Warmup
100 IM Kick
100 BK
2 x 25 Position 11
Question of the Day: What does not move when you swim Backstroke?
Correct = 50 CH
Wrong = 50 BK K
4 x 25 on 1:00 BK w/ SL underwater: challenge, to the flags underwater.
Split up into two groups:
Group 1:
3 x SL + 1 BR
1 x 11,E&Breathe, 11 + 1 BR K and glide
Streamline with no kick. Do the arms first, with a breath.
As the arms shoot forward back to 11, initiate the kick.
Snap feet together, and hold in 11 for a long glide.
Move over, return, and repeat.
Group 2:
3 x SL + 2 FLY
SL w/ fly kick, continue kick through the two strokes.
NO breath on #1. Optional breath on #2.
Hips should RISE when the arms reach into 11.
Breathe at the beginning of the stroke when the hands push water down from 11 to the hipline. Hips should drive down to bottom too.
Connect hips to the arm strokes.
Get back together into one group
Game – Baseball
Create columns for a Single, Double, Triple, and a Home Run.
Write easy things to do in the singles, and more difficult things as you increase base hits.
2 ways to play.
Swimmers must answer a swimming related question for each type of hit. If they get it wrong then they get an out and do an “out” activity.
OR
Swimmers choose an activity and do it, then if they do it all correctly, or with streamlines and not sloppy they get that base hit. If not, then they get an out.
| Single | Double | Triple | Home Run | |
| FREE | 25 FREE | 50 FREE | 50 FREE with flip turns and streamlines | 100 FREE with all flip turns and streamlines that push off on the back and have fly kicks. |
| Back | 25 Back with streamline | 50 BK with streamlines that stay in SL until the flags | 50 BK with streamlines to the flags and a flip turn without getting disqualified | 100 Head Lead Balance with Rotation without using arms or moving head. |
| FLY / BR | 25: 2 BR + 2 FLY + FREE the rest | 50: 2 strokes BR or FLY then FREE each 25 | 1 x 25 BR 1 x 25 FLY Legally. | 50 Fly 50 BR Legally. |
Question of the day answer: Your head! the head should remain still while swimming backstroke to keep the body in line.