SRJC Course Outlines

5/20/2024 2:43:13 PMKAQUA 1.4 Course Outline as of Fall 2021

Changed Course

Discipline and Nbr:  KAQUA 1.4Title:  COMPETITIVE SWIMMING  
Full Title:  Training for the Competitive Swimmer
Last Reviewed:4/27/2020

UnitsCourse Hours per Week Nbr of WeeksCourse Hours Total
Maximum1.50Lecture Scheduled017.5 max.Lecture Scheduled0
Minimum1.50Lab Scheduled3.002 min.Lab Scheduled52.50
 Contact DHR0 Contact DHR0
 Contact Total3.00 Contact Total52.50
 Non-contact DHR0 Non-contact DHR Total0

 Total Out of Class Hours:  26.25Total Student Learning Hours: 78.75 

Title 5 Category:  AA Degree Applicable
Grading:  Grade or P/NP
Repeatability:  00 - Two Repeats if Grade was D, F, NC, or NP
Also Listed As: 
Formerly:  ATHL 6

Catalog Description:
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Training program designed to develop skills and physical fitness needed for competitive swimming.


Recommended Preparation:
Course Completion of KAQUA 2.3

Limits on Enrollment:
By tryout first day of class

Schedule of Classes Information
Description: Untitled document
Training program designed to develop skills and physical fitness needed for competitive swimming.
(Grade or P/NP)

Recommended:Course Completion of KAQUA 2.3
Limits on Enrollment:By tryout first day of class
Transfer Credit:CSU;UC.
Repeatability:00 - Two Repeats if Grade was D, F, NC, or NP


Associate Degree:Effective:Inactive:
CSU GE:Transfer Area Effective:Inactive:
IGETC:Transfer Area Effective:Inactive:
CSU Transfer:TransferableEffective:Fall 2006Inactive:
UC Transfer:TransferableEffective:Fall 2006Inactive:

Certificate/Major Applicable: Major Applicable Course


Student Learning Outcomes:
At the conclusion of this course, the student should be able to:
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1.  Demonstrate the appropriate physical skills necessary for competitive swimming.
2.  Demonstrate appropriate responses to race and performance strategies.
3.  Apply knowledge of rules and other competitive swimming concepts.

Objectives: Untitled document
At the conclusion of this course, the student should be able to:
1. Identify the major elements of training and racing at a competitive
2. Explain and demonstrate physical conditioning for competitive
    swimming using water and dryland activities.
3. Describe the basic physiological effects of competitive swimming.
4. Demonstrate the four competitive strokes (butterfly, back, breast,
    and free).
5. Construct a pre-season, mid-season and peak season training program.
6. Compete in competitive swimming events.

Topics and Scope
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I. Theoretical Information
    A. Physical preparation for competitive swimming
         1. Dry land cross-training to prevent injury, develop strength
              and enhance cardio performance.
         2. Nutrition
         3. Hydration
    B. Training for competition
         1. Pre-season base training
         2. Midseason conditioning: race and stroke specific training
         3. Taper training
         4. Peak season training/race preparation
         5. Constructing training programs
    C. Physiological effects of competitive swimming
         1. Body composition
         2. Cardio vascular performance
         3. Flexibility
         4. Muscular endurance
         5. Muscular strength
    D. How to become involved and participate in competitive swimming
         1. Intercollegiate swimming
         2. Master's swimming
         3. In-class swim meets
         4. Open water swimming
         5. Trialatholons
II. Physical Training and Skill Development
    A. Water conditioning and endurance methods
        1. Aerobic training
        2. Anaerobic training
        3. Stroke technique training
        4. Distance specific training
        5. Interval training
    B. Dry land training methods
        1. Cardio vascular activities (e.g. jumping rope)
        2. Stretching
        3. Resistance training with bands and medicine balls
    C. The four competitive strokes
        1. Butterfly
        2. Back stroke
        3. Breast stroke
        4. Freestyle
    D. Race Strategies
        1. Warm-up
        2. Starts and turns
        3. Pacing
        4. Water entry for triathalon training
        5. Finish
        6. Cool down/recovery
III.  Mental Discipline and Training
    A. Goal setting
    B. Commitment
    C. Recording and assessing personal progress and times

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In class assignments:
1. Conditioning exercises for competitive swimming (class performance)
2. Practice strokes and competitive training sets (class performances)
3. Weekly test sets (performance exams)
4. Maintain log of individual test set results
5. One midterm quiz and a comprehensive final on theoretical aspects of
   competitive swimming
Outside assignments
1. Practice dry land conditioning exercises for approximately one hour
   per week on off days
2. Write comments and reflections on performance in log of test set

Methods of Evaluation/Basis of Grade.
Writing: Assessment tools that demonstrate writing skill and/or require students to select, organize and explain ideas in writing.Writing
0 - 0%
This is a degree applicable course but assessment tools based on writing are not included because skill demonstrations are more appropriate for this course.
Problem solving: Assessment tools, other than exams, that demonstrate competence in computational or non-computational problem solving skills.Problem Solving
0 - 0%
Skill Demonstrations: All skill-based and physical demonstrations used for assessment purposes including skill performance exams.Skill Demonstrations
20 - 40%
Class performances, Performance exams
Exams: All forms of formal testing, other than skill performance exams.Exams
10 - 20%
Midterm and final
Other: Includes any assessment tools that do not logically fit into the above categories.Other Category
40 - 60%
Attendance and participation; test set log

Representative Textbooks and Materials:
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Swimming Science: Optimizing Training and Performance. Mullen, John. University of Chicago Press. 2018
Elite Swimming Workout: 2019-2020. Kalinowski, Jakub. Independently published. 2019

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