Portland Community College | Portland, Oregon

Course Number:
PE 180N
Course Title:
Swim Conditioning III
Credit Hours:
Lecture Hours:
Lecture/Lab Hours:
Lab Hours:
Special Fee:

Course Description

Uses aspects of swim skills to improve cardiovascular endurance, muscular strength/endurance, and flexibility. Includes water/land exercises, lap swimming and water games. Incorporates all of the competitive strokes for improved conditioning. Introduces open water swimming techniques. Recommended: Swim Conditioning II; Intermediate level swim skills or equivalent. Audit available.

Addendum to Course Description

Each student may wish to purchase swim goggles, which are recommended, but notrequired. Swimsuits are required ? must be in good condition and clean, no cut?offs. Swimcaps are optional. Hair is not permitted to hang in the face. Towels, lockers, and locks areprovided to each student on a check?out basis.

Intended Outcomes for the course

Upon successful completion students should be able to:

  • Improve general and swimming fitness levels for maintaining lifelong health and fitness.
  • Develop and apply proper swimming skills and technique for lifelong enjoyment of swimming.
  • Incorporate the back crawl, breast stroke, and butterfly into future swim conditioning workouts.
  • Utilize techniques for efficient swimming in open water.
  • Apply knowledge and respect for universal water safety and rules around the pool environment.

Course Activities and Design

  • Assess intensity using target heart rate and rating of perceived exertion.o Perform various training methods including interval, fartlek, long?slow?distance,and continuous.
  • Demonstrate proper warm?up, cool down, and flexibility exercises for swimming.
  • Demonstrate proper use of equipment including fins, paddles, pull buoys, kickboards.
  • Perform skill drills and games including 2-pool swims, finger drag, vertical flutterkicking, presso your buoy, catch-up stroke, swimming golf, water polo, relay races, diving, and timed swims.o Interact and share swimming knowledge in a group setting.

Outcome Assessment Strategies

  •  Beginning, ongoing, and end of term skill and fitness assessments.
  • Video tape stroke analysis, and teacher observation
  • Class participation

Course Content (Themes, Concepts, Issues and Skills)

  • ? Safety aspects of aquatics
  • Swimming training methods? Hydrodynamic principles
  • Skill/fitness development and improvement? Lap swimming etiquette
  • Opportunities for community/competitive swimming
  • Creating a positive environment for enjoying swimming training
  • Benefits of a physically active lifestyle? Workout variations ( incorporating the breast stroke, back crawl, butterfly into workouts).
  • Sighting, alternate side breathing, recovery, and glide for improved open water techniques.