KNES 001B

De Anza College swimming logo: the words De Anza College below a line drawing of water waves and a person swimmingKNES 001B (formerly P.E. 26B) is the beginning swim class at De Anza College.

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Fall quarter I will teach a beginning swim class on Saturdays, noon – 1:50 PM

register for: KNES D001B01 (26660)

We will be in the pool the first class Saturday, Sept. 25, so bring your swimsuit, towel, sunscreen, (optional) swim cap.

There will not be an intermediate, advanced or aerobic swim class at De Anza fall quarter, so those people are invited to enroll in beginning swim.

This page will be updated for Fall quarter closer to when the class starts.

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This is the class webpage for summer 2021 beginning swim (KNES1B) and aerobic swim (KNES2A).

beginning – listed in the schedule of classes as KNES 1B.01 (also referred to by Course Record Number – CRN #13244)

aerobic – KNES 2A.01 (CRN #13247)

Tuesdays and Thursdays from 1 p.m. to 3 p.m., June 29 to August 5.

high elbow freestyle border:

Some of this might be updated closer to when the next class starts.

Our Olympic-sized swimming pool, with 22 lanes, (25-yards-long) has more than adequate space for keeping people more than 6 feet apart.

See details of how we will do it at:
social distancing during swim class, here, which all students should read before the first class session if at all possible.

We will be in the pool the first class, so bring your swimsuit, towel, sunscreen, (optional) swim cap.

(The “prerequisite” for beginning is a deep water swim test, but since we have shallow water, I will only give a deep water swim test to people who want to swim in the deeper sections of the pool.) The first class we will do a short swim test of freestyle and backstroke to see the level of swimming skill people have and the optional deep water swim test to make sure people who want to swim in deep water are safe there. Read the swim test here.

Enrollment and registration steps for De Anza College are at: http://www.deanza.edu/apply-and-register/

High School students can take classes at De Anza College, see: https://www.deanza.edu/admissions/dual/

Beginning swim (KNES001B) and Aerobic swim (KNES002A) will be

Tuesday and Thursdays for six weeks,
June 29, July 1, 6, 8, 13, 15, 20, 22, 27, 29 and August 3, 5,
1 p.m. – 3 p.m.

Intermediate and advanced swim will also be offered, see the class webpage.

If you hear about this class too late to add or get on the waitlist, please at least be enrolled at De Anza
before the first class so you can add if we find we have the space.
The last day to add this summer quarter class is also the first day of class, June 29, 2021.

If you have already had beginning swim and can’t repeat it, you can take aerobic swim, taught at the same time as beginning.

Sunscreen, P/NP grading, waitlists and more

are covered at

Swim classes FAQs

How to find the pools.

Info about parking permits, including electric vehicle charging stations, is at: http://www.deanza.fhda.edu/parking/ Students can park free without purchasing a parking permit during the summer of 2021.

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There is a great video of the De Anza College pool complexposter for a video tourat https://www.youtube.com/watch?v=upsndI_J1Dg

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The De Anza Library has free access for current students to the New York Times. Go to the library database page: https://www.deanza.edu/library/articledata.html and click on The New York Times. At the next screen, log in with your Portal IDs. On the next screen, create an account.

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sparkling swimming pool water

The class will do a survey of what people want out of the class and what skills they have. I cover the required curriculum and try to meet people’s needs as well.

Some students want a ‘get ready for lifeguard training class’, and since I am a lifeguard instructor, I can help you work on passing all the required pre-tests for a lifeguard class, either Red Cross or YMCA as well as get some practice on lifeguard skills. Some students want to get ready to learn to scuba dive or try a triathlon. Some want a review of all the strokes, others want mostly to develop swimming endurance.

Every quarter, in every swim class I teach, I videotape at least each student’s freestyle (unless you really don’t want to be taped). People tell me they learned more from seeing their stroke than from years of swim drills.

I don’t assume that anyone has been on a swim team. I teach almost everything from scratch. You don’t have to already know how to dive into a pool or do a turn. Some beginning swim students will be quite at ease in deep water. Everyone should have most freestyle and backstroke basics down.

stripe of shimmering water

Summer quarter 2021 this is the class webpage for both KNES1B AND KNES 2A.

Has it been quite awhile since you last swam, or did you forget how to swim?

Are you self-taught?

Are you comfortable in the water, but uncomfortable in deep water?

In beginning swim we have an opportunity for people to relearn to swim.

Almost all De Anza College beginning swim classes are usually taught in 6 or 7 feet deep water, not shallow water, so the course lists a ‘prerequisite’ of passing a 25 yard swim test in deep water. We will not have a deep water swim test in my beginning swim classes for everyone, just for people who want to swim in the deeper portions of the pool.

For beginning swim, with shallow water available, you do not have to know/remember how to tread water but should have some freestyle and backstroke capability. (Yes, this beginning swim class is also appropriate for people who can swim and tread water well enough to be in water that is deeper than they are tall. They will take a brief swim test in deep water.)

If you are afraid of the water or have never been in a pool, or forgot how to do freestyle or backstroke, you should take Novice swimming instead.

Taking a lower level swim class is not a strict prerequisite for a higher level, you just need the skills of a better swimmer. For example, someone who has been swimming a lot could start at De Anza with beginning swimming, but would be bored with novice swimming.

The official De Anza prerequisite for KNES1B beginning swimming is:

“Prerequisite: KNES 1A or pass swimming placement test which consists of swimming 25 yards in deep water.”

The usual placement test used by most KNES 1B instructors of a deep water swim will not be needed in my beginning swim classes, since we can use the shallow end of the pool. I’d prefer if all the students can swim across (25 yards) the shallow end of the pool showing a good freestyle stroke, with proper body position, arms out of the water on the recovery, and 25 yards on their back using either elementary backstroke or racing backstroke. (Ability at treading water and breathing to the side on freestyle is not required or expected.) I will give a swim test (not timed) the first day to see if people wanting the class are at the same level of swimming. Some quarters everyone is at least at a moderately accomplished beginning level, some quarters people are better than that, for example with high elbows on the entry. For the class as a whole to make good progress, we need to have people at about the same skill level. I will assess the overall level of skill of the class. Sometimes a few people really need to take novice (KNES 1A) swimming instead of beginning. (Previously passing KNES 1A does not prove you still have the skills to be in a KNES1B class, we need to see everyone swim.)

210 pixel lane line with wpball:

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No, it is not too cold to take a swim class in an outdoor pool. The De Anza College pool is heated enough for seniors exercise programs. A swim cap makes you warmer and faster. You can also stay warmer (and have more modesty) with ‘rash guard’ type tight-fitting shirt, cyclists shorts, but many people just go ahead and swim. (I often wear one or two men’s ‘jammer’ long-legged swimsuits over my regular suit when I swim at 6:30 a.m. in the winter.)

below, lifeguard Samir and swimmers model warm swimwear including various coverages of rash guards and jammers:

180 pixel rash guards: eight people standing on a pool deck, wearing rash guards

Many people wear a long sleeved rashguard top and jammers (men’s longer legged swim suit) for extra sun protection, modesty or warmth.

Ladies wear them for more coverage over their regular swim suit.

Some buy a spring (short sleeve, short leg) wetsuit for warmth.

If you want full coverage of your body, including arms, legs, neck and head, I suggest searching for Muslim swimsuits or full body modesty or Islamic modesty swimsuit. You can find designs for triathletes that will not interfere with swimming movements. Unfortunately, some modest swim “costumes” do interfere. I suggest that you look for a training, competition or triathlon swim suit in one piece, without a skirt or loose top, loose legs, and without a hat brim at the top of the forehead on the head covering. The head covering / hood should not interfere with your vision to the side as you move. Some people wear a rash guard type athlete’s suit with long legs, long arms and no hood, but wear a swim cap rather than a full hood. Some are made of materials that can provide sun protection.

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This is not likely summer quarter 2021: When these classes are held on a weekend, please note, each first Saturday of the month there is a flea market at De Anza, (unless it is totally rained out, or covid makes it impossible), taking up a lot of parking space. There will be parking attendants asking for ten dollars to park, but if you have purchased a quarter-long permit and tell them you are there for a swim class, they should let you in without paying extra. DO NOT try to park in the lot on the east (Stelling road) side of the campus, there is almost always much more room, and less hassle if you park in lot E, on the other side of the PE quad. Find Lot E at: http://www.deanza.edu/maps-and-tours/documents/campusmap_20180413.pdf OR try the Flint Center parking garage, at the Stevens Creek and highway 85 corner of the campus, as even the top floor has space most Flea Market days. You will need to plan time for the walk from there, but that could be faster than driving around and around looking for a parking space.

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We will likely not use the locker rooms when we first come back on campus.
Again, see: Social distancing at the pool
But in case we do, I am leaving this info:

locker room entrance from pool:

To get from the pool deck to the locker rooms, women enter the tunnel on the RIGHT from the pool deck and go directly up to their locker room. Men enter through the LEFT entrance and go down a hall to their locker room.

Men should note that there is a storage room in the left tunnel that is accessed by both female and male personnel, and they should change clothes in the locker room, not the tunnel.

At the exterior pool end of the tunnel there are showers on the wall, especially good when the locker-rooms are closed.
See also: How to get a P.E. locker at De Anza College

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There is an Automated External Defibrillator (AED) in a white box on the wall at the south-east end of the swimming pool, the pool shallow end, where our swim class meets.

aed-at-east-end-of-De-Anza-College-swimming-pool.jpg

It could be used, by anyone trained in how to use it, to help someone who has a massive heart attack and their heart stops. Please note that when someone opens the door to the box on the wall a loud alarm goes off that does not stop when the door is shut.

For those of you already trained in how to use an AED, the model originally put at the pool deck is a little bit different than most. To turn it on you pull where it says “PULL” and when that lid lifts off you will find the pads already attached to the machine. (Many other models have you plug in the connector for the pads.)

heart start AED
 

Photos of other locations around the campus are at AED locations at De Anza College

For an review of or introduction to CPR and the use of an AED, go to:

AED quick facts

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sparkling pool water

The swimming pool area in the PE quad has electronic gates that are set to automatically open up and lock up. You will always be able to exit the pool area using push bars on the inside of each door.

two large gate type doors with centered push bars

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The classroom we have used at the start of some classes (to watch Red Cross / USA Swimming how-to-do it videos) will be PE12U. To get to it from the pool deck, you would go through the doors/gates between PE buildings PE1 and PE2, turn left and look for a door in the building on your left with stairs up to PE12U. See buildings PE1 and PE2 at this map:

http://www.deanza.edu/maps-and-tours/documents/campusmap_20180413.pdf

building with downstairs entrance to PE 12U De Anza College

(Ooooops, the tiny yellow letters in the photo above that you can barely read are where the door is.)

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Practice on a stand-up paddleboard (SUP) is usually, but not always, a part of the last day of my swim classes. It is optional and will not apply to your grade.

woman in a lifejacket on a stand-up paddleboard at a swimming pool

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Get ready for lifeguard training.

patch that says American red cross lifeguard

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You do not need to buy a textbook for any class I teach. (The text costs $128.60 at the bookstore as of winter 2017.) There are some copies of the text for this class on reserve in the Learning Center. Students can share a book. If you have already purchased any version of the series, or choose to buy an older version, any version will work for this class. We will talk about this in detail the first day of class, so please put off buying the text until after the first class session.

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Homework … in a swim class??

All swim classes at De Anza share the same curriculum, (the course content, designed by De Anza College). Each instructor must teach the same set of skills and knowledge about swimming.

Homework is required by the college. A previous Dean wrote the curriculum and specified term papers. For my classes I had my students decide what would be a good length for each paper and that is what we use.

De Anza requires that swim students are taught strokes, treading water and underwater swimming, (and in higher level classes, turns and diving),

No De Anza College swim classes are just lap swim. The curriculum required by the college says that ALL swim students will:


    Examine the global and historical development of swimming from survival to competition.

    Experiment with the laws of physics as they apply to basic swimming skills.

    Apply basic exercise physiology and nutrition to swimming.

    Analyze causes of drowning and apply safe water practices.

    and that Beginning swim students will:

    Develop and practice stroke components.

    Combine stroke components into whole swim strokes.

    Demonstrate major swim strokes for a distance of at least 50 yards.

    Demonstrate beginning skills for deep water and head first diving.

    and that Aerobic swim students will:

    Experiment with aerobic and anaerobic conditioning

    Demonstrate improvement of aerobic capacity through distance swimming.

    De Anza College also specifies that there will be assignments, such as:

    Reading

    1. Assigned readings from the text book ‘Fit and Well” by Thomas Fahey et al.

    2. Review instructor generated handouts on basic swimming skills and water safety. (For this class the “handouts” are online and we will watch Red Cross/ USA Swimming how-to-swim videos.)

    Writing –

    1.Essay on one of the five components of fitness based on the textbook “Fit and Well” by Fahey et al.

    (The five components to choose from are: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition, each a chapter in the text.)

    Again, the 250 word length of this paper was decided by the students.

    2. (beginning swim) Establish a personal practice workout journal to compare pre- and post skill acquisition.

    (aerobic swim) Establish a personal practice journal to compare cardiovascular fitness acquisition and individual workouts.

    3.Graded comprehensive final exam based on textbook readings and handouts

    These areas would require hours of lecture to cover them as required. In an effort to be able to spend more time in the water I have developed some short online reading assignments to cover most of them. You will notice that some of the reading is listed as optional. For some you are asked to read the material, but not write up anything and turn it in. Others are “homework” assignments.

    Relax, most of these are short assignments.

    Ahwahnee lane line:

    You will turn in homework assignments at the college Canvas page, by the date(s) listed on Canvas, not by printing pieces of paper and bringing them to class, not by email or by putting them in a mailbox on campus.

    Students receive a link to Canvas after they register for each class, on a date specified by the college. (In other words, I can’t tell you when to expect the link to Canvas, but it should be shortly before the quarter starts.)

    The Canvas pages will not be available to do the work until about a week before the class meets for the first time, but all the homework will be available at this webpage for people to read any time.

    If you want to, you can do almost all the homework assignments listed at this webpage in advance of when they become available at the Canvas webpage, save them on your computer, then copy and paste them into Canvas. (Look below for all assignments at: CLASS CALENDAR with HOMEWORK )

    Once you have enrolled in the class and get the code, you can access all Canvas materials by going to any De Anza College webpage, and in the tool bar at the top, which should look like this:

    row of words in a computer screen

    click on the Canvas tab, which should look like this:
    the word canvas with a symbol next to it

    The left hand side bar at most Canvas class webpages for fully online classes might have many topics:

    list of words
    but you will only see a few of these at our swim class Canvas page.

    In your fully online De Anza College classes you will have group projects, class discussions, conferences, attendance at /in Canvas, but since we will meet in person at/in the De Anza College swimming pool we will do none of those activities online.

    Since we meet in person at the pool, we will also not use the usual “conversations,” “groups,” “collaborations,” or “peer reviews” that fully online classes use to talk to and work with each other online at Canvas.

    If you have questions you will not “submit” them on Canvas like you would in a totally online class, you can ask them at the pool, in person.

    Students tell me that watching these videos before they did work on Canvas helped them a lot:

    https://community.canvaslms.com/videos/1124-canvas-overview-students
    https://community.canvaslms.com/videos/3966-dashboard-overview-students
    https://community.canvaslms.com/videos/1122-assignments-overview-students
    https://community.canvaslms.com/videos/1134-quizzes-students
    https://community.canvaslms.com/videos/1123-calendar-students Please note that the most important calendar for our swim classes is not the abbreviated calendar you will find at Canvas, but rather is the one below at this webpage,

    There are also step-by-step Canvas Student Guides anyone can access to learn how this online system functions,
    https://community.canvaslms.com/docs/DOC-10701-canvas-student-guide-table-of-contents
    that show you how to perform common tasks in Canvas, from changing your profile to submitting an assignment.

    A modern computer with updated Web browsers (Firefox, Safari, or Chrome) and an Internet connection is all you need.

    Most public libraries have a few computers for people to use. The De Anza College library has a lab where you can access many computers: http://www.deanza.edu/library/librarywestcomputer.html and a few laptops for loan to students: http://www.deanza.fhda.edu/library/laptop.html

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    pool lanes with swimmers doing various strokes


    CLASS CALENDAR with HOMEWORK

    Homework is listed here for each day of class but is completed at the Canvas webpage all enrolled students will receive a link to.

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    IF everyone enrolled can complete the first day assignments before they come to class the first day, the class can get in the water sooner.

    Completed before the first session,

    If you are waitlisted or read about this with not enough time to add before the first class, please at least read these.

    If necessary for students who are not added before the first class, these can be completed in class during the first class session, Tuesday, June 29, 2021 :

    – – – Read the Social Distancing During Swim Class webpage and take the mini-quiz at Canvas. (Also please note how we will take attendance shown at the Social Distancing During Swim Class page.)

    – – – take the Survey of your current skills and personal goals for the class at Canvas. You can look at the survey in advance here.

    – – – De Anza College swim classes have a release for all students to sign.

    Since there is no format in Canvas (where you will be completing this) for a release to be “signed,” it is there as a “quiz.”

    By answering TRUE to the swim class release quiz question at the Canvas class webpage, you are stating you agree to following the rules in the release, which you can read here.

    – – – Read the swim class safety rules webpage and go to Canvas and take the mini-quiz. It is ‘open book,’ so you can have the safety rules webpage open on another tab on your computer while you take the quiz. Because it is open book you will have one try at completing the quiz.

    – – – Read the course syllabus , which has the grading standards, class rules, how to do makeups and more. You are responsible for the material in this document. (This is also known as the ‘greensheet’ in many De Anza classes.)

    Note that I said briefly write up; these assignments do not require paragraphs and paragraphs of verbose prose.

    – – – Each swim class at De Anza includes curriculum (the subjects that are supposed to be taught in the class) about hydrodynamics, some of which we usually discuss the first day of class. A project we might have the time for the first day will be easier if you have read: You CAN Float.

    After class, start your personal practice journal, which you can read about here.

    Again, please note: if you want to you can do almost all the homework assignments listed at this webpage in advance of when they become available at the Canvas webpage, save them on your computer, then copy and paste them into Canvas.

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    Reading with no writing assignment required:

    preventing swimmer’s ear
    http://www.cdc.gov/healthywater/swimming/rwi/illnesses/swimmers-ear-prevention-guidelines.html

    STOP THAT CRAMP! 4 causes — and solutions — for muscle cramps during exercise

    http://www.usms.org/articles/articledisplay.php?aid=1322

    You should remove your piercings… optional reading: body piercings and lifeguards: http://www.aquaticsintl.com/lifeguards/saving-your-skin.aspx

    U.S. Masters Swimming has tips for stretching for swimmers.

    https://www.usms.org/fitness-and-training/articles-and-videos/articles/what-swimmers-should-know-to-develop-a-stretching-routine

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    210 pixel lane line with wpball:

    Homework for Thursday, July 1

    These are all examples of common mistakes with the freestyle stroke:



    Many of my students have told me they could breathe to the side during their freestyle swimming, but it never felt right.
    I made a webpage with lots of photos that even students who know how to breathe to the side quite well have learned new things from, that can help them if they observe and give advice to a partner.
    Freestyle swimming breathing to the side has no “homework” for you to do.

    Read ankle stretching to become a faster swimmer
    and do the improve your toe-point very quick project at Canvas.

    Read the Swim workout vocabulary webpage and briefly write up three new things you learned. If you already knew everything at that page, write up the three most important to you.

    If you want to you can do this in advance of when it becomes available at the Canvas webpage, save it on your computer, then copy and paste it into Canvas.

    Optional: read the Swimming vocabulary webpage

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    photo below copyright by Ken Mignosa:

    cat exiting pool cover by Ken Mignosa 80 pixels:

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    Tuesday, July 6, 9 a.m. to noon De Anza offers free COVID vaccinations.
    Janssen (Johnson & Johnson) – requires only one dose, available to age 18 or older
    Moderna – requires two doses, available to age 18 or older
    Pfizer – requires two doses, available to age 12 or older

    These shots are available for De Anza students, employees of the Foothill-De Anza Community College District and the general public.
    Drop-ins are welcome or you can register for an appointment. Read all the details at:

    https://www.deanza.edu/events/event.html?id=151731247

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    Homework for Tuesday, July 6

    Read Water safety and briefly write up four new things you learned.

    If you already knew everything at that page, write up the four most important things mentioned.

    If you want to you can do this in advance of when it becomes available at the Canvas webpage, save it on your computer, then copy and paste it into Canvas.

    Please note that this Water Safety reading is different than the Swim Class Safety Rules reading everyone did the first day of class.

    optional reading: https://www.sccgov.org/sites/cpd/programs/RH/Documents/RH_Pool_Safety_Awareness_Handout.pdf

    optional reading:

    rogue or sneaker waves

    optional reading: Signs and symptoms of a heart attack; a discussion of consciousness; how to do compressions-only-CPR if you witness the sudden collapse of an adult; elements of effective, quality CPR compressions, and heart disease hands only CPR

    Start reading chapters 1, 2, 3 (cardiorespiratory endurance), (4 muscular strength, muscular endurance), 5 (flexibility), 6 (body composition) and 7 (putting together a fitness program) in Fit and Well.

    At the end of the quarter you will need to turn in a 250 word Essay on one of the five components of fitness This link describes the essay and gives you sources of info on your choice of either cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, OR body composition.

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    Alcatri October 2006 swimmers still in crowd shortly after start 560 pixels:

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    Homework for Thursday, July 8

    We thought we might get a classroom, but are having difficulties getting one, so we will meet at the pool.

    Read: How to rescue a drowning victim using a reaching assist or a shepherd’s crook and write up three new things you learned from the page.

    If you already knew everything at that page, write up the three most important things mentioned.

    We will set up a practice of using a shepherd’s crook. If you bring a pair of gloves you can participate.

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    The class did a 100 yard freestyle swim and compared their times to qualifying times, by age group, for the National Seniors Games.
    Official MPS Standards 2022 National Senior Games held July 9, 2021 are at:

    https://nsga.com/wp-content/uploads/2021/07/2022OfficialMPSStandards07092021.pdf

    and details about the 2022 swim are at:
    https://nsga.com/swimming/

    rules and regulations are at:

    https://nsga.com/rules-regulations/

    including: “Starts: The forward start may be taken from the starting blocks, the pool deck or a push from the wall. The backstroke start is taken from the wall. A false start will result in disqualification.”
    “Turns: The breaststroke and butterfly turns must be done with both hands touching the wall simultaneously. The backstroke and freestyle events require some part of the body to touch the wall. ”
    “The whip kick or the dolphin kick may be used exclusively or interchangeably while doing the butterfly.”
    “The order of strokes in the individual medley is butterfly, backstroke, breaststroke and freestyle.”

    U.S. Masters Swim rules apply:

    https://www.usms.org/volunteer-central/us-masters-swimming-rule-book

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    Homework for Tuesday, July 13

    Read History of swimming section webpage through to History of aquatics not yet in the curriculum and briefly write up three new things you learned. If you already knew everything at that page, write up the three most important to you.

    The answer to the question: How much of this homework do I have to do to get the grade I want? is at the course syllabus which has the grading standards.

    dark and light blue pool water ripples

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    This is not likely summer quarter 2021: Each first Saturday of the month (possibly including ________) there is a flea market at De Anza, (unless it is totally rained out), taking up a lot of parking space. There will be parking attendants asking for ten dollars to park, but if you have purchased a quarter-long permit and tell them you are there for a swim class, they should let you in without paying extra. DO NOT try to park in the lot on the east (Stelling road) side of the campus, there is almost always much more room, and less hassle if you park in lot E, on the other side of the PE quad. Find Lot E at: http://www.deanza.edu/maps-and-tours/documents/campusmap_20180413.pdf OR try the Flint Center parking garage, at the Stevens Creek and highway 85 corner of the campus, as even the top floor has space most Flea Market days. You will need to plan time for the walk from there, but that could be faster than driving around and around looking for a parking space.

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    Homework for: Thursday, July 15

    The American Cancer Society has skin cancer prevention info at:

    http://www.cancer.org/acs/groups/cid/documents/webcontent/003184-pdf.pdf

    Read it and write up three new things you learned. If you already knew everything at that site, write up the three most important things mentioned.

     

    Optional reading with no homework:

    How to Swim Healthy
    Swimming offers many health benefits, but it is also associated with health risks (for example, diarrhea, drowning, and sunburn). Swimmers and hot tub users should learn how to protect themselves and others from potential health problems. You can choose to swim healthy by educating yourself and sharing information with family and friends.

    https://www.cdc.gov/healthywater/swimming/swimmers/swim-healthy.html

     

    Photo below by lifeguard instructor George Cullison.

    Mallards in pool by George Cullison:

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    people swimming in San Francisco Bay

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    Please bring a mask since the Chancellor sent a message July 17 that due to recommendations “regardless of vaccination status” . . . “masks should be worn indoors unless the individual is working alone”. (We might need to not meet in the classroom, but will adapt as needed.)

    July 20 we start class in classroom MQ2, then go to the pool. MQ2 is at the south side of parking lot C, next to the tennis courts.

    simple map
    Homework for Tuesday, July 20 :

    Go to: Nutrition

    and do the readings, choose a “powerhouse pre-workout snack,” and write up the assignment at the page at Canvas.

     
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    Reading these fulfills part of the required curriculum for De Anza College swim classes (but is not a part of the homework assignment), that I choose to have you read about instead of spending swim class time with me lecturing on them, so we can be in the water more:

    Mayo Clinic on what to eat before a workout:
    “Eating and exercise: 5 tips to maximize your workouts

    Knowing when and what to eat can make a difference in your workouts. Understand the connection between eating and exercise.”

    https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506
     
    Why swimming is so good for you https://time.com/4688623/swimming-pool-health-benefits/
     
    Should you warm up and cool down?
    https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down

     

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    stripe of dark blue water

    Homework for Thursday, July 22 :

    No homework due today at Canvas, but please note

    Tuesday, July 27 you will need to turn in the 250 word Essay on one of the five components of fitness

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    swimmers showing high elbows on their freestyle

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    Homework for Tuesday, July 27

    meet at the pool, not the classroom

    Turn in the 250 word Essay on one of the five components of fitness

    At the Portal it says for this class the Last Day for Drops is July 27, 2021, so people who want to do so should drop after class today. After July 27 you can not drop this class and people who have not been regularly attending might not have a way to catch up on attendance. Ways to be able to repeat a class are at: repeatability.

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    fog over colors blue and green in a narrow photo strip
    Homework for Thursday, July 29

    Complete the open book do-it-at-home swim class final exam.

    OOPs, if it’s been awhile since you read the text; Fit and Well text chapter notes could help you with the final.

    I scheduled most homework to be completed before the end of the quarter so you can concentrate on your other finals and since so many people need transcripts, so I can get grades in on time.

    Please note that Your personal workout journal will be due on Canvas August 5

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    line of blue bubbles
    No homework due on Canvas for Tuesday, Aug. 3

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    water ripples
    Thursday, August 5, the last day of swim class.

    Your personal workout journal is due on Canvas.

    line of bright yellow bubbles

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    HLTH-057A, the De Anza one-half-unit class for certification in Red Cross first aid (or just to learn first aid), meets your choice of Fall, Winter or Spring quarter, for

    ONLY FOUR Friday afternoons.

    Various swim students have taken the class in anticipation of possibly becoming lifeguards. One swim student got the highest A+ in the HLTH57A class fall quarter 2018, another swim student got a perfect score on the final exam in spring 2019.

    There is a free download of the text available at the class webpage.

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    photos by Joyce Kuo

    photo by Joyce Kuo diver summer PE 26C D class De Anza College: a diver takes off from a three meter diving board, caught in mid air

    back flip photo by Joyce Kuo: swim student in mid air upside down during a back dive from a one meter diving board

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    2005 pool and kayaks from above:

    The De Anza Outdoor Club has a kayaking lesson in the De Anza pool each quarter on a weekend. Details and a few pictures from previous lessons are posted at:
    kayaking / canoeing lessons

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    Alcatraz Island in background, 800 swimmers in foreground

    I recommend volunteering at an Escape from Alcatraz swim BEFORE you try to swim it:

    Escape from Alcatraz ‘Sharkfest’ swim volunteering

    and participating in an Outdoor Club beginners Monterey kayak trip first will give you enough kayaking experience to volunteer.

    line of kayaks with Monterey Bay Aquarium behind them
    kayak with Monterey Bay Aquarium in background: mom and baby sea otter 300 pixels: mom and baby sea otter

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    Former De Anza student Ken Mignosa, (who yours truly trained at De Anza as a Red Cross lifeguard, mentored as a Lifeguard Instructor and then as a Lifeguard Instructor Trainer, and who I occasionally teach with in lifeguard classes at the Fremont High School pool in Sunnyvale for the California Sports Center),

    completed a 41-mile marathon swim, for 29 hours and 22 minutes, starting in Oxnard, swimming around Anacapa Island to Santa Cruz Island and then back to Oxnard on Sept. 21, 2018.

    An article in the Silicon Valley Voice
    https://www.svvoice.com/santa-clara-mans-passion-for-swimming-takes-him-into-new-waters/

    said:
    It was a swim no one had ever accomplished before and it was the second longest solo marathon swim in California Channel Islands history. . .

    Amazingly, Mignosa only began attempting marathon swims in July of 2017 at the age of 53.
    “I’d be in [the pool] for an hour or two and I didn’t feel like it was enough,” said Mignosa. He laughs and says that the other downside was having to turn around too soon.
    Now Mignosa swims in the San Francisco Bay where he only has to turn around when he’s ready to. Marathon swimmers are not allowed to use a wetsuit in challenges because it adds buoyancy to the swimmer, so Mignosa doesn’t wear one while training.
    “Ideally, anything I do for training is colder than what I do for the marathon swim,” said Mignosa. “As long as you keep moving, it tends to be okay.”
    Ken “completed the California Triple Crown in 2017 which includes a swim across Lake Tahoe, a swim from Catalina Island to the Mainland, and a swim from the Mainland to Anacapa Island . . .
    . . . Mignosa now has his sights set on completing the Triple Crown of Open Water Swimming. He has already completed two of the swims — from Catalina Island to the Mainland and the Manhattan Island Marathon Swim which takes you around Manhattan Island in New York. All that he has left is to swim the English Channel.”

    Ken told me that the English Channel swim can cost, with the required official crew in a boat nearby, as much as $10,000.

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    spring 2006 flying off the surfboard: Outdoor Club surfing lessons spring quarter

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    If you would like to do some reading about swimming strokes, or swimming in general, try the American Red Cross Swimming and Water Safety Manual Its public libraries number is 797. This is the text for the Red Cross swimming teacher certification Water Safety Instructor.

    It might be still downloadable for free. Go to
    https://www.redcrosslearningcenter.org/s/candidate-water-safety
    scroll down to Participant Materials and click on and open Swimming and Water Safety Manual.

    The Cooper 12 minute swim test is on page 192, where it says “The 12-minute swimming test, devised by Kenneth Cooper, M.D., is an easy, inexpensive way for men and women of all ages to test their aerobic capacity (oxygen consumption) and to chart their fitness program.”

    Red Cross swimming and water safety text cover: Red Cross swimming and water safety text coverdigital water safe manual: photo of a computer screen showing part of a digital text

    (The American Red Cross Swimming and Water Safety Manual had no index, so I wrote one: Swimming and Water Safety 2009 index).

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    Get ready for lifeguard training.

    cover of a red Cross lifeguard training manual showing a rescue tube floating in a pool

    To get a free download of the copyrighted 2016, released 2017 American Red Cross Lifeguarding Manual go to:

    https://www.redcrosslearningcenter.org/s/candidate-lifeguarding

    scroll down to

    Participant Materials (Core)

    then click on and save

    Lifeguarding Manual June 2017

    To make it easier to find the skills sheets pages write in your Red Cross Lifeguarding Manual.

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    To make it easier to find the skills sheets pages write in your Red Cross Lifeguarding Manual

    The Red Cross prerequisite swim tests are described at: Lifeguard Training FAQS That page has lots of how to pass the tests advice, including some of the standards expected by the Red Cross and is worth reading thoroughly if you are tempted to try a lifeguard class.

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    De Anza College home games usually has the dates of the campus blood drives as well links to student recitals, dance performances and art exhibitions.

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    De Anza college student success center banner 80 pixels:

    programs for student success in all kinds of classes, including tutorials, readiness, academic skills, instructional computing and more:

    http://deanza.edu/studentsuccess/

    More students qualify for financial aid than use it or even know they qualify. There are enrollment fee waivers you can apply for online which take about a week to get an answer. For all the details go to:
    http://www.deanza.fhda.edu/financialaid/index.html

    You don’t have to pay for all your classes/fees at once. De Anza has an installment payment plan that allows you to defer most of your payments. Go to: https://deanza.edu/cashier/installment_plan.html

    De Anza College offers many scholarships, some of which have few applicants!

    Check out the loot:

    http://deanza.edu/financialaid/types/scholarships.html

    The De Anza College Food Pantry (also known as the Campus Cupboard) provides food to students in need. You can get a bag of groceries with few forms to fill out. http://deanza.edu/outreach/food_pantry.html

    Various local businesses give discounts to De Anza Associated Student Body card holders. A page of discounts (mostly 10% off food) is at http://www.deanza.edu/dasb/discounts.html/index.html

    You can read the curriculum, (course outline or course content, usually designed by a division then reviewed and approved by the college) for any De Anza class at: http://ecms.deanza.edu/deptoutlinespublic.html

    De Anza College offers offers help to quit smoking http://www.deanza.edu/healthservices/quitsmoke.html

    Thirdhand smoke is residual nicotine and other chemicals left on indoor surfaces by tobacco smoke. People are exposed to these chemicals by touching contaminated surfaces or breathing in the off-gassing from these surfaces. This residue is thought to react with common indoor pollutants to create a toxic mix including cancer causing compounds, posing a potential health hazard to nonsmokers — especially children.

    Thirdhand smoke clings to clothes, furniture, drapes, walls, bedding, carpets, dust, vehicles and other surfaces long after smoking has stopped. . . ”
    https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/third-hand-smoke/faq-20057791

    “Family Issues, romantic relationship difficulties, anxiety, stress” and other personal issues should preferably be dealt with while they are not a big deal, before they do become a big deal. “From time to time, problems of everyday living can be resolved through talking with friends, family, or someone whom we trust to help us. However, there are times when seeking help outside of one’s familiar environment might be more helpful. Psychological Services is here to meet such needs.”

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    How to tell if the lifeguards are doing their job properly

    The aim of this page is to provide swimmers, parents, child care providers and other swimming pool patrons with a few guidelines to help them determine if the lifeguards at the pool they go to are doing their jobs properly.

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    Many of my students ask me if I can teach their children to swim.

    De Anza only has swim classes for teens and adults. For swim classes for kids (infants, toddlers or children), I recommend Sharky’s Swim School in San Jose. The owner is a graduate of De Anza lifeguard training, with 25 plus years of experience teaching babies and children to swim. The pool is kept warm so you and your baby won’t be cold. https://www.facebook.com/Sharkysswim

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    I recommend that if they have the time, all my swim students should also take KNES 50A/50L, and use the Lifetime Fitness and Wellness Center.

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    toppled brick chimney USGS photo:

    As a part of preparing for PG&E power outages, rolling blackouts or lack of power after an earthquake, you can do simple, inexpensive things.

    Do it yourself earthquake preparedness

    earthquake home hazards survey

    Disaster planning

    Community Emergency Response Team training

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    When you call 911 from a land line telephone, such as in your house, you get dispatch for the city the phone (your house) is located in.
    When you call 911 from a cell phone you get the Highway Patrol at a central location.
    Sometimes, especially if you are not calling about something on the freeway/highway, it would be faster to get dispatch for the specific city the problem is happening in.
    This requires knowing the direct dial seven digit phone number for each dispatch. In Cupertino, the number to get help quicker is 299-2311.

    Direct dial emergency phone numbers for most cities in Santa Clara County, California, can be found at the Santa Clara County ARES/RACES (Amateur Radio Emergency Services/Radio Amateur Civil Emergency Services) website.

    http://www.scc-ares-races.org/dd-emer-nos.html

    San Mateo County cities (and the San Francisco airport) direct dial phone numbers can be found at:

    http://www.blackberryreact.org/smco911phones.html

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    How to blow giant bubble rings in a swimming pool

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    section of US Flag stars and stripes

    If there are a multitude of items on the ballot and you only vote on one of them, your vote will still be counted.

    If you are homeless, including living out of your car, you can register to vote.

    There is no literacy requirement.

    If you are 16 or 17 years old, you can pre-register to vote and you will automatically be registered to vote on your 18th birthday.

    The main deadline to register to vote for any election is 11:59:59 p.m. Pacific Time on the 15th calendar day before that election.

    If you are registering or re-registering less than 15 days before an election you will need to complete the same-day voter registration process and request your ballot in person at your county elections office or polling location.

    BUT you can register to vote on election day as well.

    You can register to vote online, (using a computer, iPad, tablet or smartphone) at http://registertovote.ca.gov

    There actually have been elections that ended in a tie, in part because many people did not vote.

    From Rock The Vote: “Millennials have the potential to be the largest voting bloc in our country but are voting at a fraction of their size, with an estimated 30 million young people staying home in 2012.”

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    Dates / times of Active Assailant Training (Run Hide Defend presentations) will be posted here when I know them.

    Conference rooms A and B are upstairs in the Campus Center.

    A closed-captioned version of the active shooter “RUN / HIDE / FIGHT” video is at:

    https://www.youtube.com/watch?v=5mzI_5aj4Vs

    in Spanish: https://www.youtube.com/watch?v=8fgwh34h7D4&feature=youtu.be

    in Vietnamese: https://www.youtube.com/watch?v=2FPJLOWvbvw&feature=youtu.be

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