Swimming

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Swimming

• The Ultimate Workout

For Grade 9-12 Swim class
By Kyle Mongelluzzo
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Why Swimming

• Swimming provides the best workout for a person
• Works on almost all major muscles in the body
• Works aerobically and anaerobically
• Helps build mental toughness

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Different Strokes

• Freestyle
• Backstroke
• Butterfly
• Breaststroke

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Freestyle

• Stomach face down
• One arm at a time above your head then pull down
  your side
• Once first arm is at waist, start the other arm
• Repeat
• Kick feet one at a time, but fast

One at a time
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Backstroke

• On back
• Similar concept as Freestyle
• Moving arms from waist to head
• When first hand is at head, start second hand
• Same kick as freestyle

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Butterfly

• Both arms moving from waist towards head at the
  same time coming out of the water
• Kick feet at same time
• Wave like motion with body

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Breaststroke

• Pull with both arms going down (under water) from
  head to torso
• Then after your kick push your hands forward
• Kick by bringing your legs up, kick them out, and
  bring them around together

PUSH!!!
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What systems are worked?

• Aerobic
• Anaerobic
• Cardiovascular
• Mental

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Aerobic

• Swimming at low intensities builds up aerobic
  processes
• Building up your aerobic process will give you
  more endurance
• Aerobic process will be good for long races such
  as the 500, 1000, and the mile

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Anaerobic

• When you train at high intensities you are
  training your anaerobic processes
• The anaerobic process is good for sprints such as
  the 50, 100, and 200

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Cardiovascular

• Swimming in any way works on your cardiovascular
  system, since oxygen is a factor that is limited
• The more you train the higher your cardiovascular
  level will go up
• Your system will adapt to the kinds of races you
  swim and how you train

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What muscles are worked?

• Lats
• Arms
• Biceps
• Triceps
• Forearms
• Shoulders
• Legs
• Quads
• Calves
• Ankles
• Core

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The Lats

• Muscles down your side
• Strokes help develop lats
• Helps with powerful pull

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Arms

• Forearm
• Biceps
• Triceps
• All develop in the pull
• Can get you farther with each stroke

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Shoulders

• Also develop with the stroke
• Difficult to do any stroke with a damaged/weak
  shoulder

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Legs

• Your ankles, calves, and quads all develop in
  swimming
• Your calves and ankles from kicking
• Your quads from kicking and pushing off the walls

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Core

• Core training is the most important
• Helps in rotation, kick, movement,
  balance..basically every aspect in swimming
• Also helps to perfect technique
• Receives the biggest workout during practice

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All muscles

• It is important to train your whole body outside
  of the pool as well
• You need to keep your body in shape
• Your stroke technique will benefit/become
  perfected
• You dont want one part of your stroke to
  dominate over the other

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Practice

• Practice makes perfect
• Not necessarily more yards
• Focus on stroke and working on specific muscles
  while doing drills

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Meets

• Meets
• Test how well youve developed
• Your body gets max muscle workout because you are
  pushing yourself to the limit
• Helps build mental toughness as well

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Conclusion

• Swimming works on many aspects of the body
• It helps breathing systems and mental systems
• Also helps tone/build muscles in the body

FIVE STAR WORKOUT!!!!!