Swimming Lesson with Johnny Rocket and Quentin

Introduction

• Instructor: Johnny Rocket
• Student: Quentin (National Guard, police officer, recovering from back surgery)
• Objective: Teach Quentin to be comfortable in water, improve swimming skills and techniques.

Training Plan

• Duration: 4 days
• Schedule: 2 hours of lessons each day
• Goals:
  • Get comfortable in the water
  • Learn to breathe to the side
  • Learn to float on the back
  • Swim in the deep end
  • Improve distance and breathing techniques

Day 1 Lessons

Basic Concepts

• Water Physics: Like being in space; staying low in the water is key
• Weightlessness: Achieved by picking feet off the ground

Breathing Techniques

• Blowing Water Away: When emerging from the water, blow the water away like a dolphin before inhaling
• Underwater Breathing: Practice multiple dips and quick breaths

Kick Techniques

• Foot Position: Use loose, floppy ankles rather than stiff, flexed feet
• Kickboard Use: Hold at top for better core engagement

Floating on Back

• Chin Position: Chin up on the back
• Ear Water Awareness: Water enters ears, make noise to muffle discomfort
• Head Support: Instructor supports head like a football

Rolling Techniques

• Pineapple Roll: From belly to back to get a breath
  • Arm Motion: Elbow the air, slap the water
  • Leg Motion: Use legs and arms to create a roll
• Back to Belly Roll: Easier than belly to back; use arm to reach across body

Fin and Kickboard Practice

• Fin Use on Back: Easier floating and movement
• Kickboard Instructions: Keep nose of board near surface and make bigger kicks for control

Tips for Improvement

• Relaxation: Relaxation is key; more effort doesn’t always equate to better swimming
• Core Engagement: More control by engaging the core, especially when kicking
• Practice: Consistent practice (21 times concept) to develop habits

Conclusion

• Contact Information: Text or email for direct contact or private lessons
• Encouragement: Emphasized the importance of understanding the relationship with water and the role of relaxation in swimming