. The hands shall not be brought back beyond the hip line, except during the first stroke after the start and each turn. FINA rules of Breaststroke • SW 7.4 - During each complete cycle, some part of the swimmer’s head must break the surface of the water. All movements of the legs shall be simultaneous and on the same horizontal plane without alternating movement. FINA rules of Breaststroke • SW 7.5 - The feet must be turned outwards during the propulsive part of the kick. Alternating movements or downward butterfly kicks are not permitted except as in SW 7.1. Breaking the surface of the water with the feet is allowed unless followed by a downward butterfly kick. FINA rules of Breaststroke • SW 7.6 - At each turn and at the finish of the race, the touch shall be made with both hands separated and simultaneously at, above, or below the water level. At the last stroke before the turn and at the finish an arm stroke not followed by a leg kick is permitted. The head may be submerged after the last arm pull prior to the touch, provided it breaks the surface of the water at some point during the last complete or incomplete cycle preceding the touch. Official FINA Breaststroke Races • 50 meters • 100 meters • 200 meters Butterfly • Butterfly is considered the second fastest stroke • The butterfly or “fly” is swum on the chest, with both arms moving symmetrically, accompanied by the butterfly kick (also known as the "dolphin kick"). • It is the newest swimming style swum in competition, first swum in 1933 and originating out of the breaststroke. FINA rules for Butterfly • SW 8.1 - From the beginning of the first arm stroke after the start and each turn, the body shall be kept on the breast. It is not permitted to roll onto the back at any time, except at the turn after the touch of the wall where it is permissible to turn in any manner as long as the body is on the breast when leaving the wall. FINA rules for Butterfly • SW 8.2 - Both arms shall be brought forward simultaneously over the water and brought backward simultaneously under the water through-out the race, subject to SW 8.5. FINA rules for Butterfly • SW 8.3 - All up and down movements of the legs must be simultaneous. The legs or the feet need not be on the same level, but they shall not alternate in relation to each other. A breaststroke kicking movement is not permitted. FINA rules for Butterfly • SW 8.4 - At each turn and at the finish of the race, the touch shall be made with both hands separated and simultaneously, at, above or below the water surface. FINA rules for Butterfly • SW 8.5 - At the start and at turns, a swimmer is permitted one or more leg kicks and one arm pull under the water, which must bring him to the surface. It shall be permissible for a swimmer to be completely submerged for a distance of not more than 15 metres after the start and after each turn. By that point, the head must have broken the surface. The swimmer must remain on the surface until the next turn or finish. Official FINA Butterfly Races • 50 meters • 100 meters • 200 meters Individual Medley (IM) • An IM is a race in which swimmers perform all 4 of the strokes in a specific order: – – – – Butterfly Backstroke Breaststroke Free FINA rules Medley IM • SW 9.1 - In individual medley events, the swimmer covers the four swimming strokes in the following order: Butterfly, Backstroke, Breaststroke and Freestyle. Each of the strokes must cover one quarter (1/4) of the distance. FINA rules Medley IM • SW 9.2 - In Freestyle the swimmer must be on the breast except when executing a turn. The swimmer must return to the breast before any kick or stroke. FINA rules Medley Relays • SW 9.3 - In Medley relay events, 4 swimmers will cover one of the four swimming strokes in the following order: Backstroke, Breaststroke, Butterfly and Freestyle. Each of the strokes must cover one quarter (1/4) of the distance. FINA rules for Medley IM • SW 9.4 - Each section must be finished in accordance with the rule which applies to the stroke concerned. Official FINA IM races • 100 meters IM – 25 m of each stroke. This can only be preformed in a short course pool. (This is what you get to perform - twice!!) • 200 meters IM – 50 m of each stroke • 400 meters IM – 100 m of each stroke Official FINA Relays • • • 4 x 100 m free 4 x 200 m free 4 x 100 m medley FINA rules - THE START • SW 4.1 - The start in Freestyle, Breaststroke, Butterfly and Individual Medley races shall be with a dive. On the long whistle (SW 2.1.5) from the referee the swimmers shall step onto the starting platform and remain there. On the starter's command "take your marks", they shall immediately take up a starting position with at least one foot at the front of the starting platforms. The position of the hands is not relevant. When all swimmers are stationary, the starter shall give the starting signal. FINA rules - THE START • SW 4.2 - The start in Backstroke and Medley Relay races shall be from the water. At the referee's first long whistle (SW 2.1.5), the swimmers shall immediately enter the water. At the Referee's second long whistle the swimmers shall return without undue delay to the starting position (SW 6.1). When all swimmers have assumed their starting positions, the starter shall give the command "take your marks". When all swimmers are stationary, the starter shall give the starting signal. FINA rules - THE START • SW 4.3 - In Olympic Games, World Championships and other FINA events the command "Take your marks" shall be in English and the start shall be by multiple loudspeakers, mounted one at each starting platform. FINA rules - THE START • SW 4.4 - Any swimmer starting before the starting signal has been given, shall be disqualified. If the starting signal sounds before the disqualification is declared, the race shall continue and the swimmer or swimmers shall be disqualified upon completion of the race. If the disqualification is declared before the starting signal, the signal shall not be given, but the remaining swimmers shall be called back and start again. The Referee repeats the starting procedure beginning with the long whistle (the second one for Backstroke) as per SW 2.1.5. FINA rules – The Race • SW 10.1 - All individual races must be held as separate gender events. • SW 10.2 - A swimmer swimming over the course alone shall cover the whole distance to qualify. • SW 10.3 - The swimmer must remain and finish the race in the same lane in which he/she started. FINA rules – The Race • SW 10.4 - In all events, a swimmer when turning shall make physical contact with the end of the pool or course. The turn must be made from the wall, and it is not permitted to take a stride or step from the bottom of the pool. • SW 10.5 - Standing on the bottom during freestyle events or during the freestyle portion of medley events shall not disqualify a swimmer, but he shall not walk. FINA rules – The Race • SW 10.6 - Pulling on the lane rope is not allowed. • SW 10.7 - Obstructing another swimmer by swimming across another lane or otherwise interfering shall disqualify the offender. Should the foul be intentional, the referee shall report the matter to the Member promoting the race, and to the Member of the swimmer so offending. FINA rules – The Race • SW 10.8 - No swimmer shall be permitted to use or wear any device or swimsuit that may aid his/her speed, buoyancy or endurance during a competition (such as webbed gloves, flippers, fins, power bands, or adhesive substances, etc.). Goggles may be worn. Any kind of tape on the body is not permitted unless approved by FINA Sport Medicine Committee. FINA rules – The Race • SW 10.9 - Any swimmer not entered in a race, who enters the water in which an event is being conducted before all swimmers therein have completed the race, shall be disqualified from his next scheduled race in the meet. FINA rules – The Race • SW 10.10 - There shall be four swimmers on each relay team. Mixed relays may be swum. Mixed Relays must consist of two (2) Men and two (2) Women. Split times achieved in these events cannot be used for records and/or entry purposes. FINA rules – The Race • SW 10.11 - In relay events, the team of a swimmer whose feet lose touch with the starting platform before the preceding team-mate touches the wall shall be disqualified. • SW 10.12 - Any relay team shall be disqualified from a race if a team member, other than the swimmer designated to swim that length, enters the water when the race is being conducted, before all swimmers of all teams have finished the race. FINA rules – The Race • SW 10.13 - The members of a relay team and their order of competing must be nominated before the race. Any relay team member may compete in a race only once. The composition of a relay team may be changed between the heats and finals of an event, provided that it is made up from the list of swimmers properly entered by a Member for that event. Failure to swim in the order listed will result in disqualification. Substitutions may be made only in the case of a documented medical emergency. FINA rules – The Race • SW 10.14 - Any swimmer having finished his race, or his distance in a relay event, must leave the pool as soon as possible without obstructing any other swimmer who has not yet finished his race. Otherwise the swimmer committing the fault, or his relay team, shall be disqualified. FINA rules – The Race • SW 10.15 - Should a foul endanger the chance of success of a swimmer, the referee shall have the power to allow him to compete in the next heat or, should the foul occur in a final event or in the last heat, he/she may order it to be re-swum. FINA rules – The Race • SW 10.16 - No pace-making shall be permitted, nor may any device be used or plan adopted which has that effect. • 2023-2025-Swimming-Canada-QuickReference-Infraction-Sheet-jun132023.pdf • • • • Easy Ways to become a better swimmer: Swim frequently. Swim with good technique. Do drills every time you swim. Change up your workouts – fast & slow sets, long & short distances. • Streamline properly every time you push off the wall. • Use a variety of equipment – kick board, pull buoy, paddles, flippers. • Drink from a water bottle during your workout to prevent dehydration. Results from World Aquatics Championships 2023 • WOMEN’S 4x100M MEDLEY RELAY – Bronze • WOMEN’S 400M INDIVIDUAL MEDLEY • • • • – GOLD: Summer McIntosh (CAN) - 4:27.11 (championship record) MEN'S 100M BUTTERFLY – SILVER: Josh Liendo (CAN) - 50.34 WOMEN'S 200M BUTTERFLY – GOLD: Summer McIntosh (Canada) - 2:04.06 WOMEN'S 200M FREESTYLE – BRONZE: Summer McIntosh (Canada) - 1:53.65 WOMEN'S 100M BUTTERFLY – SILVER: Margaret Mac Neil (Canada) - 56.45 Videos from World Aquatic Championships • Canada wins their 6th world aquatics championship medal with a bronze in the women's 4x100m medley relay Bing video (Start at 2:18) • Canada's Summer McIntosh defends her world title in the women's 400 individual medley - Bing video (start at 2:49) The best race of all time… • Michael Phelps - 100m Butterfly final 2008 beijing - YouTube Michael Phelps is the most decorated Olympian of all time. He won 23 gold medals, 3 silver medals, and 2 bronze medals, for a total of 28 medals overall in 5 different Olympic games and winning medals in Athens in 2004, Beijing in 2008, London in 2012, and Rio de Janeiro in 2016. Recreational Swim times @ U of R pool Monday/Wednesday/Friday •6:00 a.m. - 9:00 a.m. Monday - Friday •11:30 a.m. - 1:30 p.m. Monday - Thursday •8:30 p.m. - 10:30 p.m. Saturday & Sunday •3:00 p.m. - 6:00 p.m.

Terminology and Science of Swimming - 2023 (2).ppt

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