Portland Community College | Portland, Oregon

Upon completion of the class students should be able to: 

• Develop and apply proper competitive swimming skills, strategies, and rules for maintaining lifelong enjoyment of competitive swimming.
• Improve swimming fitness level for maintaining lifelong health and fitness.
• Apply competitive technical skills to improve cardiovascular endurance and speed performance.
• Apply knowledge and respect for universal water safety and rules around the pool environment.

1)      Beginning, ongoing, and end of term skill and fitness assessments.

2)      Video tape stroke analysis.

3)      Written assignments.

4)      Oral quizzes.

5)      Class participation.

1)      Perform various drill work to improve technical skill of the four competitive strokes.

2)      Assess intensity using target heart rate and rating of perceived exertion.

3)      Demonstrate competitive turns, entries, and finishes.

4)      Perform various training methods to improve conditioning for competition and overall cardiovascular health.

5)      Demonstrate competitive level competency in using the front crawl, back crawl, breaststroke, butterfly, and individual medley.

6)      Apply knowledge of competitive swimming rules to competitive practice.

7)      Demonstrate ability to pace oneself using the pace clock as well as a stop watch.

8)      Program a personal workout using learned training and drill concepts.

COURSE CONTENT (Themes, Concepts, Issues) and SKILLS:

1)      Safety aspects of aquatics.

2)      Competition rules.

3)      Training methods (endurance based, intensity, and cross training).

4)      Periodization.

5)      Pacing and use of pace clock.

6)      Nutrition for competitive swimming.

7)      Intensity monitoring (target heart rate, RPE).

8)      Technical training.

9)      Opportunities for competitive swimming.

10) Skill/fitness development.