Swimming Intermediate II Honor

Recreational Activities

Requirements

1. Have the Swimming Intermediate I Honor.

   Answer: Prerequisites for Intermediate I: swim 25m in 4 basic strokes (crawl, backstroke, breaststroke, butterfly). Dive and retrieve an object at 1.5m. Float for 1 minute. Jump from the diving board. Know basic water safety rules. Identify signs of drowning. The prerequisite ensures basic ability before the advanced level of the honor. — Swimming Honors follow a progression. Intermediate I: coordinated arms and breathing. 25m demonstrates endurance. Diving shows breath control. Floating shows balance. Jumping: confidence. Safety: never swim alone, know the depth. Recognize drowning (silent, panic). Adventism: care for life (Ex 20:13). Aquatic skill saves lives in emergencies.

2. Breaststroke - 100 meters.

   Answer: Breaststroke (classic): arms extend forward, open in a sideways circle, return to the chest. Legs: tuck in, open ('frog kick'), come together. Breathing: head comes out during the arm stroke. Maintain a coordinated rhythm: arm pulls, leg kicks, glide. 100m = 4 pools of 25m. Training the legs separately strengthens basic technique. — The oldest style. Slow speed vs. front crawl. Advantage: the head comes out naturally. Coordination: arms pull, leg kicks, glide. Common mistake: vertical legs (they should be horizontal). Rhythmic breathing. World records: ~58s/100m. Beginner: 2-3 min. Focus on technique before speed. Adventism: persistence and discipline as virtues in athletic practice.

3. Backstroke - 150 meters.

   Answer: Backstroke: belly up, head back. Arms alternate, entering extended, pulling to the side, exiting at the hip. Legs: alternating kick of an inverted front crawl. Breathing: free (face out of the water). Coordination: arm pulls, opposite side rises, constant rhythm. 150m = 6 pools of 25m with proper technique. — The only style done lying on the back. Advantage: easy breathing. Disadvantage: difficult orientation. Beware of colliding with the edge (count strokes, watch the flags). The arm enters pinky-finger first. Legs: alternating kick, knee under the water. The hip rotates like in front crawl. Records: ~52s/100m for men. Adventism: care for life and proper technique for healthy swimming.

4. Butterfly stroke - 25 meters.

   Answer: Butterfly: arms simultaneously enter in front, pull back (inverted S), exit together. Legs: simultaneous dolphin kick (body undulating). Breathing: head comes out every stroke or in alternation. 25m = 1 pool. It is the most tiring and technical style, requiring synchronization and strength. Training the legs in isolation helps. — The newest style (1956 Olympics). The fastest after front crawl. Tiring quickly due to its simultaneity. Dolphin legs: 2 kicks per stroke. The hip undulates like a snake. Breathing: the head rises and falls at the front. Records: ~50s/100m. Beginners: start with 25m. Focus on technique first, speed later. Adventism: physical discipline develops a healthy body.

5. Crawl - 400 meters.

   Answer: Front crawl (freestyle): arms alternate, entering in front, pulling to the hip. Legs: alternating kick of small amplitude. Breathing: to the side every 2-3 strokes (rolling the hip). 400m = 16 pools of 25m. Maintain a constant rhythm, control breathing, distribute energy. The fastest and most economical style for long distances in general. — Front crawl is the most used (Olympic freestyle). 400m: a classic middle-distance event. Records: ~3:40 world. Beginner: 8-10 min. Focus: side breathing (roll the hip, not the head). Legs: 6 kicks per arm cycle. Hands enter in front of the shoulder, pull straight. Rest between pools. Adventism: cardiovascular endurance promotes heart health, preventing diseases.

6. Freestyle speed swim - 25 meters in 25 seconds.

   Answer: A challenging time requires maximum effort. Start strong (explosive start). Use front crawl (the fastest). Vigorous strokes, legs with a powerful kick. Minimal breathing (1-2 times). Hydrodynamics: head down, body aligned, hands straight. Train repeated sprints to build speed. 25m/25s = 1m/s, an intense competition pace. — 1m/s is an aggressive goal for beginners/intermediates. Start: explosive, long dive. Strong kicking (more kicks). Fast arms with a strong pull. Reduced breathing saves time. Professional athletes: 25s for 50m (much higher speed). Workouts: 8x25m resting 1 min, 4x50m resting 30s. Adventism: a body developed through discipline and constant training brings lasting health.

7. Perform the double turn of the butterfly stroke.

   Answer: Approach the wall with simultaneous arms, touch with both hands together, push off by bending the knees, turn the body, push off the wall with your feet. On the return, glide underwater with a dolphin kick and resume the butterfly stroke. Maintain the rhythm of the style. The two-hand turn is mandatory technique in butterfly events. — FINA rules: touch the wall with both hands simultaneously. Quick reversal: bend the knees, draw in the legs, push off. Underwater glide: maximum 15m. Intense dolphin kick. Return to the surface and start butterfly. The speed of the turn saves hundredths of a second. Train repeatedly until automatic. Adventism: persistence and refined technique.

8. Float in the water for 3 minutes (1 minute with the hands out of the water).

   Answer: Basic position: belly up, body relaxed, lungs full to float. Calm and regular breathing. Move only the legs slightly to maintain position. To keep the hands out: pedal with the legs (eggbeater) or an inverted breaststroke kick supports the body. Train in safe waters with supervision. Endurance strengthens technique. — Floating is fundamental for aquatic survival. Back-float position: body horizontal on the back. Full lungs = more buoyancy (density 0.95). Eggbeater: legs in an inverted circular movement. 1 minute with hands out = scull/eggbeater training. 3 minutes = endurance. Adventism: care for life; an essential skill in aquatic emergencies.

9. Move through the water wearing a long-sleeved shirt, shorts and socks.

   Answer: Clothing weighs you down and gets in the way. Use breaststroke or backstroke (more suitable in clothes). Broad movements to overcome resistance. More frequent breathing (greater effort). Do not attempt to sprint. Stay calm, do not panic if you sink partially. A technique for situations of falling into a river/pool while dressed. Practice in a pool with direct supervision. — The training simulates an emergency (a person falling in while dressed). Clothing gets wet and drags. Breaststroke: broad arms and legs, still functional. Backstroke: easy breathing. Front crawl with clothes: very difficult. Shoes: remove them if possible. Calm: panic drowns. Learning while dressed can save a life. Adventism: care for life (Mt 22:39), preparation for various emergencies.