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Swimming lessons and Coaching
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  • 2021 | my Coach for Swim 0

Swimming lessons improvementcoaching

Objective #1

Objective #1

Increase your swimming ability

Increase your swimming ability

Beginner

Aquatic
environmental awareness
-
balance / motor skills
ventral / dorsal

Initiated

Improvement
of swimming techniques
-
breathing control
motor coordination

Advanced

Coaching
sport swimming techniques
-
muscle strengthening
endurance / VO2max

Beginner

Aquatic
environmental awareness
-
balance / motor skills
ventral / dorsal

Initiated

Improvement
of swimming techniques
-
breathing control
motor coordination

Advanced

Coaching
sport swimming techniques
-
muscle strengthening
endurance / VO2max

Swimming well means using your muscles well, managing your breathing
and distributing your energy to the right place at the right time.

Swimming well means using your muscles well, managing your breathing and distributing your energy to the right place at the right time.

From the beginner to the advanced swimmer, swimming works all of the muscles of the body, while at the same time stimulating the respiratory system and cardiovascular capacities.

Whatever the objective, efficient swimming is the result of the coordination of the propulsive motor actions of the legs and arms as well as the positioning of the body in an aligned and stable manner to promote hydrodynamics.

From the beginner to the advanced swimmer, swimming works all of the muscles of the body, while at the same time stimulating the respiratory system and cardiovascular capacities.

Whatever the objective, efficient swimming is the result of the coordination of the propulsive motor actions of the legs and arms as well as the positioning of the body in an aligned and stable manner to promote hydrodynamics.

Crawl

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  • info Technical details
    Swimming position
    Prone and elongated, therefore little resistance, the gaze is directed towards the front, slight roll around the longitudinal axis.
    Movement of arms
    Main propulsion, "s" shaped arm pull under water, arm return out of water.
    Breathing
    Active breathing out through the mouth and nose while pulling the arm underwater. As you turn your head, you inhale into the trough of the wave. Inhale every two or three arm pulls.
    Leg shuffling
    Soft whip movements of the legs and feet to stabilize the body: 6, 4 or 2 beats per arm cycle.
    Coordination
    A maximum of 6 leg beats for one arm cycle.

Backstroke

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  • info Technical details
    Swimming position
    Dorsal, horizontal and lengthened, no roll with the head, it is maintained in the prolongation of the body, the glance is directed upwards.
    Movement of arms
    Curved, rhythmic and uninterrupted. On the way back, the arms are tense, but flexible.
    Breathing
    Breathe in regularly!
    Breathe in while pulling one arm (e.g. right arm), breathe out while pulling the left arm.
    Leg shuffling
    Soft, causing a slight froth. 6 beats for a full arm cycle.
    Coordination
    6 kicks for a full arm cycle. Count to the rhythm of three beats: 1-2-3 (= right arm under water), 1-2-3 (= left arm under water).

Breaststroke

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  • info Technical details
    Swimming position
    Horizontal, elongated, hydrodynamic (do not fold your legs under your belly), the face remains immersed for a long time.
    Movement of arms
    Powerful pull of both arms up to shoulder level.
    Breathing
    Active breathing out during the arm pull phase, breathing in briefly at the end of the pull, regular and complete breathing in with each pull.
    Leg movements
    Dynamic and supple circles of the lower legs. Symmetrical push through the soles of the feet, big toes outwards, until full extension of the legs, toes out.
    Coordination
    The propulsion action of the arms and legs is linked together harmoniously.
    The leg movement is followed by a gliding phase of variable duration (the higher the tempo, the shorter the gliding phase).
    The movement of the head adapts to the pull of the arms for the inspiration phases, just before the push of the legs the head returns to contact with the water and the tightened arms extend far ahead.
    The "arms-and-legs" rhythm supports the movement and favours a glide with the body in extension after each push of the legs, looking for the best hydrodynamic position.

Butterfly stroke

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  • info Technical details
    Swimming position
    Horizontal, harmonious undulations led by the head which lowers at the beginning of the movement to rise again immediately afterwards.
    Movement of arms
    The arms are supported outwards, the pull inwards, and finally the pressure outwards again, seeking maximum support in the water. Out of the water, the arms are brought back to the front.
    Breathing
    Breathe in every second arm cycle. The inhalation is done just before the arms leave the water. As the arms return from the water, the head submerges. Breathe out underwater through the mouth and nose while the arms are being pulled out.
    Leg shuffling
    Two beats for one pull, the legs make simultaneous whip-like beats, led by the hips. The first beat takes place when the hands are immersed, the second during the pressure phase of the arms.
    Coordination
    Two beats for one arm cycle. During the first beat, the hands submerge to seek support in the water. The second beat is when the arms move from pulling to pressing. The head leads the undulation of the body.

Tone up your muscles
with swimming

Water provides resistance, which allows you to tone up without adding extra weight.

One study showed that men who followed a swimming programme for 8 weeks increased their triceps muscle mass by 23.8%.

Regular swimming helps to tone the muscles of the arms, legs and trunk.

Swimming is one of the best ways to increase strength, in addition to muscle tone.

Another recognised benefit of swimming is its ability to burn calories. It is an excellent exercise to help you reduce your weight or control it with physical activity alone.
Tone up your muscles with swimming

Water provides resistance, which allows you to tone up without adding extra weight.

One study showed that men who followed a swimming programme for 8 weeks increased their triceps muscle mass by 23.8%.

Regular swimming helps to tone the muscles of the arms, legs and trunk.

Swimming is one of the best ways to increase strength, in addition to muscle tone.

Another recognised benefit of swimming is its ability to burn calories. It is an excellent exercise to help you reduce your weight or control it with physical activity alone.

In sports swimming, each of the 4 strokes
allows you to work different muscles
In sports swimming, each of the 4 strokes allows you to work different muscles
    Crawl

    By swimming the crawl
    you burn about
    240 calories / 30 min.

    Swimming the crawl burns about 240 calories in 30 minutes.
    Although the crawl is often associated with chest and back work in particular, in practice you work almost all your muscles continuously by propelling yourself one arm at a time. For the upper body, it is your lats and pecs that initiate the pulling movement (one side at a time).

    In the water, your arm pulls your     biceps and triceps, while it is the shoulder (deltoids) that allows the arm to return from the water. But in both cases, it is the muscles around the shoulder blade (trapezius, pectoralis minor, rhomboid...) that stabilise your arm.

    And to remain stable in the crawl, there is nothing better than the     abs! The transversus abdominis, rectus abdominis, obliques and spinal muscles ensure the swinging movement and the transition of energy between the upper and lower body.

    Although we often think of the V-shaped back of swimmers, the legs also work in the crawl. The     quadriceps, gluteus maximus and hamstrings, and then the calves, provide the swinging motion of the stretched legs.
    Although the crawl is often associated with chest and back work in particular, in practice you work almost all your muscles continuously by propelling yourself one arm at a time. For the upper body, it is your lats and pecs that initiate the pulling movement (one side at a time).

    In the water, your arm pulls your     biceps and triceps, while it is the shoulder (deltoids) that allows the arm to return from the water. But in both cases, it is the muscles around the shoulder blade (trapezius, pectoralis minor, rhomboid...) that stabilise your arm.

    And to remain stable in the crawl, there is nothing better than the     abs! The transversus abdominis, rectus abdominis, obliques and spinal muscles ensure the swinging movement and the transition of energy between the upper and lower body.

    Although we often think of the V-shaped back of swimmers, the legs also work in the crawl. The     quadriceps, gluteus maximus and hamstrings, and then the calves, provide the swinging motion of the stretched legs.
    Backstroke

    By swimming the backstroke
    you burn about
    210 calories / 30 min.

    By swimming the backstroke you burn about 210 calories in 30 minutes.
    The backstroke puts your back to work without stressing it. But like its ventral counterpart (the crawl), the work doesn't stop there.

    If you start your movement with the     dorsalis major, which is more active than the pectoralis major this time, your biceps and then your triceps allow your arms to exert a strong pressure in the water.

    And here too,     the shoulder stabilising muscles (rotator cuff, trapezius, rhomboids, serratus) help your arms in the propulsion work. The lower abs are also strongly solicited due to the movements (from bottom to top) of the legs.

    For the legs, the work is the same as for the crawl, but in the opposite direction. The programme therefore includes     calves, hamstrings, gluteals and quadriceps.
    The backstroke puts your back to work without stressing it. But like its ventral counterpart (the crawl), the work doesn't stop there.

    If you start your movement with the     dorsalis major, which is more active than the pectoralis major this time, your biceps and then your triceps allow your arms to exert a strong pressure in the water.

    And here too,     the shoulder stabilising muscles (rotator cuff, trapezius, rhomboids, serratus) help your arms in the propulsion work. The lower abs are also strongly solicited due to the movements (from bottom to top) of the legs.

    For the legs, the work is the same as for the crawl, but in the opposite direction. The programme therefore includes     calves, hamstrings, gluteals and quadriceps.
    Breaststroke

    Swimming the breaststroke
    you burn about
    340 calories / 30 min.

    Swimming the breaststroke burns about 340 calories in 30 minutes.
    Breaststroke uses your legs more than your arms and shoulders, it allows you to work all the muscles in your legs.

    For the lower body you use your     quadriceps, psoas and hamstrings to flex your legs. Then your quadriceps, gluteals and hamstrings allow you to spread your legs. Finally, your adductors and calves bring your legs together.

    For the upper body, the     lats and pecs are used in the first part of the stroke, then the triceps and deltoids in the second part allow you to bring your arms towards you and then back under your chest.

    And as with the crawl, the many     shoulder stabilising muscles (rotator cuff, trapezius, rhomboids, serratus) are used to add power to your stroke.
    Breaststroke uses your legs more than your arms and shoulders, it allows you to work all the muscles in your legs.

    For the lower body you use your     quadriceps, psoas and hamstrings to flex your legs. Then your quadriceps, gluteals and hamstrings allow you to spread your legs. Finally, your adductors and calves bring your legs together.

    For the upper body, the     lats and pecs are used in the first part of the stroke, then the triceps and deltoids in the second part allow you to bring your arms towards you and then back under your chest.

    And as with the crawl, the many     shoulder stabilising muscles (rotator cuff, trapezius, rhomboids, serratus) are used to add power to your stroke.
    Butterfly stroke

    Swimming the butterfly
    you burn about
    380 calories / 30 min.

    Swimming the butterfly burns about 380 calories in 30 minutes.
    The butterfly is the most athletic stroke, the work of the arms is similar to that of the crawl, but this time simultaneously, it is especially in the efforts of the abdominal and lumbar muscles that this stroke stands out.

    For the upper body, the     pectoralis major and the dorsalis major initiate the movement, then the biceps and the triceps allow the traction in water.

    Out of the water, the     deltoids and scapula stabilising muscles (middle and lower trapezius, rhomboid, and serratus anterior) provide the aerial return and stability of the arms.

    During the entire undulation movement, the     abdominal belt works, especially when the arms are lifted out of the water. The paraspinal muscles allow the back to arch during the undulating movement and the abdominal muscles initiate the penetration of the hands into the water.

    The sheathing also allows the transfer of energy between the upper and lower body.

    For the lower body, the leg muscles used are the same as in the crawl, but simultaneously. The undulating stroke therefore starts with the     hip flexors and quadriceps, followed by the gluteal muscles and calves for the return phase.
    The butterfly is the most athletic stroke, the work of the arms is similar to that of the crawl, but this time simultaneously, it is especially in the efforts of the abdominal and lumbar muscles that this stroke stands out.

    For the upper body, the     pectoralis major and the dorsalis major initiate the movement, then the biceps and the triceps allow the traction in water.

    Out of the water, the     deltoids and scapula stabilising muscles (middle and lower trapezius, rhomboid, and serratus anterior) provide the aerial return and stability of the arms.

    During the entire undulation movement, the     abdominal belt works, especially when the arms are lifted out of the water. The paraspinal muscles allow the back to arch during the undulating movement and the abdominal muscles initiate the penetration of the hands into the water.

    The sheathing also allows the transfer of energy between the upper and lower body.

    For the lower body, the leg muscles used are the same as in the crawl, but simultaneously. The undulating stroke therefore starts with the     hip flexors and quadriceps, followed by the gluteal muscles and calves for the return phase.
While each type of swimming intensifies the work of different muscles, technique is paramount.

The better you swim, the more effectively you work your muscles, the more efficient, quicker and easier your movements are.

Beyond a more elegant style, good technical control minimises the risk of injury.
While each type of swimming intensifies the work of different muscles, technique is paramount.

The better you swim, the more effectively you work your muscles, the more efficient, quicker and easier your movements are.

Beyond a more elegant style, good technical control minimises the risk of injury.
The role of the coach
- - -
It is difficult to learn a swimming technique.

In the water, you can't see your own mistakes, your current level, or your potential.

Working on technique can be somewhat frustrating and boring.

With a coach by your side, who corrects and motivates you, it becomes immediately more interesting
and you progress more quickly.

The role of the coach
- - -
It is difficult to learn a swimming technique.

In the water, you can't see your own mistakes, your current level, or your potential.

Working on technique can be somewhat frustrating and boring.

With a coach by your side, who corrects and motivates you, it becomes immediately more interesting and you progress more quickly.