73. Swimming For Total Fitness

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73. Swimming For Total Fitness

 

 

CATEGORY: Sports & Recreation 250 Courses

COURSE NUMBER: 73

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BOOKS/ MANUALS: Pages

Syllabus

Cover
Title Page
Copyright
Dedication
Acknowledgments
Foreword
by Willibald Nagler, M.D., F.A.C.P.

Introduction

Part One: The Fundamentals of Swimming
Lesson One
Breathing, flutter kicking, bobbing
Lesson Two
Controlled breathing, prone float and recovery to a stand, prone glide and
flutter kicking with assistance
Lesson Three
Crawl-stroke arm motion, prone glide with flutter kicking (unassisted)
Lesson Four
Crawl stroke with rhythmic breathing
Lesson Five
Buoyancy check, deep-water tour, treading
Lesson Six

Supine float with flutter kicking and recovery to a stand, deep-water
treading
Lesson Seven
Supine sculling with flutter kicking, shallow surface entry
Lesson Eight
Elementary backstroke with flutter kick, sitting dive entry
Lesson Nine
Supine float with whip kick, elementary backstroke with whip kick
Lesson Ten
Windmill backstroke

Part Two: The Techniques of Swimming
Stroke Components
Freestyle
Backstroke
Breaststroke
Butterfly Stroke
Sidestroke

Part Three: Starts, Dives, and Turns
Starts
Crawl or freestyle in-the-water start, breaststroke in-the-water start,
butterfly in-the-water start, sidestroke in-the-water start, backstroke start
Dives
Kneeling, semi-standing, standing, wind-up, grab-start dives
Turns
Crawl-stroke/freestyle open turn, crawl-stroke/freestyle closed turn,
backstroke open turn, breaststroke open turn, butterfly open turn,

sidestroke open turn, freestyle flip turn, backstroke spin turn, backstroke
flip turn, transitional turns

Part Four: Swimming-for-Fitness Progressive Workout Program
Phase I: Beginners’ Workouts
Phase II: Intermediate Workouts
Phase III: Advanced Workouts
Phase IV: Super Workouts
Swimming to Win
Early season, mid-season, and taper and peak workouts

Part Five: Equipment
Pools
Swim Suits
Goggles
Bathing Caps
Kickboards
Swim Fins
Pull-Buoys
Hand Paddles
Other Resistance Devices
Clocks and Other Timing Devices
Supplier/Manufacturers
Swimming Magazines
Organizations

Part Six: Dr. J’s Q’s & A’s
Chlorine, Skin, and Hair

Eyes, Ears, Nose, and Throat
Aches and Pains
Especially for Women
Nutrition, Diet, Weight Loss
Swimming Faster and Farther
Odds and Ends
Just for Fun

Appendixes
Appendix A: Swimmers’ Shape-ups
Appendix B: Safe Swimming
Appendix C: For the Record
Appendix D: For Your Record

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