Warmup
100 IM Kick
100 BR kick on your back. Keep knees underwater
2 x 25 Position 11
Question of the Day: Is breaststroke kick a “push” or a “squeeze?”
Y = 50 BR
N = 50 1 FLY + 5 FREE
4 x 25 on 1:00 FREE speedplay
Split up into two groups:
Group 1:
3 x SL + 1 FLY + 1 BR
SL with fly kick.
Do one full fly stroke, without a breath.
After returning to Position 11, initiate Breaststroke.
Arms with a breath.
Kick and a glide.
Group 2:
5 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
Get back together into one group
3 x {
4 x 25 on 1:00 2 FLY + 1 BR: LONG GLIDE Fly kick the rest of the 25.
1 x 100 BK K
1 x challenge
True or False Game
Everyone gets out of the water. Line up with a fair amount of space between each person. Two feet’s toes on the edge.
Coach:
“If I say something true, you jump in. If I say something false, do not jump in.
If you’re wrong, you’re out. Last one in wins. If everyone is out, I win.”
1st statement is easy and always true.
“This is a swimming pool.” or something similar.
Then ask swimming questions getting ever more specific.
“you must touch the wall with 2 hands on freestyle” – False. You don’t HAVE to.
Make statements about the coach that the swimmers would know.
“My name is…”
“I went to high school at…”
innocuous innocent facts that are appropriate for a child setting.