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MANUAL OF SWIMMING BY KATERYN RAMIREZ. TABLE OF CONTENTS How to swim? Benefits to be ready for...
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Transcript of MANUAL OF SWIMMING BY KATERYN RAMIREZ. TABLE OF CONTENTS How to swim? Benefits to be ready for...
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MANUAL OF S
WIMMING
B Y KA T E R Y N R
A M I RE Z
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TABLE OF CONTENTS• How to swim?• Benefits to be ready for swimming.• What can you eat after swimming?• Types of warm-ups• Are you ready?• Swimming Schools
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BENEFITS TO BE READY FOR SWIMMING• You will have time to do the warm-up • Time to have conversations with your team• Eat and drink water• Have your googles on and your suit swim• take a shower before get in the pool• Exercise your body before get in the pool.
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WHAT CAN YOU EAT AFTER SWIMMING ?• Solid food for swimmers• Banana, with or without a small swipe of peanut butter• Small package of trail mix• 4-6 ounces of fruited yogurt, or plain with added fruit• Granola bar• Toasted waffle• ¾ cup of cereal, with or without 1/3 to ½ cup of low fat milk• Whole wheat toast with jam• Friend bars (recipe below) • Don’t eat to much because that can cause problems during
swimming.
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TYPES OF WARM-UP• Workout #1- 5 x 50m sprint freestyle (change strokes as desired)- Rest with 20 seconds (hydrate if needed)- 5 x 100m sprints -- any stroke- Rest 40-60 seconds• Workout #2- 5 x 50-100m sprint/rest with 50m kickboard using flutter kicks- 5 x 50-100m sprint/rest with 50m kick board using breast or
dolphin kick
you can repeat them or practice some of them that you don’t feel comfortable.
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ARE YOU READY?1. When you done with your healthy food your ready2. If you already do your exercise you ready.3. If your take a shower your okay
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SWIMMING SCHOOLS1. 8700 Lilienthal AveLos Angeles, CA(310) 994-7946 2. 5870 W Olympic BlvdLos Angeles, CA(323) 525-03233. 2612 S Robertson BlvdLos Angeles, CA(310) 838-4088