Swimming Essentials
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This book brings you all you need to know to learn swimming and to compete. It is illustrated with many photos, drawings, and videos to take you from the very beginning level of swimming to the intermediate competition level, including age group and high school swimming. It is written by a professor who was a former All American swimmer, a highly successful college coach, and the reigning international lifeguard champion in all ten events. Its many videos show all strokes-- both underwater and over-water.
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Swimming Essentials - Eldin Onsgard
ABOUT THE AUTHOR
Professor Onsgard was a competitor in swimming, diving and water polo in his collegiate years and was All-American in springboard diving. He has coached at the club, high school, community college and university levels and has coached a number of collegiate All-American aquatic athletes. He has also excelled as a teacher from beginners to competitive adults.
For the past 49 years, he has served as an ocean lifeguard for Los Angeles County and Los Angeles City. He has enjoyed teaching the LA County Jr. Lifeguard Program for more than 25 years.
Professor Onsgard continues to compete in the National & International Surf Lifesaving competitions and has recently won all nine events in swimming, running, rowing and paddling. When he writes about water safety, how to swim, or how to use swimming for fitness or for fun, you can believe that he practices what he preaches!
TABLE OF CONTENTS
ABOUT THE AUTHOR
Preface
PART I Introduction to Swimming
CHAPTER 1
The History, Science, and Benefits of Swimming
The Science of Swimming
Techniques for Beginners
The Physical Benefits of Swimming
Other Water Workouts
Water Safety
Swimming Competition
Clothing and Equipment
CHAPTER 2
Getting Accustomed to the Water
Standing Up in the Water
Lifting the Head Out of the Water
Floating
Jellyfish (Turtle or Tuck) Float
Prone Float
Back Float
Bobbing
Drills for Learning Rhythmic Breathing
CHAPTER 3
Beginning Propulsion
Flutter Kick
Elementary Backstroke
Elementary backstroke sequence
Drills and Workouts for Beginners
PART II Basic Strokes
CHAPTER 4
Front Crawl
The Kick
The Stroke
The Pull-Push Arm Stroke
Streamlining
The Breathing
Drills and Workouts for the Front Crawl
CHAPTER 5
Beginning Breaststroke
The Breathing
The Kick
The Coordination
Drills for the Breaststroke
CHAPTER 6
Sidestroke
The Kick
The Arm Stroke
Combination Drills for General Swimmer
Conditioning
PART III
Intermediate and Advanced Strokes
CHAPTER 7
Crawl Stroke
The Arm Stroke
Breathing
Three Types of Kicks In the crawl stroke.
The Turn
The Start
Drills and Workouts for Intermediate and Advanced Front Crawl
CHAPTER 8
Racing Breaststroke
The Kick
Whip kick sequence
The Pull
The Turn
The Start
Drills and Workouts for Racing Breaststroke
CHAPTER 9
Back Crawl
Outline
The Kick
The Arm Stroke
The Turn
The Start
The Backstroke Flags
CHAPTER...........................................................................10
Butterfly and the
Individual Medley
The Kick
The Arm Stroke
The Breathing
Butterfly stroke sequence
The Start
The Turn
The Individual Medley
The Turns In the Individual Medley
Drills and Workouts for Intermediate Swimmers
PART IV Conditioning
CHAPTER 11
The Intermediate Swimmer
Perfecting the Stroke
Cardiovascular Conditioning
CHAPTER 12
The Advanced Swimmer and
Competitive Swimming
Advanced Swimmers
Competitive Swimming
Freestyle (Front-Crawl) Workouts
Distance Workout
Middle-Distance Workout
Sprinters' Workout
Backstroke Workout
Sprint Workout for Backstrokers
Tapering
Tapering Workout
CHAPTER 13
Increasing Strength and Power
Muscle Types
Fiber Diameter SMALL Intermediate LARGE
RECRUITMENT OF MUSCLE FIBERS
The Basics of Strength and Strength-Endurance Conditioning
Hereditary Factors
Some Typical Exercises That Should Help Swimmers
Specificity—The Importance of Body Position (Posture)
Combining Strength With Endurance
The Inverted Pyramid Workout
PART V Water Safety
CHAPTER 14
Water Safety
Basic Survival Techniques
Basic Lifesaving Techniques
Basic Safety Rules for Swimmers
Lifesaving techniques
Glossary of Swimming Terms
Preface
Swimming Essentials attempts to meet the needs and interests of a vast audience. However, it serves only as an introduction to swimming, water safety, and aquatic recreation.
While the emphasis of this book is to teach the beginner to swim and the intermediate to improve his or her strokes, advanced swimmers will find valuable information, too.
The text begins with exercises and techniques to help the non-swimmer become comfortable in the water . Next, the beginner is taught how to move effectively in the water. Intermediate and advanced levels of swimming technique are then presented.
Most students in a beginning swimming class will be able to follow this instruction to progress into the intermediate level, and possibly the advanced level. The book takes the student as far as he or she is willing and able to go. The techniques of all major swimming strokes are thoroughly explored.
Today's heightened interest in fitness has brought more people into swimming, consequently, these subjects are explored in that light. Some readers may also be interested in competitive swimming from age group to high school—and beyond. Therefore, various aspects of competitive swimming are discussed throughout. The glossary explains commonly used aquatic terms.
This book is designed to get the non-swimmer swimming and those who can swim to enjoy the water more.
The Videos
Videos are inserted throughout the book—especially in the advanced sections, showing underwater and over-water shots of the starts, turns and the strokes used in competition.
It you are reading a print book, type the hyperlink address into the address bar of a browser.
If you are reading an e-book, merely cick the link. When the video appears click the arrow on the bottom of the picture to start the play.
PART I Introduction to Swimming
––––––––
CHAPTER 1
The History, Science, and Benefits of Swimming
Outline
The Science of Swimming
Techniques for Beginners versus Advanced
The Physical Benefits of Swimming
Other Water Workouts
Recreational Aspects of Swimming
Water Safety
Swimming Competition
Clothing and Equipment
Summary
People have been swimming for a long, long time. Pictures of swimmers are found on Assyrian bas-reliefs made nearly 3,000 years ago, on the walls of ancient Roman buildings, and on 2,000-year-old pottery from Greece. One of the first books ever published (in 1538) was The Art of Swimming.
At one time the breaststroke was the most common stroke-at least in Europe and the United States. As competitive swimming developed, swimmers started looking for faster methods of propulsion. Speed swimming evolved from a dog paddle to the breaststroke, to the sidestroke, to the overarm sidestroke. In 1873 John Trudgen brought to England a stroke he had learned from the South American Indians, featuring an overarm stroke with one arm, then a sidestroke scissor kick, then another overarm stroke-one kick for eve1y two arm-pulls.1 Eventually this Trudgen stroke was modified so that a kick was done between each arm stroke. With this double Trudgen, the body rolled from side to side with each kick.
In 1902, at the International Swimming Championships, an Australian named Richard Cavill introduced a hand-over-hand method of swimming coupled with an up-and-down kick that was labeled the Australian crawl.2 He shattered the world record for the 100 yards with a clocking of 58.4 seconds.
Four years later, C. M. Daniels became the first American swimming champion. After refining the crawl stroke and the kick, he was able to swim the 100 yards in 55.4 seconds with what became known as the American crawl.
In 1912 the legendary Hawaiian, Duke Kahanamoku, perfected the six-beat or six-kick crawl that became the standard type of kick in the crawl stroke for many years. With this new technique the Duke won both the 1912 and the 1920 Olympic 100-yard sprints.
As principles from the science of physics and the field of biomechanics have been applied to swimming, improved techniques for swimming strokes and for athletic conditioning have developed. Slow-motion films and videos, force platforms, flumes, and other devices have helped expand our knowledge of locomotion in the water. The information thus obtained has benefited every swimmer from the novice to the Olympian.
The Science of Swimming
1. Buoyancy of the body. Some bodies are more dense than others and have greater difficulty floating. The greater the percentage of body weight in bone and muscle, the more dense the body will be. Women, who generally carry more fat than men, usually float higher than men.
2. Center of buoyancy in the body. This is the part of the body that floats the highest. It is in the area of the chest. This factor is especially important in the back float because proper flotation makes breathing easier.
3. Drag. The skin and its body hair create a resistance to momentum.
Drag can be reduced by shaving body hair, wearing a swimsuit made with anti-drag materials, wearing a bathing cap, and oiling the body (sometimes done in competitive swimming).
REACTION
Law of action and reaction. Movement of the swimmer's arms down produces an upward reaction behind.
4. Frontal resistance. This is created by the cross-sectional area of the body that faces the direction of movement. It includes the area of the head and shoulders and the legs as they drop below shoulder level. Frontal resistance to the water slows the speed developed by the propulsion of the arms and legs.
5. Law of action and reaction. Isaac Newton (1642-1727) formulated the law of physics stating that for every action there is an equal and opposite reaction. Applied to swimming, it means that for every pound of force generated in a backward direction, there will be a pound of force moving the swimmer forward. Of course, this forward force is reduced by the previously mentioned drag factors.
6. Drag force. The force developed by a hand and arm pushing directly against the water is drag force. This is the primary force moving the body through the water. In this theory the hands are thought