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=**BIS BLUES SWIMMING TEAM WIKI PAGE**= Welcome to the first ever BIS - Vietnam's Blues Swimming Team Wiki Page.


 * //Hot News Hot News Hot News//**


 * __Wednesday 10 June__ will be our Swimming Club Championships. We are starting at 14h00 - that means we can get off school early and we are ending with a pizza party !!!

All members are invited to join in on the fun.

This will be an opportunity for you to try and beat your personal bests that you have this year - and to be a bit creative in the fancy dress swimming relay completition.... I am not going to say more - we will leave that up to your imagination...

Sign up now !!

Get your forms to Ms Gill before Friday 5 June along with 50 000 VND for the pizza**

A Swimming ladder has also been created and any member can challenge a member above them on the ladder at any time.

 * According to research done - Stength training outside the pool is more effective than hours and hours spent swimming. It has also been documented that more exercise you do out of the pool, the faster and more efficient your swimming can become . Below are a list of exercises designed to improve your swimming in the pool. **

While the above exercises focus solely for the front crawl for illustrative purposes, you'll read how to design your own strength training programme for your particular even, in terms of mechanics, positions and speed. You'll learn how to focus only on exercises using the right muscles in a related mechanical movement to provide optimum training benefit.
 * **Arm pull down exercises: **
 * **Cable rotational front and back pulls**: boosts forward propulsion by training the internal rotator cuff muscles by replicating the arm 'pull down' through the water.
 * **Rear pulls**: promotes balanced strength around the shoulder joint by training the external muscles. This technique avoids shoulder injuries and helps train your core stability skills.
 * **Medicine ball single arm overhead throw**: develops the power of the latissimus and pectoral muscles to improve the rate of force development in the shoulder by accelerating the arm hard. The focus is on producing the power from the shoulder and pulling across the body as you do in the crawl.
 * **Swiss ball body pulls**: helps to develop core and shoulder strength. A closed kinetic chain movement where the moving limbs remain in contact with a fixed object, is regarded as particularly functional for sports performance. Uses the stomach muscles to support the spine, using a strong pull of the shoulder muscles to raise your body back to the parallel position.
 * **Leg kick exercises **
 * **Hip extension and flexion kick**: each leg is worked independently to increase the specificity for swimming. Mimics the upward and downward phases of the swimmers kick action, where the glutes and hamstrings extend and the hip flexors flex the leg at the hip.
 * **Dive start and push-off turn exercise **
 * **Barbell squat jumps**: improves vertical jump performance by involving dynamic extension of the ankle, knee and hip joints and trains the calf, quadriceps and gluteal muscles. Helps you generate peak power by adding weight to the squat, so when you perform the jump squat with body weight only, the jump will be very fast and high.
 * **The dive start and push off turn**: involves dynamic ankle, knee and hip extension.

Strokes
The efficiency of your swimming stroke is the key to success as a competing or training swimmer. An efficient stroke will significantly reduce wasted energy output through less drag in the water and a cleaner execution of hand and arm entry and recovery.



=**//A swimming ladder //**=

This has been created so that you can see your times that you are swimming and also how you are doing in your swimming compared to your swim mates. Any member can challenge a member above them on the swim ladder at any time.....

**The Ladders as at 15 May 2009** - remember you can challenge any one above you in the ladder at any time..... the aim is to just improve as much as you can...
