1. AOP – SWIMMING; FRONT CRAWL Patrick Lillie, 11DO

2. Rules and Regulations (assuming a competitive context) Disqualifiable Offences Start: On the signal. During the Activity: -A hand must touch the wall when turning in some strokes (e.g. breaststroke) -A swimmer cannot ‘walk’ and use the floor for momentum -A swimmer cannot tug on lane ropes. Misc : -Men can only wear one item of swimwear, starting at waist and ending above the knees. Women; one piece suits which do not go past shoulders or knees (FINA) General Rules of the Sport Starting is done when the appropriate signal is given, off the starting blocks. The number of competitors in a race varies. Distances range from 100m to 200 or 400m, which are more common for medley races. A pool, lane ropes, and starting blocks are needed.

3. The Perfect Model - Phelps http://www.youtube.com/watch?v=ax77_hH q9Dc The swimmer is Michael Phelps; a competitive athlete at an elite level, performing a front-crawl stroke in a non-competitive environment.

4. Observation/Analysis SkillPerformance Breath ControlAfter 2 pulls, but more importantly, consistent, and falling exactly between them. Body PositionCentre of gravity is in the centre, letting body quickly return to a horizontal, streamlined position. Faces downwards. Arm movementArms alternate regularly, entering the water in a controlled, straight action with high elbows, and at an angle whereby water resistance is countered effectively. They pull back with fingers together to create movement, in line with the body, and repeat. Leg movementLegs flutter kick strongly in consistently alternating movements, near the water’s surface Timing/Coordination of PartsLimbs alternate with consistent timing; kicking and arm action falling together (2 kicks for every pull)

5. The Imperfect Model http://www.youtube.com/watch?v=MGiAVc a98eE Front crawl being performed by an individual, unnamed amateur.

6. To Signal a Disqualification The official has the power to enforce disqualifications observed by both he and other officials. The disqualification itself can be signalled by: Indication of a DQed swimmer(s)’s status on results Potential Rule-Breaking and Disqualifications (Again, Assuming a Competitive Context) Example: It is forbidden to tug on the lane rope. Doing so constitutes an offence resulting in disqualification.

7. Observation/Analysis + Evaluation SkillPerformance Breath ControlConsistent; every 3 arm pulls. Body PositionConstantly rolling from one side to another, without a base horizontal position to return to. Arm MovementElbows are quickly lowered. However, shoulders rotate and arms enter water at a suitable angle. Leg MovementLimp flutter kick providing insignificant momentum, and not at shallow depth; legs wider apart than perfect model. Timing/CoordinationLeg and arm movements usually ‘in time’ with each other in alternations (although angle of observation makes this suspect). Strengths: Consistent breathing Co-ordination of kicks and pulls The basic arm movement is achieved, with arms entering at a suitable angle and being pulled back in line with the body Areas for Improvement: Kick more powerfully, with legs closer together Return quickly to horizontal position Keep body straighter

8. Links to Skill Related Fitness and Health Related Exercise SRF Balance- Prevents swimmer from rolling over Coordination- Needed both to alternate legs and arms with the other in the pair, and to coordinate all four together Power- Movements need a sufficient amount of strength and speed to overcome water resistance and stand a chance in a competitive environment HRE Muscular Endurance- Allows repeated movements of muscles over a time in rotating and pulling the arms, and kicking Cardiovascular Fitness- so that the body can work continuously, supplied sufficiently with oxygen Flexibility- So that arms can be successfully rotated Body Composition- Can affect shape of body and ease of overcoming water resistance. Mesomorphs also have an advantage in producing necessary power.

9. Practices and Drills to Improve (The Imperfect Model) Practice I – Kick Only Front-Crawl Practice II – Arms Only With Pull Buoy Practice III – Front Crawl With Fins This is designed to strengthen the swimmer’s kick and kicking technique. Improvements can be measured using SMART goal setting. Stage 1: Run through ideal motions and drill by observing and analysing an ideal performance. Stage 2: Hold out a kickboard and swim solely by kicking, 100m x 4 Stage 3: Repeat, using progressive overload and gradually increasing distance. This is designed to straighten the swimmer’s body and make kicking more effective by raising the legs (esp. hips) up. Stage 1: Observe diagram or other for correct use of pull-buoy and correct drill. Stage 2: Place pull-buoy between thighs, swimming using only pull of arms, 50m x 4 Stage 3: Repeat, using progressive overload and increasing distance. This is designed to strengthen the swimmer’s kick Stage 1: Run through drill in preparation. Stage 2: Put on fins and perform front crawl with normal flutter kick and pull, 100m x 4. Stage 3: Repeat, using principle of progressive overload to gradually increase distance. Intensity may also be increased (FITT) gradually.