Red Cross Swim Basics 2 Lesson #1

Transcription

1 Red Cross Swim Basics 2 Lesson #1 Duration: 60 minutes Time: Equipment: Red Cross Swim Journals, pens/pencils, kickboards, ball Time (mins) Activity/Skill Formation 6 Attendance, Introductions, Personal Goals Personal Goal Setting: S.M.A.R.T. Goals (see page 2) 4 Facility/Site Orientation and Rules Identification of Key Features shallow water, deep water, washrooms, first aid stations, known hazards (if any), such as slippery decks, etc. Identify Emergency Evacuation Procedures 4 Warm-Up shallow water walking and jogging widths 20 Shallow Water Screening Assess swimmers skills from Red Cross Swim Basics 1 and record swimmers abilities to determine progressions and drills to use for future lessons. Rhythmic Breathing 5 Times Front Glide with Flutter Kick 10m Side Glide with Flutter Kick 5m (Assisted) Front Glide/Side Glide Combination 10m Front Swim 10m Roll-Over Glide with Flutter Kick 5m Back Glide with Flutter Kick 10m 5 Skills and Water Safety Tread Water 3 min Introduce this skill in chest-deep water. Encourage swimmers to experiment with different kicks and arm movements to stay at the surface of the water with minimal forward or backward movement. 11 Swimming Rhythmic Breathing 15 Times (Front Crawl Specific) Front Crawl 15m 4 Fitness Distance Swim Minimum 25m Record the personal best distance for each swimmer. 6 Water Polo in Shallow Water (see page 2)

2 Page 2 Red Cross Swim Basics 2 Lesson #1 TEACHING TIP: Remember the 3X (GST) rule when teaching strokes/skills. Do General corrections after entire group attempts item, then give Specific corrections for each swimmer. Follow with Try it again and apply corrections. Personal Goal Setting: S.M.A.R.T. Goals 1. Review S.M.A.R.T Goals in the Red Cross Swim Journal with swimmers. 2. Ask each swimmer to identify his or her current swimming ability and to print his or her long-term goal in the Red Cross Swim Journal (page 7). 3. Use the Red Cross Swim Journal to discuss goal setting. 4. Collect the Red Cross Swim Journals so you can review the swimmers goals and make notes to ensure you are helping the swimmers work toward accomplishing their goals. 5. Identify Emergency Evacuation Procedures. Water Polo in Shallow Water Purpose: to increase swimmers comfort with moving (walking, running) through water 1. Set up nets (kickboards) at either end of the playing field. 2. Divide swimmers into 2 teams. 3. Before swimmers can try to score (by knocking over the kickboard with a ball), 3 members of their team must touch the ball without the opposing team intercepting it. 4. Swimmers can only move when they do not have possession of the ball.

3 Red Cross Swim Basics 2 Lesson #2 Duration: 60 minutes Time: Equipment: Red Cross Swim Journals, buoyant equipment for throwing assists without a line, kickboards Time (mins) Activity/Skill Formation 5 Welcome and Attendance Personal Goals Review the swimmers personal goals in the Red Cross Swim Journal (see Fitness Tip: Setting Goals, page 2). Identify the outcomes swimmers can expect from the set of lessons. 5 Warm-Up Frozen Bob Tag (see page 2) 20 Swimming Rhythmic Breathing 15 Times (Front Crawl Specific) Front Crawl 15m 10 Skills and Water Safety Self-Safety Safe Diving Waterfronts (Wharfs and Floating Docks) (see page 2) Sitting Dive Kneeling Dive Stride Dive Front Dive 4 Swimming Back Swim with Shoulder Roll 15m 8 Skills and Water Safety Throwing Assist without a Line (see page 2) Tread Water 3 min 3 Fitness Distance Swim Minimum 25m Record the personal best distance for each swimmer. 5 Kickboard Relay (see page 2)

4 Page 2 Red Cross Swim Basics 2 Lesson #2 TEACHING TIP: Remember the 3X (GST) rule when teaching strokes/skills. Do General corrections after entire group attempts item, then give Specific corrections for each swimmer. Follow with Try it again and apply corrections. Fitness Tip: Setting Goals Start with simple goals and then progress to longer-range goals. Make goals realistic and achievable. If goals are too ambitious, swimmers may get frustrated and give up. For a person who has not exercised in a while, a shortterm goal might be to swim once a week for 20 minutes for four weeks. An intermediate goal might be to work up to 30 minutes of swimming 3 or 4 times a week. A longterm goal might be to enter a distance swimming event (open-water swim events). Frozen Bob Tag 1. One swimmer is It. 2. Define the space so that swimmers stay in shallow water. 3. When the swimmers are tagged and become frozen, they must perform 10 rhythmic bobs before standing stationary with their arms extended out from their shoulders. 4. To free the swimmer, another swimmer runs under the arms of the frozen swimmer. Waterfronts (Wharfs and Floating Docks) NOTE: Ensure safe depth and length of current site. Have swimmers identify 3 safe behaviours related to diving: 1. Always enter the water feet first the first time and check the entire area for hazards before diving. 2. Obey all posted signs about diving. 3. Proceed carefully. Discuss the injuries and consequences (e.g., head and spine injuries) that are associated with unsafe diving at waterfronts. Discuss issues with diving at waterfronts: sudden or unexpected changes in water depth floating docks that are not anchored hazards on lake bottom varying water levels in lakes or rivers due to watercontrol barriers and time of year Discuss how to check that the depth and the length at waterfronts are safe for each individual diver. Discuss why sites in the swimmers community are, or are not, safe for diving. Throwing Assist without a Line 1. Identify how to recognize a swimmer in distress: tired swimmers, weak swimmers, and non-swimmers. Have swimmers simulate the 3 types of distressed swimmers. 2. Review the steps in a rescue: Recognize a swimmer in distress. Call to see if the swimmer needs assistance (if the swimmer says no, then watch for a change. If the swimmer does not respond or indicates yes, proceed with the rescue). Call out to bystanders to assist you. Throw buoyant objects to the swimmer. Encourage the swimmer to move toward safety and assist the swimmer out of the water. 3. Ask swimmers to identify potential hazards of entering the water to perform a rescue. Ask swimmers to identify effective buoyant objects to use for rescues that they would find at the waterfront and the beach. 4. Set up a target (hoop floating on the surface of the water) and have swimmers practise throwing buoyant objects to the target. Kickboard Relay 1. Divide swimmers into equal teams. 2. Identify the distance each swimmer must kick. 3. Use one kickboard per team so that swimmers must pass the kickboard to the next team member before that swimmer can go.

5 Red Cross Swim Basics 2 Lesson #3 Duration: 60 minutes Time: Equipment: Buoyant equipment for throwing assists with a line, ball, water noodles, pictures (or maps) of safe and unsafe swimming locations in the community (if available) Time (mins) Activity/Skill Formation 5 Welcome and Attendance Local Swimming Conditions and Hazards (see page 2) 10 Warm-Up Throwing Assist with a Line (see page 2) 20 Swimming Rhythmic Breathing 15 Times (Front Crawl Specific) Back Swim with Shoulder Roll 15m Back Crawl 15m 20 Skills and Water Safety Self-Safety Safe Diving Diving from Heights (see page 2) Sitting Dive Kneeling Dive Stride Dive Front Dive Disorienting Entries, Return to Safety (see page 2) 5 Ball Tag Identify safety boundaries and make sure swimmers stay inside these boundaries. One swimmer is It and tries to tag another swimmer who then becomes It. Swimmers toss a ball around during the game. If a swimmer has the ball when tagged, he or she is safe. Ask swimmers who have a PFD/lifejacket to bring it to the next lesson.

6 Page 2 Red Cross Swim Basics 2 Lesson #3 TEACHING TIP: Remember the 3X (GST) rule when teaching strokes/skills. Do General corrections after entire group attempts item, then give Specific corrections for each swimmer. Follow with Try it again and apply corrections. Local Swimming Conditions and Hazards Purpose: Create awareness about local safe and unsafe swimming conditions and environmental hazards (e.g., spring melt that can result in high water, cold water, changes in water depth and sudden drop-offs, unsafe jumping/diving locations, etc.) and identify Prepare! Stay Safe! Survive! strategies Description: 1. Ask swimmers to identify local water hazards and the conditions that make them hazardous at this time of year (provide pictures if available). 2. Create a safety strategy with swimmers on how to avoid being at risk in these conditions and locations. Have swimmers identify what they need to know and do to prepare, stay safe, and also survive if at risk in these locations. Instruct swimmers to share this safety information with their family members. Throwing Assist with a Line 1. Review how to recognize a swimmer in distress: tired swimmers, weak swimmers, and non-swimmers. Have swimmers simulate the three types of distressed swimmers. 2. Review the steps in a rescue: Recognize a swimmer in distress. Call to see if the swimmer needs assistance (if the swimmer says no, then watch for a change. If the swimmer does not respond or indicates yes, proceed with the rescue). Call out to bystanders to assist you. Throw a buoyant object with a line attached to the swimmer or just past the swimmer so that the swimmer can grab the object on the line. From a position of stability, pull the swimmer to safety and assist the swimmer out of the water. 3. Ask swimmers to identify potential hazard of entering the water to perform a rescue. 4. Ask swimmers to choose a partner. 5. Have one partner in the water simulating a distressed swimmer while the other partner performs the rescue steps. 6. Have partners switch roles. Diving from Heights NOTE: Ensure safe depth and length of current site. Have swimmers identify 3 safe behaviours related to diving: 1. Always enter the water feet first the first time and check the entire area for hazards before diving. 2. Obey all posted signs about diving. 3. Proceed carefully. Discuss the injuries and consequences (e.g., head and spine injuries) that are associated with unsafe diving from a height (cliffs, diving boards, starting blocks). Discuss how deeper dives have an increased risk due to unseen hazards at greater depths (boulders are a common hazard when diving from cliffs). There can also be sudden or unexpected changes in water depth, and underwater features in moving water that can trap swimmers, etc. Discuss how to check that the depth and the length of a site are safe for diving from heights. Discuss why sites in the swimmers community are, or are not, safe for diving. Disorienting Entries, Return to Safety Purpose: to ensure that if swimmers experience an unexpected immersion into water they will be able to surface comfortably 1. Instruct swimmers to perform a log-roll into the water from the edge (laying horizontally on the deck and rolling into the water). 2. Swimmers may hold a water noodle if they are uncomfortable with this skill. When possible, swimmers should perform this skill without the aid of goggles as the nature of the immersion would be unexpected and wearing goggles shows anticipation of the immersion.

7 Red Cross Swim Basics 2 Lesson #4 Duration: 60 minutes Time: Equipment: Kickboards, PFDs/lifejackets, buoyant and non-buoyant equipment for reaching assists (towels, ropes, clothing, kickboards, water noodles) Time (mins) Activity/Skill Formation 5 Welcome and Attendance Fitness Tip: Make Exercise a Part of Your Daily Routine (see page 2) 5 Warm-Up Activity Choosing a PFD/lifejacket that fits Identify the desirable features of a PFD/lifejacket (see page 2) Swimmers wear a PFD/lifejacket and swim shallow water distances on their front and back 10 Skills and Water Safety Disorienting Entries, Return to Safety (see page 2) 20 Swimming Rhythmic Breathing 15 Times (Front Crawl Specific) Front Crawl 15m 15 Skills and Water Safety Front Dive Tread Water 3 min Reaching Assist with an Aid Demonstration of a Reaching Assist In partners, swimmers take turns performing a reaching assist using a variety of buoyant and non-buoyant assists. 5 Fitness Distance Swim Minimum 25m Record the personal best distance for each swimmer. Encourage swimmers to swim the longest distance they can without stopping.

8 Page 2 Red Cross Swim Basics 2 Lesson #4 TEACHING TIP: Remember the 3X (GST) rule when teaching strokes/skills. Do General corrections after entire group attempts item, then give Specific corrections for each swimmer. Follow with Try it again and apply corrections. Fitness Tip: Make Exercise a Part of Your Daily Routine If it s hard to find time for exercise, schedule workouts like you would any other important activity. You can also fit in physical activity throughout the day. Be creative! Take a walk during your child s music lesson. Take the stairs instead of the elevator at work. Pedal a stationary bike or walk on the treadmill while you watch TV. Create a stairclimbing routine for 15 minutes a day on your stairs at home. Identify the Desirable Features of a PFD/Lifejacket It is comfortable (so you will wear it). It is approved by Transport Canada (meets the buoyancy and construction requirements to be safe). All of its fasteners are in good condition. It assists in reducing heat loss in cold water. It keeps you at the surface of the water when you are tired, injured, or unconscious. Disorienting Entries, Return to Safety 1. Perform this skill in deep water so swimmers avoid hitting the bottom of the site. 2. Demonstrate a forward or sideward roll into the water from a sitting or squatting position on the edge. Show swimmers how to protect their head and neck and ensure swimmers push forward away from the edge. 3. Swimmers perform this skill with a PFD/lifejacket on to experience the buoyancy assistance provided by this safety gear. 4. Have swimmers remove their PFD/lifejacket.

9 Red Cross Swim Basics 2 Lesson #5 Duration: 60 minutes Time: Equipment: Kickboards, water noodles, ball, buoyant equipment for throwing assists with a line NOTE: Today is a mid-point assessment. Use the performance criteria on the Instructor Worksheets to assess each swimmer s progress to date. Review progress with swimmers at the end of the lesson. Time (mins) Activity/Skill Formation 3 Welcome and Attendance Fitness Tip: Put it on Paper (see page 2) 7 Warm-Up Kickboard Relay (see page 2) 10 Skills and Water Safety Self-Safety Safe Diving Backyard and Hotel Pools (see page 2) Sitting Dive Kneeling Dive Stride Dive Front Dive 25 Swimming Rhythmic Breathing 15 Times (Front Crawl Specific) Back Swim with Shoulder Roll 15m Front Crawl 15m Back Crawl 15m 10 Skills and Water Safety Disorienting Entries, Return to Safety Tread Water 3 min Throwing Assist with a line 5 Water Noodle Water Polo in Shallow Water (see page 2)

10 Page 2 Red Cross Swim Basics 2 Lesson #5 TEACHING TIP: Remember the 3X (GST) rule when teaching strokes/skills. Do General corrections after entire group attempts item, then give Specific corrections for each swimmer. Follow with Try it again and apply corrections. Fitness Tip: Put it on Paper Hoping to incorporate healthy lifestyle habits? Boost energy? Sleep better? Manage a chronic condition? Write it down! State your goal and then record what you do toward accomplishing your goal. Seeing on paper the benefits of regular exercise may help you stay motivated. Share it with a friend and work together to keep each other on track. Kickboard Relay 1. Divide swimmers into equal teams. 2. Identify the distance each swimmer must kick. Set up a course so that swimmers do not all start and finish at the edge of the pool. Make different distances for each leg of the relay. Each team will have to decide which swimmer swims which leg of the relay. 3. Use one kickboard per team so that swimmers must pass the kickboard to the next team member before that swimmer can go. Discuss the injuries and consequences (e.g., head and spine injuries) that are associated with unsafe diving in a backyard or hotel pool (diving boards without adequate depth for safe diving). Discuss issues with pool depth and length of deep end (typically, a backyard pool s deep end is not deep enough or long enough to be safe for diving). How to check that the depth and the length of a backyard or hotel pool are safe. Water Noodle Water Polo in Shallow Water Purpose: to increase swimmers balance in water using sculling and arm motions for stability 1. Set up nets (kickboards) at either end of the playing field. 2. Divide swimmers into 2 teams. 3. Swimmers sit on water noodles and only use their arms for locomotion. Backyard and Hotel Pools NOTE: Ensure safe depth and length of current site. Have swimmers identify 3 safe behaviours related to diving: 1. Always enter the water feet first the first time and check the entire area for hazards before diving. 2. Obey all posted signs about diving. 3. Proceed carefully.

11 Red Cross Swim Basics 2 Lesson #6 Duration: 60 minutes Time: Equipment: Hoops, ball, buoyant equipment for throwing assists without a line, buoyant and non-buoyant equipment for reaching assists (towels, ropes, clothing, kickboards, water noodles), water noodles Time (mins) Activity/Skill Formation 3 Welcome and Attendance Fitness Tip: Increase Your Fitness Activities (see page 2) 7 Warm-Up Cat and Mice Game (see page 2) 5 Fitness Distance Swim Minimum 25m Record the personal best distance for each swimmer. 25 Swimming Rhythmic Breathing 15 Times (Front Crawl Specific) Back Swim with Shoulder Roll 15m Front Crawl 15m Back Crawl 15m 15 Skills and Water Safety Disorienting Entries, Return to Safety Tread Water 3 min Throwing Assist without a Line Reaching Assist with an Aid Accuracy Challenge (see page 2) 5 Soccer Scull (see page 2)

12 Page 2 Red Cross Swim Basics 2 Lesson #6 TEACHING TIP: Remember the 3X (GST) rule when teaching strokes/skills. Do General corrections after entire group attempts item, then give Specific corrections for each swimmer. Follow with Try it again and apply corrections. Fitness Tip: Increase Your Fitness Activities Increase the distance you swim, run, or walk by setting the goal of increasing the amount of time you work out each week by 10%. For example, if you are currently swimming 200m continuously in 10 min, swim continuously for 11 min each time you swim the following week, and track your increased distance. A 10% increase is manageable and gradual enough to sustain over a long period of time. Cat and Mice Game 1. One person with a hoop (the cat) tries to catch someone (a mouse) by putting the hoop around the mouse. If the mouse is holding a ball, however, the cat cannot catch this mouse. The mice help each other by throwing the ball to the person being caught. 2. Start the game. Once everyone is comfortable with how it works, add a second hoop so that there are 2 cats but only one ball to save the mice. 3. The rescuer must throw the assist within arms reach of the distressed swimmer and then pull the swimmer to safety. 4. The partners switch roles after every successful rescue, with the rescuer becoming the distressed swimmer. Soccer Scull 1. Provide each swimmer with a water noodle for support. 2. Separate the class into 2 teams and identify each team s goal-scoring area. 3. Tell swimmers that they can use only their feet to touch/move the ball and score in the opposing team s goal. 4. To move, the swimmers can use only their arms (sculling). Accuracy Challenge 1. Have swimmers pair up to practise throwing an assist without a line. One partner is a distressed swimmer in the water, while the other is a rescuer on land. 2. For the first round, position the distressed swimmer 1.5m from the edge. (The water can be shallow or deep.) Increase the distance with each round: 2m for the second round and 3m for the third round.

13 Red Cross Swim Basics 2 Lesson #7 Duration: 60 minutes Time: Equipment: Kickboards, ball, buoyant equipment for throwing assists with and without a line, water noodles Time (mins) Activity/Skill Formation 3 Welcome and Attendance Fitness Tip: Control Portions (see page 2) 5 Warm-Up Crescendo Kicking Drill (With Kickboards) (see page 2) 10 Skills and Water Safety Self-Safety Safe Diving Current Site (see page 2) Sitting Dive Kneeling Dive Stride Dive Front Dive 10 Swimming Rhythmic Breathing 15 Times (Front Crawl Specific) Front Crawl 15m 15 Skills and Water Safety Tread Water 3 min Throwing Assist with a Line Throwing Assist without a Line 10 Swimming Back Swim with Shoulder Roll 15m Back Crawl 15m 7 Backward Water Noodle Water Polo in Shallow Water (see page 2)

14 Page 2 Red Cross Swim Basics 2 Lesson #7 TEACHING TIP: Remember the 3X (GST) rule when teaching strokes/skills. Do General corrections after entire group attempts item, then give Specific corrections for each swimmer. Follow with Try it again and apply corrections. Fitness Tip: Control Portions Try following the 80/20 rule for healthy eating: 80% of the time, make choices to eat healthy foods in moderation. That way, when you need to indulge (up to 20% of the time), you can do so without affecting the health benefits from your daily choices. Crescendo Kicking Drill (With Kickboards) 1. Have swimmers kick slowly for half a width, then at medium speed for half a width. 2. Have swimmers kick at medium speed for half a width, then at fast speed for half a width. 3. Mix it up by specifying a different speed for each width. Backward Water Noodle Water Polo in Shallow Water Purpose: to increase swimmers balance in water using sculling and arm motions for stability 1. Set up nets (kickboards) at either end of the playing field. 2. Divide swimmers into 2 teams. 3. Swimmers sit on water noodles and use only their arms for locomotion. 4. Swimmers can only move backwards through the water. Current Site NOTE: Ensure safe depth and length of current site. Have swimmers identify 3 safe behaviours related to diving: 1. Always enter the water feet first the first time and check the entire area for hazards before diving. 2. Obey all posted signs about diving. 3. Proceed carefully. Discuss the injuries and consequences (e.g., head and spine injuries, scrapes) that are associated with unsafe diving at current location. Discuss how to check that the depth and length of the current site are safe for diving. Discuss why this site is safe, or not safe, for diving.

15 Red Cross Swim Basics 2 Lesson #8 Duration: 60 minutes Time: Equipment: Hoops, ball, buoyant and non-buoyant equipment for reaching assists (towels, ropes, clothing, kickboards, water noodles) Time (mins) Activity/Skill Formation 5 Welcome and Attendance Fitness Tip: Choose Activities You Can Sustain for Life (see page 2) 3 Adults and Supervision (see page 2) 7 Warm-Up Cat and Mice Game (see page 2) 15 Skills and Water Safety Disorienting Entries, Return to Safety Reaching Assist with an Aid (see page 2) 20 Swimming Rhythmic Breathing 15 Times (Front Crawl Specific) Back Swim with Shoulder Roll 15m Front Crawl 15m Back Crawl 15m 10 Skills and Water Safety Tread Water 3 min (see page 2)

16 Page 2 Red Cross Swim Basics 2 Lesson #8 TEACHING TIP: Remember the 3X (GST) rule when teaching strokes/skills. Do General corrections after entire group attempts item, then give Specific corrections for each swimmer. Follow with Try it again and apply corrections. Fitness Tip: Choose Activities You Can Sustain for Life To accomplish your goals, think about activities that you will be able to maintain for many years. If you enjoy walking, make that a regular part of your fitness regime. If you are a swimmer, choose locations with a pool nearby when you travel for work or vacation. Adults and Supervision Discuss active supervision strategies for swimmers who are in or near the water. 1. Always have young swimmers within arm s reach when in or near the water. 2. Always maintain visual contact with the swimmers when in or near the water. 3. Ensure there are effective barriers to prevent unintended access to water such as backyard swimming pools. This includes four-sided fencing around the water, a self-closing, self-latching gate and fencing more than 1.5m high. Many toddler drownings in backyard pools occur because of a lack of adequate barriers from the house to the pool. 4. Adults should not swim alone. If they experience difficulty breathing or become a distressed or drowning swimmer, self-rescue is unlikely. Cat and Mice Game 1. One person with a hoop (the cat) tries to catch someone (a mouse) by putting the hoop around the mouse. If the mouse is holding a ball, however, the cat cannot catch this mouse. The mice can only move through the water backwards. The mice can help each other by throwing the ball to the person being caught. 2. Start the game. Once everyone is comfortable with how it works, add a second hoop so that there are 2 cats but only one ball to save the mice. Reaching Assist with an Aid 1. Divide the class into 2 teams. 2. The first member of each team simulates a distressed swimmer, at a given distance from the edge of the pool. 3. The second team member grabs an assist, kneels of lies on the deck, and reaches out and rescues the distressed swimmer. 4. When the first rescue is completed, the second team member enters the water to become the next distressed swimmer. The third team member performs the rescue. 5. The first team to successfully rescue all if its members wins. Any rescue not completed safely must be repeated. Tread Water 3 min 1. Divide swimmers into 2 lines. The lines should be parallel to each other, about 2m apart. Assign each swimmer in the lines a number from one to five. 2. Swimmers tread water in chest-deep or deeper water. 3. Throw the ball in-between the lines and call out a number. 4. The swimmers with the corresponding numbers race to be the first swimmer to grab the ball. 5. Award a point to the team that retrieves the ball first. 6. Swimmers must tread water after the ball is thrown and until their team wins a point.

17 Red Cross Swim Basics 2 Lesson #9 Duration: 60 minutes Time: Equipment: Buoyant equipment for throwing assists with and without a line, buoyant and non-buoyant equipment for reaching assists (towels, ropes, clothing, kickboards, water noodles), ball Time (mins) Activity/Skill Formation 4 Welcome and Attendance Fitness Tip: Track Your Progress (see page 2) Hypoxic Training Think Again! (see page 2) 4 Warm-Up Fitness Distance Swim Minimum 25m Record the personal best distance for each swimmer. 12 Skills and Water Safety Self-Safety Safe Diving Sitting Dive Kneeling Dive Stride Dive Front Dive 25 Swimming Rhythmic Breathing 15 Times (Front Crawl Specific) Back Swim with Shoulder Roll 15m Front Crawl 15m Back Crawl 15m 10 Skills and Water Safety Throwing Assist without a Line Throwing Assist with a Line Reaching Assist with an Aid Rescue Relays (see page 2) 5 Soccer Scull (see page 2)

18 Page 2 Red Cross Swim Basics 2 Lesson #9 TEACHING TIP: Remember the 3X (GST) rule when teaching strokes/skills. Do General corrections after entire group attempts item, then give Specific corrections for each swimmer. Follow with Try it again and apply corrections. Fitness Tip: Track Your Progress It may help to keep an exercise and food diary. Record what you did during each exercise session, how long you exercised, and how you felt afterward. Recording your efforts can help you work toward your goals and remind you that you re making progress. Make a note on your calendar to accomplish at least 30 min of exercise every day. Hypoxic Training Think Again! Hypoxic training is a training technique that involves breath holding for extended periods. How long you can safely hold your breath depends on a number of factors, including age, body mass, and overall health. Most people can hold their breath comfortably for about 30 sec to 2 min. Trying to hold your breath for much longer than this, especially underwater, may be dangerous. Our bodies need both oxygen (O 2 ) and carbon dioxide (CO 2 ) to survive. The impulse to breathe is triggered by a balance of O 2 and CO 2 in our bloodstream. Swimmers might take several large, forced breaths or a series of short, fast breaths before trying to hold their breath underwater for a long period of time. This is called hyperventilating, and it can disrupt the balance of O 2 and CO 2 in your body, fooling your brain into thinking that it doesn t need to take another breath. If this happens, your body can quickly use up most of its available oxygen and you can easily pass out. After you have passed out, the body s natural responses will take over: you will gasp for breath, or you may stop breathing all together. Either way, if this occurs underwater, you are at serious risk of drowning. Rescue Relays 1. Divide swimmers into 2 equal groups. Assign 1 group to be the rescuers and the other to be the distressed swimmers. 2. Each rescuer needs to assess the situation and determine which rescue technique to use. When a rescuer brings the distressed swimmer to safety, they switch roles. 3. Position the distressed swimmers at different distances from the edge of the pool so the rescuers have a chance to use different techniques: Throwing assist with a line 3m Throwing assist without a line 2m Reaching assist with an aid 1m Soccer Scull 1. Provide each swimmer with a water noodle for support. 2. Separate the class into 2 teams and identify each team s goal-scoring area. 3. Tell swimmers that they can use only their feet to touch/move the ball and score in the opposing team s goal. 4. To move, the swimmers can only use their arms (sculling).

19 Red Cross Swim Basics 2 Lesson #10 Duration: 60 minutes Time: Equipment: Kickboards, PFDs/lifejackets, ball, Red Cross Swim Journals Time (mins) Activity/Skill Formation 3 Welcome and Attendance Fitness Tip: Seek Support (see page 2) 5 Warm-Up Crescendo Kicking Drill (see page 2) 20 Swimming Rhythmic Breathing 15 Times (Front Crawl Specific) Back Swim with Shoulder Roll 15m Front Crawl 15m Back Crawl 15m 20 Circuit Day (see page 2) 10 Water Polo in Shallow Water (see page 2) 2 Acknowledge the swimmers who are well on their way to accomplishing their goals as wells as the swimmers who have met goals during the set of lessons. Distribute Red Cross Swim Journals and encourage swimmers to continue to practise their swimming skills.

20 Page 2 Red Cross Swim Basics 2 Lesson #10 TEACHING TIP: Remember the 3X (GST) rule when teaching strokes/skills. Do General corrections after entire group attempts item, then give Specific corrections for each swimmer. Follow with Try it again and apply corrections. Fitness Tip: Seek Support You re not in this alone. Invite a friend or co-worker to join you when you exercise. Work out with your spouse or kids. Take a class at a local fitness centre. Make a commitment you can keep that assists you in reaching your goals. Crescendo Kicking Drill 1. Have swimmers kick slowly for half a width, then at medium speed for half a width. 2. Have swimmers kick at medium speed for half a width, then at fast speed for half a width. 3. Mix it up by specifying a different speed for each width. Circuit Day Set up different activity stations in the space available so that swimmers can practise skills at each station for 5 min and then rotate to the next station. If the class is small enough, everyone can start at the same station. For bigger classes, start smaller groups at three different stations. Ensure you can provide effective safety supervision throughout the class. Station 1: PFD/Lifejacket 1. Swimmers put on a PFD/lifejacket, perform a disorienting entry into the water, swim 25m on their front, swim 25m on their back, exit the pool, and remove their PFD/lifejacket. 2. They move to the next station performing front crawl. Station 2: Dive Entries NOTE: Ensure safe depth and length of current site. 1. Swimmers perform 10 dive entries and return to safety. 2. They move to the next station performing a back glide with kick and shoulder roll. Station 3: Rhythmic Breathing 15 Times (Front Crawl Specific) and Treading Water 3 min 1. Swimmers perform rhythmic breathing for 1 min and then tread water for 3 min. 2. They move to the next station performing back crawl. Station 4: Weight Transfer in Chest-Deep or Deeper Water 1. Swimmers retrieve as many objects off the pool bottom with their hands as they can in 3 min. 2. They move to the next station, if required, performing a front kick. Water Polo in Shallow Water 1. Set up nets (kickboards) in random locations throughout the playing field and number the pool nets. 2. Divide swimmers into 2 teams. 3. After each goal, change the net the team defends. 4. All swimmers must play with one hand behind their back. 5. Swimmers can use only one hand to touch the ball.