Swimming: steps to success

2016·11.85 MB·english

by  Bay

Swimming: Steps to Success
Scott Bay
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Names: Bay, Scott, 1964- author.
Title: Swimming : steps to success / Scott Bay.
Description: Champaign, IL : Human Kinetics, [2016]
Identifiers: LCCN 2015037240 | ISBN 9781492508441 (print)
Subjects: LCSH: Swimming--Training.
Classification: LCC GV838.67.T73 B39 2016 | DDC 797.2/1--dc23 LC record available at http://lccn.loc.gov/2015037240
ISBN: 978-1-4925-0844-1 (print)
Copyright © 2016 by Human Kinetics, Inc.
All rights reserved.Except for use in a review, the reproduction or utilization of this work in any form or by any electronic,

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This book is dedicated to my family.
Contents
Foreword
Climbing the Steps to Swimming Success
The Sport of Swimming
The Aquatic Environment
Swimming Venues: Pools
Pool Races
Getting Started: Apparel
Getting Started: Training Equipment
Getting Started: Drills and Their Purpose
Step 1: Floating
The Physics of Buoyancy and Floating
Floating on Your Back
Drills for Practicing Back Floating
Floating on Your Front
Drills for Practicing Front Floating
The Swimming Position
Drills for an Effective Streamline
Success Summary
Step 2: Manipulating the Water
Drag Force and Propulsive Force
Minimizing Drag
Propulsive Force: Developing the Catch and the Pull
The Catch
Drill for the Catch
Sculling
Drill for Sculling
Kicking
Drills for Flutter Kicking
Kicking Without a Kickboard
Flutter Kicking on Your Back
Drills for Kicking Without a Kickboard
Dolphin Kick
Drills for Dolphin Kicking
Breaststroke Kick
Success Summary
Step 3: Freestyle
The Three Rs
Basic Freestyle Stroke
Freestyle Stroke Cycle
Drills for Armstrokes
Rotation
Drills for Rotation
Breathing
Drills for Breathing
Kicking
Drills for Kicking
Timing and Rhythm
Drills for Timing and Rhythm
Success Summary
Step 4: Backstroke
Basic Backstroke
Multiple-Stroke Backstroke
Drills for Armstrokes
Rotation
Drills for Rotation
Breathing
Drill for Breathing
Kicking
Drills for Kicking
Timing and Rhythm
Drills for Timing and Rhythm
Success Summary
Step 5: Breaststroke
Breaststroke Kick
Drills for Kicking
The Pull
Drills for Breaststroke Pull
Breathing
Drill for Breathing
Timing and Rhythm
Drills for Timing and Rhythm
Breaststroke Pullout
Drill for Breaststroke Pullout
Success Summary
Step 6: Butterfly
Dolphin Kick
Drills for Dolphin Kicking
Butterfly Armstroke
Drills for Butterfly Arm Movement
Butterfly Arm Recovery
Drills for Butterfly Arm Recovery
Breathing
Timing and Rhythm
Drills for Timing and Rhythm
Success Summary
Step 7: Turns
Open Turn
Open Turn for Backstroke
Drills for Open Turns
Two-Hand Touch Turn
Drills for Two-Hand Touch Turn
Flip Turn
Drills for Flip Turn
Success Summary
Step 8: Starts
In-Water Starts
Dive Starts
Kneeling Dive
Standing Dive
Dive-Start Equipment
Forward or Grab Start
Drills for Forward or Grab Start
Track Start
Drills for the Track Start
Entry Drills
Backstroke Curl Start
Drills for Backstroke Curl Start
Flat-Back Start
Drills for Flat-Back Start
Success Summary
Step 9: Open-Water and Survival Swimming
Open-Water Swimming: The Environment
Getting In and Starting
Drills for Feetfirst Entry
Navigation and Sighting
Switch Drills
Pack Swimming
Drills for Pack Swimming
Changing Direction
Drills for the Turn
Finish and Exit
Exiting the Water
Drill for Exiting the Water
Survival Swimming
Elementary Backstroke
Swim, Float, and Swim Again
Drills for Survival Swimming
Success Summary
Step 10: Continuing With Swimming