Visit this link for a go-to source of information for the general public about the importance of water safety, explaining water competency and guidance on making water safety a priority. It also includes a resource center with downloadable materials.

New! Online Courses

Water Safety for Parents and Caregivers focuses on developing an awareness of the risks of drowning and how to minimize those risks, especially for young children. It teaches parents and caregivers about:

• Water Competency

• The Circle of Drowning Prevention

• The Chain of Drowning Survival

• Water safety in common environments and situations where children are most at risk for drowning.

Just for Kids!

Visit www.RedCross.org/watersafetyforkids to teach elementary school-aged children about water safety.

This new section:

• Features eight safety topics from Longfellow’s WHALE Tales.

• Organized into “episodes” and segmented by K – 2 and 3 – 6 grades, each includes a video segment, downloadable activity sheet and 3-question quiz

• Parents and caregivers discussion guide provides support to engage with their children while they are learning

Mobile App!

Red Cross Swim includes a Kids section with videos from our Longfellow’s WHALE Tales program with follow up activities that parents, caregivers and children can do together. Once back in the water, you can track their progress using the Learn-to-Swim progress tracker with shareable badges.

AQUATICS @ HOME!

Join us @ HOME and share videos of your swimmers with us on social media to stay connected! Use the hashtag #bgcppathome and tag @bgcppnj.

Week 5: Individual Medley

Swimmer of the Week: Meet Maritza Correia

 

MONDAY

Stretching and Flexibility: Mobility Workout for Swimmers 

Dryland Activity: Total Body Dryland Workout for Swimmers 0:00-18:39 

Video: Open turn technique | Breastroke turn | Butterfly turn | Individual Medley turns 

Video: Men's 200m Individual Medley | Rio 2016 Replay 

 

TUESDAY

Stretching and Flexibility:Mobility Workout for Swimmers 

Dryland Activity: Total Body Dryland Workout for Swimmers 0:00-18:39 

Video:  Women's 400 Individual Medley A Final | 2020 TYR Pro Swim Series 

Video: Ye Shiwen Wins 200m Individual Medley Gold - London 2012 Olympics 

 

WEDNESDAY

Stretching and Flexibility:Mobility Workout for Swimmers 

Dryland Activity: Total Body Dryland Workout for Swimmers 18:39-END 

Video: Team USA's dominant world record medley relay - underwater camera 

Video: Mixed 400m Medley Relay Final | 2018 TYR Pro Swim Series 

 

THURSDAY

Stretching and Flexibility:Mobility Workout for Swimmers 

Dryland Activity: Total Body Dryland Workout for Swimmers 18:39-END 

Video: How to win individual medley races 

Video: Men's 100m Individual Medley FINAL Short Course World Swimming Championships 

 

FRIDAY

Stretching and Flexibility:Mobility Workout for Swimmers 

Dryland Activity: Total Body Dryland Workout for Swimmers 18:39-END 

Video: 28 ways you can get disqualified 

Video: Women's 200m Individual Medley FINAL European Short Course 

Week 4: Breaststroke

Swimmer of the Week: The True Story of Eric "The Eel" Moussambani at Sydney 2000

 

MONDAY

Stretching and Flexibility: Breaststroke Kick Drills & Stretches for the Breaststroke 

Dryland Activity: 20 Minute Dryland Workout for Swimmers 

Video: Speedo Swim Technique - Breaststroke 

Video: Lilly King sets American record, 100y breaststroke at NCAA championships 

 

TUESDAY

Stretching and Flexibility:Breaststroke Kick Drills & Stretches for the Breaststroke 

Dryland Activity: 20 Minute Dryland Workout for Swimmers 

Video: Breaststroke pullout tutorial 

Video: Rebecca Soni Breaks World Record - 200m Breaststroke 

 

WEDNESDAY

Stretching and Flexibility:  Breaststroke Kick Drills & Stretches for the Breaststroke 

Dryland Activity: 20 Minute Dryland Workout for Swimmers 

Video: 25 Seconds of Breaststroke with Adam Peaty 

Video: Ruta Meilutyte Wins Women's 100m Breaststroke Gold - London 2012 Olympics 

 

THURSDAY

Stretching and Flexibility: Breaststroke Kick Drills & Stretches for the Breaststroke 

Dryland Activity: 20 Minute Dryland Workout for Swimmers 

Video: Kosuke Kitajima Breaststroke Underwater Camera 

Video: 100 Breast A final - Men's 2019 NCAA Swimming  Champs 

 

FRIDAY

Stretching and Flexibility: Breaststroke Kick Drills & Stretches for the Breaststroke 

Dryland Activity: 20 Minute Dryland Workout for Swimmers 

Video: Breaststroke Turn  

Video: 200y breaststroke: Cal's Andrew Seliskar wins at 2019 NCAA championships 

Week 3: Backstroke

 

Swimmer of the Week: Meet Missy Franklin

 

MONDAY

Stretching & Flexibility: Yoga For Swimmers - Yoga With Adriene

Dryland Activity: Nebraska Swimming Dryland Video Caterpiller Series 1:48-2:41 Complete 10 of each exercise  

Video: Ryan Lochte Backstroke Stroke Swim Technique

Video: Missy Franklin Breaks 200m Backstroke World Record - London 2012 Olympics

 

TUESDAY

Stretching & Flexibility: Yoga For Swimmers - Yoga With Adriene

Dryland Activity: Nebraska Swimming Dryland Video Chikina Series 2:41-3:47

Video: Improve your Backstroke Swimming technique | Learn from an Olympic Medallist 

Video: Rio Replay: Women's 200m Backstroke Final

 

WEDNESDAY

Stretching & Flexibility: Yoga For Swimmers - Yoga With Adriene

Dryland Activity: Nebraska Dryland Video Scoot Series 3:47-4:26

Video: Matt Grevers's Backstroke Start 

Video: Women's NCAA Championships 200 Yard Backstroke 

 

THURSDAY

Stretching & Flexibility: Yoga For Swimmers - Yoga With Adriene

Dryland Activity: Nebraska Swimming Dryland Video 4:26-5:35

Video: Regan Smith shatters Missy Franklin's World Record in 200m backstroke 

Video: Regan Smith barely holds off Kathleen Baker in 200m back battle 

 

FRIDAY

Stretching & Flexibility: Yoga For Swimmers - Yoga With Adriene

Dryland Activity: Nebraska Swimming Dryland Video 10:35-18:39 30 second hold

Video: How to Do a Flip Turn | Backstroke 

Video: Women's 100M Backstroke Final - Beijing 2008 

 

 

Week 2

Swimmer of the Week: Meet Michael Phelps

 

MONDAY- April 6th

Stretching & Flexibility: Stretching for underwater Fly kick

Dryland Activity: Nebraska Dryland Video: Karate Series 0:00-1:15 20 reps for each

Video: Michael Phelps Swimming Men's 200m Butterfly

Video: Jiao Liuyang sets Olympic Record - Women's 200m Butterfly | London 2012 Olympics Games

 

TUESDAY- April 7th

Stretching & Flexibility: Stretching for underwater Fly kick

Dryland Activity: Nebraska Dryland Video: Karate Seres 0:00-1:15 20 reps for each

Video: Caeleb Dressel breaks Michael Phelps' 100m butterfly World Record

Video: Dana Vollmer breaks World Record - Women's 100m Butterfly | London 2012 Olympics Games

 

WEDNESDAY- April 8th

Stretching & Flexibility: Stretching for underwater Fly kick

Dryland Activity: Nebraska Dryland Video: Crazy Leg Series 1:15-1:45 20 reps for each

Video: Butterfly Underwater Camera

Video: 100 Fly Men's 2019 NCAA Swimming Champs

 

THURSDAY- April 9th

Stretching & Flexibility: Stretching for underwater Fly kick

Dryland Activity: Nebraska Dryland Video: Crazy Leg Series 1:15-1:45 20 reps for each

Video: Butterfly Wide vs narrow hand entry

Video: Spain's Garcia wins gold in Women's 200m Butterfly

 

FRIDAY- April 10th

Stretching & Flexibility: Stretching for underwater Fly kick

Dryland Activity: Nebraska Dryland Video: Crazy Leg Series 1:15-1:45 20 reps for each

Video: Dressel vs Le Clos Men's 100m Butterfly

Video: Women's 200m Butterfly FINAL World Championships

 

Week 1:

Swimmer of the Week: Meet Cullen Jones

 

MONDAY- March 30th

Dryland Activity: Swimmer Flexibility Routine

Video: Katie Ledecky Underwater View (Pay attention to the catch and her body position)

Video: Katie Ledecky 800 M Freestyle London 2012 

TUESDAY- March 31st

Dryland Activity: Swimmer Flexibility Routine

Video: Ankle & Foot Flexibility

Video: Cullen Jones 50M Freestyle Olympic Trials

 

WEDNESDAY- April 1st

Dryland Activity: Swimmer Flexibility Routine

Video: Nathan Adrian Freestyle Kick

Video: Simone Manuel 50 M Freestyle at World Championships

 

THURSDAY- April 2nd

Dryland Activity: Arrow Freestyle Dryland

Video: How to Rotate in Freestyle

Video: Caleb Dressel 50 Yard Free at NCAA Championships

 

FRIDAY- April 3rd

Dryland Activity: Arrow Freestyle Dryland

Video: Michael Phelps Freestyle Underwater View

Video: Mens 4 x 100 Freestyle Relay. The most EPIC relay ever

Videos

Entries
Front Crawl
Breast Stroke
Flip Turns
Stroke Mechanics
Back Crawl

264 21st Ave • Paterson, NJ  07501  • Phone (973) 279-3055  • info@bgcppnj.org

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