Sophomore Swim 1st Exam Study Guide

General Swimming Knowledge:

  • Swim on right side of lane
  • On the top refers to :00 and on the bottom refers to :30
  • A length of the pool = 25 yards
  • An interval is the time it takes you to swim and then the rest time you have prior to starting again. So if you do a set of 4 50’s on the 1:30 your interval is 1:30.
  • You are building cardiovascular endurance and muscular endurance
  • Swimming is a lifetime activity

Pool Rules:

  • One person on the diving board at a time
  • One bounce on the board
  • Swim to the closest ladder
  • Do not jump off of the board until the person prior to you reaches the wall
  • No horseplay on the pool deck
  • Do not hang on the basketball rims
  • No shooting from out of the pool

Water Safety Information:

  • The 2nd leading cause of death among 1-14 year olds is drowning
  • Children can drown in less than 1 inch of water
  • More than ½ of infant (under the age of 1) drownings occur in bathtubs, buckets and toilets
  • A life jacket is the only appropriate, approved lifesaving device for children to wear
  • Most people who are drowning will struggle QUIETLY
  • If someone is drowing you should:

1st shout for help

Then reach or throw a rescue/floatation device

Lastly, call 911 if needed

***DO NOT JUMP IN

  • If you hear thunder but don’t see lightening you should still exit the water and wait 30 minutes
  • Elementary backstroke is considered a survival stroke

Streamline for freestyle:

  • Used as you push off the wall, prior to beginning your stroke

Kick:

  • As you push off the wall you can use a dolphin kick or flutter kick
  • Continue to kick underwater until you break the service and then continue

Arms:

  • Arms should be straight above your head
  • Your biceps should be squeezing your ears
  • Hands are “pancakes”, one on top of the other
  • Remain like this until right before you break the surface

Body Position:

  • You should be one to three feet below the water as you push off of the wall
  • Remain under water until at least past the flags and then gradually come to the surface
  • As you are breaking the surface of the water begin freestyle

Freestyle:

  • Fastest stroke

Kick:

  • Flutter kick
  • Feet just on the surface of the water
  • Knees slightly bent and feet extended

Pull:

  • Elbow bent above water
  • Fingers enter water first
  • Fingers should be close but not together as you pull
  • While pulling arm should be bent with fingers below elbow

Body Position:

  • Body should be straight on the surface of the water
  • Head in line with body
  • Feet kicking just on the surface
  • No bend at hips
  • Feet should not be below surface sinking towards bottom
  • Rotate body from sides to front

Breathing:

  • Face in the water
  • Exhale while face is in and inhale when head is turned to side
  • Breathe to the side when the arm on that same side is out of the water (right arm out, breathe to right)