ENGLISH PROJECT

 INTRODUCTION (RYAN)
Hello everyone we are from group…., today we gonna show how our swimming
tutorial video. Before we start let me introduce my group members …….
*(improv ya ryan, terserah boleh bikin kata” sendiri juga bole)

 EQUIPMENTS AND SAFETY (CALVIN)

Before we start our swimming tutorial, we must know what eqiuments we need and
the safety.
1. Equipments:
- swimwear
- goggles
- swim cap
- towels
- floating rings
2. Safety:
- if you can’t swim, don’t swim alone. Aks your parents or sm who
can swim to swim with you
- know your limits. Before you swim, you must check the depth of
the swimming pool.
- Don’t play around at the swimming pool
- Do stretching before swimming
- Don’t eat before swimming
- Don’t pee in the swimming pool

 STRETCHING (RAYMOND)

 SWIMMING TUTORIAL (BREASTSRTOKE/ FREESTYLE)

1. Breathing Technique (RIFQI)
he last piece of the puzzle is the breathing. Thankfully, it is pretty simple. In the
breaststroke, the breath is taken with every stroke. Just like any other stroke, it is
imperative that you exhale while the mouth is underwater.
To maintain the body position you’ve worked so hard to perfect, focus on keeping
your eyes on the bottom of the pool while in the streamline position. When
breathing, subtly minimize how much the head comes out of the water. This will
allow you to stay as sleek as possible and get the most out of all that propulsion you
create.

2. Basic feet Technique/ KICK (ROMEO)

There is a good chance that whoever first invented the breaststroke was playing
around in the water near some frogs at the time. If I had to guess, I’d say the
breaststroke is a direct result of someone mimicking how a frog swims - with
wider, sweeping leg motions to power the frog along. In breaststroke, the kick plays a
large role in propulsion, requiring more attention to its unique technique.
Unlike the other three strokes where plantar flexion reigns supreme, the breaststroke
provides an excuse to let those toes creep up toward the knees. This is great news for
those of us who don’t have ankle mobility like Michael Phelps.
To begin the kick cycle, the swimmer explodes out of the streamline position by
bringing the heels straight up to their butt, allowing the feet to dorsiflex along the
way. It is key to remain as narrow as possible as this keeps the legs out of the
propulsive stream of water and more to the outside of the body.
Once the heels reach the glutes, the swimmer then extends the legs out and to the side,
keeping the feet dorsiflexed until the end of the extension, as if flicking the water with
the feet. This allows the feet to act like paddles, pushing the water straight back,
much akin to how you use your hands through the pull phase of freestyle.

3. Basic hand Technique/ STROKES (AUDI)

The arm portion of the breaststroke also starts in the streamline position. The
arms are extended parallel to the surface of the water with the thumbs touching, little
fingers tilted up, and the back of your hands forming the inside edges of a letter V,
From here, the arms sweep to the outside without bending the elbows. Think of lat
pull downs where the arms are out in a nice, wide, and powerful
position. Sweeping the arms out sets you up for a strong catch and pull.
Then, much like in a freestyle catch, the fingertips drop and the elbows bend,
powerfully grabbing on to the water. When you begin to pull from this
position, pretend you are scooping the water in toward your mouth. This will
prevent the hands from traveling too far under the chest, which can disrupt timing and
balance. Once your hands reach your mouth it’s time to explosively extend back out
into the streamline position. Told you we’d keep coming back to it!
To practice the front half of the breaststroke, you can bring in a pull buoy to
provide buoyancy and isolate the arms. This is nice as it also allows you to focus
on the mechanics of breathing during the stroke.

4. BODY POSITION (OZI)

The primary position for breaststroke is the streamline position: face down,
hands extended above the head, and legs extended in a straight line behind. Point
the toes as much as possible at the wall behind, and point the fingertips to the wall
ahead. The length of the body should ride high in the water to reduce as much drag as
possible. You will consistently return to this position, making it the bedrock of the
stroke.
To practice this position, simply push off the wall and allow yourself to float in
the streamline position for several seconds. If necessary, use a pull buoy to help
shore up sinky legs. Repeat this several times until you feel confident. Once you have
a good feel for balance in the streamline position you can move right on into the kick,
which also stands out when compared to other strokes.

Pulling It Altogether
This may seem overly simple, but practicing the four main aspects of the stroke
independently helps greatly when putting it all back together. Start with the body
position, work on both aspects of the propulsion (starting with the kick), and then add
in the breath - and voila! You’re swimming the breaststroke.

 CONCLUSION (RYAN)