1. MANUAL OF SWIMMING BY KATERYN RAMIREZ

2. TABLE OF CONTENTS How to swim? Benefits to be ready for swimming. What can you eat after swimming? Types of warm-ups Are you ready? Swimming Schools

4. BENEFITS TO BE READY FOR SWIMMING You will have time to do the warm-up Time to have conversations with your team Eat and drink water Have your googles on and your suit swim take a shower before get in the pool Exercise your body before get in the pool.

5. WHAT CAN YOU EAT AFTER SWIMMING ? Solid food for swimmers Banana, with or without a small swipe of peanut butter Small package of trail mix 4-6 ounces of fruited yogurt, or plain with added fruit Granola bar Toasted waffle ¾ cup of cereal, with or without 1/3 to ½ cup of low fat milk Whole wheat toast with jam Friend bars (recipe below) Don’t eat to much because that can cause problems during swimming.

6. TYPES OF WARM-UP Workout #1 - 5 x 50m sprint freestyle (change strokes as desired) - Rest with 20 seconds (hydrate if needed) - 5 x 100m sprints -- any stroke -Rest 40-60 seconds Workout #2 - 5 x 50-100m sprint/rest with 50m kickboard using flutter kicks -5 x 50-100m sprint/rest with 50m kick board using breast or dolphin kick you can repeat them or practice some of them that you don’t feel comfortable.

7. ARE YOU READY? 1.When you done with your healthy food your ready 2.If you already do your exercise you ready. 3.If your take a shower your okay

8. SWIMMING SCHOOLS 1. 8700 Lilienthal Ave Los Angeles, CA (310) 994-7946 2. 5870 W Olympic Blvd Los Angeles, CA (323) 525-0323 3. 2612 S Robertson Blvd Los Angeles, CA (310) 838-4088