(Best for beginners and intermediate swimmers)
✅ 1. Body Position
Flat & Horizontal in the water
Head just above water, spine neutral
Hips, shoulders, and head should stay aligned
Keep your body as streamlined as possible between strokes
✅ 2. Arm Movement (Pull Phase)
Sequence: Out – Sweep – In – Recover
1. Outsweep: Hands move outwards and slightly down (like drawing a small heart)
2. Catch: Elbows bend, hands move down and inward
3. Insweep: Hands sweep in toward your chest (under chin level)
4. Recovery: Hands shoot forward together under the water
> Tip: Hands never go behind shoulders during the pull.
✅ 3. Breathing
Breathe during the insweep (as hands come in)
Lift the head slightly to inhale
Exhale underwater during the glide or arm recovery
Avoid lifting your whole head—just bring your mouth out to breathe
✅ 4. Kick (Frog Kick)
Sequence: Bend – Turn – Kick – Glide
1. Heels up: Bring your heels up toward your butt
2. Turn feet out: Ankles rotate so soles face outward
3. Kick out & around: Strong circular motion with feet
4. Snap & Glide: Legs finish straight, together, with a long glide
> Tip: The kick gives the most propulsion in breaststroke—focus on timing and power.
✅ 5. Timing and Rhythm (Pull–Breathe–Kick–Glide)
Pull and breathe together
Kick when arms are extending forward
Glide after the kick for 1–2 seconds
Maintain a smooth rhythm like:
👐 + 😮 → 🦶 → 🛷 (Glide)
✅ 6. Common Mistakes to Avoid
Kicking too wide or not finishing legs together
Lifting your head too high to breathe
Not gliding—making the stroke too fast or choppy
Arms pulling too far back behind shoulders
Not fully extending arms and legs after kick
✅ Drills to Improve Technique
Single-arm breaststroke (focuses on balance)
Kick on back with hands overhead (improves kick form)
Pull with a float between legs (focuses on arm path and breathing)
3 kicks 1 pull drill (emphasizes timing and glide)
Veyangoda Swimming & Lifesaving Academy
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"Veyangoda Swimming Academy is the best place for your kids to learn to swim and receive professional lifesaving training in a safe, supportive environment."
02/07/2025
ඉතා වැදගත් දෙයක් මෙය
පිහිනුම් ක්රීඩාවට අලුතින් (නව දූ දරුවන්) පැමිණි ළමයින්ගේ බිය සහ ආතතිය මගහරවා ගැනීම සඳහා කෝච්වරයෙකු ලෙස ඔබ කළ යුතු ක්රියාමාර්ග පිළිබඳ පැහැදිලි කිරීමක් පහතින් දක්වා ඇත.
🔹 අනවශ්ය ආතතිය සහ බිය මගහැරවීම සඳහා ක්රියාවලිය (Step-by-step):
1. ඔවුන්ගේ භීතිය පිළිගන්න (Acknowledge their fear)
"අපි හැමෝම පටන් ගත්තේ බයවෙලා."
* බිය ඇතිවීම සාමාන්යයක් බව කියන්න.
* එය ලැජ්ජාසහිත හෝ දුර්වල බවක් නොවෙයි කියා අවධාරණය කරන්න.
2. නැවත යෝජනා කරන පරිදි පහසුවෙන් ආරම්භ කරන්න (Re-introduce swimming gently)
ඔවුන්ට pool එකේ පැත්තේ සිටිනවා, ජලය ස්පර්ශ කරනවා වගේ පහසු ක්රියා මඟින් ආරම්භ කරන්න.
මුලින්ම “fun” හැඟීමක් ලබාදෙන්න.
උදා:
“splash the water,”
“walk like a crocodile,”
“play a game in shallow water.”
3. විශ්වාසය ගොඩනගන්න (Build confidence gradually)
* ඉතා පහසු අභියෝග දෙන්න.
උදා: මුළුමනින්ම ජලය යට නොයන්නේ කෙසේද කියලා පෙන්නන්න.
“You did it! See how brave you are!” වැනි ප්රසාද කතා භාවිත කරන්න.
4. අනුපිළිවෙලට සම්පූර්ණ swimming skills වලට හැරවන්න
Step-by-step:
* Face in the water
* Blowing bubbles
* Floating with support
* Kicking with board
* Assisted gliding
5. මානසික සවිය දීම (Emotional encouragement)
ඔවුන්ගේ සිතුමන් අසා ඔවුන්ගේ හැඟීම් පිළිගන්න.
"You're not alone" / "We can do it together" වැනි වචන භාවිතා කරන්න.
🔹 කෙටි වාක්යයකින් පැහැදිලි කිරීමක් (Simple Summary):
"පළමු වතාවට ජලයට පිවිසෙන ළමයි බියෙන් සහ අසීරුකම් වලින් පසු විය හැක. මේ අභියෝගයන් මගහරවාගැනීමට, ඔවුන්ගේ හැඟීම් පිළිගෙන, විශ්වාසය ගොඩනගමින්, ක්රමයෙන් swimming වලට හුරුකරවීම coach වරයෙකුගේ වැදගත් භූමිකාවක් වේ."
Prepared By
Exercise & Sports Science (Dip) UoP
ASCA Level III
NISS Level II
UIPM Level
Veyangoda Swimming Academy – the safest and most effective place for your kids to thrive in water.
📍 Located in Veyangoda (Naiwala, Wathupitiwala, Yakkala)
📞 Call us : 074 388 7665
👉 Register Now!
26/06/2025
Here are some of the best foods for swimmers, tailored to provide energy, aid recovery, and support muscle performance:
පිහිනුම් ක්රීඩකයින් සඳහා හොඳම ආහාර කිහිපයක් මෙන්න,
ශක්තිය ලබා දීමට, සුවය ලබා ගැනීමට සහ මාංශ පේශි ක්රියාකාරිත්වයට සහාය වීමට සකස් කර ඇත:
🥗 Before Swimming (1–3 hours prior):
Choose carbohydrate-rich, low-fat, and moderate-protein foods.
* Oats with fruit (e.g., banana, berries)
* Whole grain bread with peanut butter
* Brown rice or pasta with vegetables
* Greek yogurt with honey
* Fruit smoothie with milk or yogurt
🍌 Quick Energy (30–60 mins before swim):
* Easily digestible, light snacks.
* Banana or other ripe fruit
* Sports drink or electrolyte wate
* Rice cake with jam
* A handful of raisins or dried fruit
* Low-fat granola bar
🍗 After Swimming (Within 30–60 mins):
Focus on protein + carbs to recover and build muscle.
* Grilled chicken or fish with rice or quinoa
* Egg sandwich on whole wheat bread
* Tuna salad with crackers
* Smoothie with protein powder, banana, milk
* Chocolate milk (great quick recovery drink)
* Cottage cheese with fruit
💧 Hydration is key:
Water before, during, and after swim
Coconut water or electrolyte drinks for longer sessions
Prepared By
Exercise & Sports Science (Dip) UoP
ASCA Level III
NISS Level II
UIPM Level I
15/06/2025
Here's a clear recovery plan for an overtrained swimmer:
Recovering an overtrained swimmer requires a structured and careful approach. Overtraining occurs when the body doesn’t get enough time to recover between workouts, leading to physical and mental fatigue, decreased performance, mood swings, and even illness.
13/06/2025
Overtraining Cycle in Under-8 Swimmers – (Explained Simply)
*Overtraining in young swimmers (under age 8) is rare but can occur if training isn’t age-appropriate. Here's a simple cycle that explains how overtraining develops and what to watch for:*
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Veyangoda
11100
Opening Hours
| Tuesday | 17:30 - 19:29 |
| Thursday | 17:30 - 19:30 |
| Saturday | 07:00 - 08:30 |
| 10:00 - 12:00 | |
| Sunday | 08:00 - 10:00 |
| 16:00 - 18:00 |