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.
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.
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.
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!
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.
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.
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.
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.
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.
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.
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.
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.
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.”
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.