Warmup
100 IM Kick
100 BK
2 x 25 Position 11
Question of the Day: When is the next swim meet?
Y = 50 CH
N = 50 BK K
4 x 25 on 1:00 FREE
Split up into two groups:
Group 1:
3 x SL + 2x(11, Eat, 11, Glide for 2 seconds)
No kicking, no breathing. This is the MOTION of Breaststroke arms.
Streamline underwater, do the arms at the surface.
Group 2:
3 x SL on BK + 3 HLBw/R
Head Lead Balance with Rotation
Body in soldier position, kick with face up.
Rotate hips and shoulders from parallel to surface to perpendicular to surface. Rotate through both sides.
Have constant kick to keep body straight.
Rotation Drill.
Get back together into one group
8 x 25 on 1:00
ODD: HLB w/ R on back to 1/2 way, BK the rest
EVEN: HLB w/ R on belly to 1/2 way, FR the rest
Set up the board into boxes that represent the number on a die. If you have 1 die, use 6 boxes. If you have 2 dice, do 2-12.
Fill the boxes with activities, and have swimmers roll the dice one at a time. Group, or lane does activity in the numbered box they do.
See this post for more information: