Category Archives: Aquatics

Quiz Pre-flight for SKWIM Level 1 to Level 4

Test your knowledge, and the delivery of these questions and answers concerning aquatic’s safety and surf knowledge by taking these four multiple choice quizzes for a whirl. They are new and may need to be edited. Your suggestions and feedback is desired.

Every question has an opportunity to comment. You do need to register with a username and password. You need to take the tests in order.

Level 1 Quiz for SKWIM’s surf safety:


Level 2 Quiz for SKWIM’s surf safety:


Level 3 Quiz for SKWIM’s surf safety:

Level 4 Quiz for SKWIM’s surf safety:

OPTIONAL Swim & Water Polo Activities: Downtown Parade

These events are optional and extra and are NOT a part of the normal Pittsburgh Public Schools’ Summer Dreamers events. Families are invited to participate in the following community events on your own. No transportation is provided by PPS. Questions should be sent to Coach Mark Rauterkus, 412-298-3432, (cell) or Mark@Rauterkus.com.

Downtown Parade for Pittsburgh’s Bicentennial down Liberty Avenue, Saturday, July 9, 2016. Arrive after 10 am. Parade begins at 11 am. After the parade, play aquatic games at Northside, Citiparks’ Sue Murray Swim Pool, Cedar Avenue, across from the Giant Eagle / Sunoco gas station.

Tip: Our parade position and meet-up is going to be at Liberty Ave and 11th Street. We will meet behind a school bus that is to be decorated for PPS and the Pittsburgh Promise.

Tip 2: Park your car, if you drive, near CAPA or else on the Northside by the swim pool. then walk to Liberty Avenue and 11th, near the Strip District.

Swim pool
Northside’s Sue Murray Swim Pool has plenty of space for various aquatic games in deep, middle and shallow water.

Swimmers from Summer Dreamers with Athletes United for Clean Air are going to march with Pittsburgh Public Schools and the Pittsburgh Promise to celebrate the city’s history. 

Update: Due to parade protocol, the message for the parade is about Pittsburgh Public Schools and Summer Dreamers — and not about, “Go USA! Go Leah!”

Olympic schedule insights:

Cheer for Leah Smith and Katie Ledecki as they race together in Rio on:

  • Sunday, August 7th – women’s 400m freestyle prelims/final
  • Wednesday, August 10th – women’s 800m freestyle relay prelims/final
  • Thursday, August 11th – women’s 800m freestyle prelims
  • Friday, August 12th – women’s 800m freestyle finals
  • Prelims begin at 10 am EASTERN time while Semis & Finals begin at 7 pm EASTERN.

More Swimming, Water Polo and SKWIM opportunities in Pittsburgh this summer:

  • Tuesdays, 6 to 7:30 pm, Citiparks Ammon Rec Pool, Bedford & Memory Lane, Hill District
  • Wednesdays, 6 to 7:30 pm, Citiparks Ammon Rec Pool, Bedford & Memory Lane, Hill District
  • Thursdays, 6 to 7:30 pm, Citiparks Sue Murray Pool, Cedar Ave. Northside

* Additional events always published at the open google calendar at CLOH.org.

Warm Up Arm Swing Routine

See the 47 exercises in the warm-up routine. This is the first post that blends the  wiki and the blog. Photos and videos for all exercises are expected in the days and weeks to come.

Routine

1) Gentle Neck Rolls (exercise)

Start with the chin on the chest. Slowly, easily, calm-like, move the head around the shoulders.
Do some to the one direction and then reverse. Okay to look far to the right, then far to the left.
Okay to look far up, and then far down. Heads need to be attached to the bodies. When the neck is hurt or injured, comfort is absent. The mind leads, the body follows.

2) Reverse Gentle Neck Rolls

Could do variation with 1 roll to right and then 1 roll to left. Body is complicated in holding one’s head in place. We need our heads to be in the game. Water polo players have head on a swivel!

3) Trunk twists (exercise)

Put both arms on one side of body. Kick opposite leg to the arm side while swinging the arms in front to the side of the kicking leg while standing on the other leg. Kick higher. Twist farther. Kick and hold for 3 seconds. Kick and re-kick higher. Point toes on kick. Flex foot on kick.
The spine and back are precious, often a place for injury, especially if conditioning isn’t done. Have a backbone!

4)Reverse Trunk Twists

Other direction with other leg and motion.

5) Leg swing forward and back (exercise)Edit

Stand on one leg. Swing the other forward and then backwards in toe to heel directions.

6) Other leg swings forward and back

7) Leg swings lateral with abductor and adductor motions (exercise)

8) Switch legs and swing laterally.

9) Foot Spins (exercise)

While seated hold two hands on one foot with one hand on toes and other hand on the heel. Spin to loosen foot, ankle and other soft tissue for increase flexibility and warm-up. Often done while sitting. Could be done while standing. Kicking speed is about flexible flippers. The tail fin of a fish or shark moves the water for propulsion.

10) Foot Spins with same foot in the other direction.

Spin the toes in the other direction. Change to or from counter-clockwise to the other direction.
Could micro-manage what foot to grasp and what direction to spin.

11) Foot Spins on other foot

12) Foot Spins on other foot other direction

13) Kneeling position (exercise)

Place tops of feet and toe nails onto ground with knees bent and body weight on the feet. Works on toe point and quad flexibility. Can have a soft surface or towel, with or without shoes. Can ask swimmers to lay back with head then shoulders to the ground with legs bent fully at the knees.
Legs! Feet! Whatever is tight gets attention with this position. Do it at night and in the morning in a soft bed or with a pillow and improve your comfort in a week’s time.

14) Right Arm forward Arm Swing (exercise)

Full range of motion with shoulder swinging so it touches the ear. Hand goes past hip at bottom of circle. Do some slow, some medium and some fast. With or without milk jugs as weights.
ROM = Range Of Motion. Shoulders and backs are points of power when attached to the base of the body and core.

15) Left Arm Forward Arm Swing

16) Right Arm Backwards Arm Swing (exercise)

17) Left Arm Backwards

18) Right arm swing in a Sideways Figure 8 Motion (exercise)

The sideways 8 is also a math symbol for infinity.

19) Right Arm Figure 8 in the Reverse Direction

20) Left Arm Figure 8

21) Left Arm Figure 8 Reverse

22) Up the Sides with both arms (exercise)

Begin with hand down with hands near pockets. Swing arms up the sides and touch overhead with the back of the hands together. Shrug the shoulders and pinch the ears with every movement.

23) Up the Front Arm Swings (exercise)

Hold one thumb in the other hand and keep the arms straight. Lift the arms from the shoulder and back. At the bottom, let go of the thumb and allow the arm to swing past the hips to the back before stopping.

24) Horizontal Arm Swings (exercise)

Start in a T position with hands outstretched. Bring the hands together, always keeping them as high as the shoulders. Hug yourself. Swing them apart and try to clap and touch the hands together at shoulder height.

25) Opposites Arm Swings (exercise)

One arm swings forward while the other swings backwards, in the opposite direction.

26) Opposite-Opposites Arm Swings (exercise)

The one arm that was moving forward goes in reverse and the opposite arm goes the opposite direction too.

27) Wrist, door-knob open (exercise)

The rotator cuff gets attention with arm forward and slightly down. Twist.

28) Wrist door-knob closeEdit

Close the door knob.

29) Wrist range of motion (exercise)

Handshake up motion. Quickly lift the hand. Shake.
Handshake down.
With wrist range of motion, spin or twist wrist, both directions. Stretch fingers to back of forearms of both tops and bottoms. Do one hand. Or, do both hands together.
Palm up motion with hands. Sculling and pulling on the water takes strong forearm coordination to get the hands pitched in the proper positions throughout the underwater pulling stroke.
Palm down shake. Passing the ball and even a disk ends with the finger tips and wrist flick.

30) Other wrist range of motion

Hands control our pencils, keyboards, water polo balls and even give a grip on the water — one of the hardest elements to grab and control.

31) Sit ups (exercise)

Do sit ups all different ways. Bent leg, straight leg, crunches, legs apart, twisting at top. twisting at bottom, pike, and elevated flutter kicks, and rower style are a few.

32) Yoga Cobra (Exercise)

Lay on floor with face down. Interlock fingers under the chin. Keep hips down but lift upper body and shoulders so the elbows get straight and hands are stationary. Look to the sky. Look to the sides. Stretch the abs and move the back with smooth and slower motions.

33) Rattle Snakes (exercise)

Prone, with head and upper body down along the floor, lift your thighs and feet up. Do both legs. Then single leg lifts.

34) Hamstring Stretch with Legs in Figure 4 (exercise)

Sit with one leg straight. The other leg bends at the knee and the foot of the bent leg crosses onto or else over the straight leg. Bend your head lower to the straight knee. Hold the stretch for time, even up to 2 minutes.

35) Other Side, 4 for Legs

Switch legs so the other leg gets straight and move to stetch that hamstring.

36) Yoga Butterfly Stretch (exercise)

In a sitting position, bend both knees and put the soles of the feet against each other. Pull your feet close to your bottom. Gently stretch by pressing the bent knees closer to the floor. Easy on the groin muscles.

37) Knee to ear (exercise)Edit

Sitting, bring a bent knee to touch the ear.
Hold knee to ear. Then twist and touch the knee to the other ear.
Could be done standing if advanced for balance.

38) Other knee to each ear

Do the same with the other leg to one ear, then the other ear. Inserts a twist to the back and neck.

39) Butterfly arm motion (exercise)

Standing, swing arms in the butterfly stroke. Be powerful like Michael Phelps or Ryan Lochte.

40) Backstroke arm motion (exercise)

Standing, move arms in a backstroke form like Missy Franklin. The recover with fast handspped so quickly that the fingers are a blur. Then do some double-arm backstroke to cool down. Make a bent elbow pull.

41) Breastroke arm motion (exercise)

Standing, do the motions for a breastroke underwater pull out that follows a dive: Dive, glide, pull, glide, kick-arm-head, come to the top, start to swim. Then do 15 strokes of breastroke making a small pulling pattern and breath with every pull. Glide with hands forward in a “V.”

42) Freestyle arm motion (exercise)

Standing, make the arms swim like freestyle as fast as Cullen Jones. Take 10 strokes without a breath and the head looking forward and still. Then breath on one side. Other side. Then both sides, ever 5th arm recover. Then 3rd. Finish the race with out a breath, touching the wall on your side and then give a fist pump and sign of emotion.

43) Toe raises (exercise)

Stand on one leg and lift the toes of that standing leg off of the ground to balance on the heel.

44) Other leg toe raises

45) Heel raises (exercise)

Stand on one leg and lift the heel of that standing leg off of the floor. Balance on the toes.

46) Heel raises with other leg

47) Squat stoop (exercise)

Feet flat on the floor, bend down into a deep squat like the Pirates starting catcher, #55, Russell Martin. Stay there for extended time. Put knees apart then together. Keep feet flat.

Play.CLOH.org and USA Swimming’s Deck Pass can make LRNG float.

One of the avenues for obtaining funding with the DML Competition is to “augment existing connected learning programming with new connected learning resources and/or experiences that must be conceived of and sequenced as playlists that span and scale across organizations or institutions.”

The Play.CLOH.org’s proposal includes a bridge from an existing program that has been operational for the past five years. USA Swimming of Colorado Springs started its Deck Pass program in 2011. Developed and maintained in-house, Deck Pass has awarded 35 million patches since it opened.

The USA Swimming patches are similar to XPs and Digital Badges in that they are bestowed to individuals based upon merit and achievements. The graphic patches form collections for individuals who have set-up free accounts with usernames and passwords.

In 2016, of USA Swimming’s 400,000 athletes, about 300,000 have Deck Pass accounts. Non-members can play along too.

Individuals can issue friend requests for messaging and revealing their collections to others to witness. A majority of the patches are granted on Mondays following the weekend swim meets and come automatically based upon a rules-based system that interacts with the national swims database.

Some patches have come based upon holidays, geography, meet standards and coaches creations. USA Swimming Coaches (30,000) can design and issue custom patches to connect with the swimmers: Practice Beast, Performer of the Day, Kicking Winner, etc. Some patches are geared for swimmers in certain ages and provide appropriate insights on the Safe Sports, Anti-Doping, Nutrition, Anti-Bulling.

Rewards can be tied to patches. One cool feature of Deck Pass is its ability to integrate with a phone’s camera and provide QR Code Reader interactions. A kid could get a patch through the application by attending the USA Olympic Trials and seeing the QR Code in the meet program or on a sign at the facility.

The Deck Pass program is growing by 20% a year and is especially valued by Moms OnDeck. Its purpose was to keep kids motivated, striving, and involved in the sport of swimming. The “cartooning” of the patches are not as well received with older kids so different tools are being deployed that address the more mature kids with a detailed focus on how to swim faster. The patches for older swimmers are less abstract in offering a cool reward, but the patches are getting more technical. The trend in the patches is to show specific interests in how to better perform. Data analysis happens and the patches can unlock a video series to keep one motivated.

Play.CLOH.org can build a bridge of connected learning assets that spans between the USA Swimming Deck Pass and LRNG.

Support for Play.CLOH.org comes from USA Swimming Coach, David Scraven, Head Coach of Upper St. Clair Swim Club and High School in suburban Pittsburgh. Scraven, a former Standford swimmer, coaches one of the best teams in the region. Getting some of the swimmers at USC into the coalesce of a city-wide Varsity Club for working on technology can provide a way for city and suburban kids to reach and interact with connected learning, while playing well with others.

Other partners in the Play.CLOH.org network have swim pools and teams, including the JCC Sailfish (USA Swimming Club), Thelma Lovette YMCA, Sarah Heinz House, Pittsburgh Public Schools (14 pools, 8 varsity teams, 20+ teams in elementary and middle school grades) and Hosanna House.

The Teamwork and Sportsmanship patches or badges offer some ways for early adopters to integrate and connect various systems and populations.

TeamUnify, another within the sport of swimming that support the Play.CLOH.org proposal, can fill a tremendous role in capitalizing the opportunities for connected learning among the LRNG efforts and the patches of USA Swimming. TeamUnify has a times database too. TeamUnify’s app, OnDeck, fills other needs for parents/guardians, swim coaches and teams.

The short-term plans being discussed, should the funds from the DML Competition arrive, is to deploy the aquatic-related playlists by advancing Play.CLOH.org network internationally. Those in swimming in Canada, UK, AUS, NZ, and RSA do not have nor wish to contract with the services of USA Swimming. With the robust tools and help of TeamUnify and LRNG, the international markets can be opened.

 

AutoCoach of Australia is another partner in the aquatics field that has exceptional, high-tech timing equipment especially geared to swimming. AutoCoach XPs are expected in the months to come. AutoCoach has customers around the world, especially in Australia and the Pacific rim nations. AutoCoach sales efforts involve the attending of many coaching clinics and seminars around the world, including the World Clinic held in the USA.

Auto-coach-products

Deploying aquatic related playlists can be successful with the USA college-club markets. Building relationships with those sizable populations would avoid duplication of efforts and needless competitive wranglings with USA Swimming.

skwim4

College swimming happens with varsity teams at the NCAA levels as well as with non-varsity, club settings. The club settings present a challenge, but also the best opportunity for wide-spread adoption of playlists and pathways with Play.CLOH.org and LRNG hosted utilities. College Tri Teams would be potential advocates for playlists.

All the water polo players in the college ranks follow the lead of the Collegiate Water Polo Association and its sibling organization also hosted in the Philadelphia area, American Water Polo. American Water Polo is a long-term partner with our aquatic efforts in Pittsburgh and has provided a letter of support for Play.ClOH.org.

Spoken as a recent coach of the Carnegie Mellon University Womens Water Polo Team, I am confident that the college club water polo scene can benefit from certain XPs that have already been designed and are about to launch at LRNG. — Mark Rauterkus

Water_Polo_knowledge_badge

Another strategy for advancing connected learning opportunities in aquatics with Play.CLOH.org is to develop content for older individuals, ages 16 to 24, and then re-position these XPs and pathways within the USA Swimming Deck Pass framework. What goes into LRNG can also be tweaked and plugged into Deck Pass. Rather than beat em, join them. Let’s provide Play.CLOH.org’s XPs to USA Swimming. The older kids who seem to out-grow the cartoon-like patches of USA Swimming’s Deck Pass might appreciate the career, technology, personal development and cross-training within Play.CLOH.org. The user-base at USA Swimming could migrate to LRNG with the help of the playlists and pathways of Play.CLOH.org. Furthermore, older swimmers with tech skills can begin to craft their own patches for each other and the younger swimmers on their teams.

AutoCoach makes sales call.
Sally Lee of Australia, visiting with a swim coach at CalU, to show off the merits of AutoCoach Timing Systems.

Aquatics, deep water swimming, pre-lifeguard tests, water safety, lifeguard training, SKWIM, water polo, open-water swimming, one-mile swims, sports first aid, swim instructor volunteering, wellness exercises and the Olympic sports are central to the CLOH.org network and experiences. Many of the competitive swimmers in the age group ranks might appreciate on-going structure and badges after ending their competitive swim team seasons. This makes a sequence to playlists at Play.CLOH.org from an existing connected learning program. The span goes from USA Swimming (National Governing Body) to TeamUnify (swim business that manages big data for teams in the cloud) Deep_Water_Badge-0to LRNG with playlists, pathways, XPs and badges from Play.CLOH.org.

 

Sorry. This takes more than 300 words to describe the audience. Thanks for reading.

Last month, as many as 500 people died by drowning. Listen in to NPR.


This is a life-and-death effort. As kids learn to swim, they learn to save lives. The first life they save is their own. In due time, as the youngsters grow, we produce lifeguards and get certifications and jobs. This service to others is a responsibility worth the efforts of opening the swim pools and teaching.

Lifeguards are on missions now around the world, and in our communities, to assist with your safety and to help avoid bitter tragedies.

One Northside, blast from the past

We love the North Side!

Home to Sarah Heinz House.

Home to Oliver High School.

Home to the Sue Murray Swim Pool, a Citiparks facility.

Home to the Pittsburgh Project on Charles Street, with its swim pool.

Pittsburgh Public Schools’ King, a 2016 Summer Dreamers site, sadly without Swim & Water Polo, and Pittsburgh Allegheny School, a school with an indoor swim pool.

Lake Elizabeth near the National Aviary.

Home to the PNC Park, Heinz Field, River Rescue, the Pittsburgh Triathlon, Three Rivers Rowing and a few bike lanes too!