Warmup
100 IM Kick
100 FLY KICK
2 x 25 Position 11
Question of the Day:
Y = 50 BR Arms with FREE kick
N = 50 FR Arms with Fly kick
4 x 25 on 1:00 2 FLy + FR rest
Split up into two groups:
Group 1:
3 x SL + 5 FREE + 1 breath
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5.
Group 2:
3 x SL + 5 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.
Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.
Take one breath to side, continuing to kick.
Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.
Get back together into one group
12 x 25 on 1:15
1, 4, 8, 12 all FLY
Rest FREE
Create teams.
Each swimmer does 1 or two pieces of a race.
- Dive and Streamline
- Breakout (1st two strokes after dive)
- Swim
- Turn
- Finish
Swimmers choose which stage they will do.
Coaches start and stop a timer for each stage of the swim. 0.00 for the dive until the swimmer breaks the surface on their streamline. Mark where the swimmer streamlined too.
Start watch again when the breakout swimmer breaks the surface after a streamline dive and stop the watch when they finish their second stroke. Eye the distance they traveled on 2 strokes and add that to Dive swimmer’s distance.
Start watch again when the “swim” swimmer starts and stop the watch when they get to the far flags. Swim swimmer starts at the distance the Dive and Streamline swimmer and the Breakout swimmer got.
Start watch again when you say go for the “Turn” swimmer to start at the flags, do a turn, and get back to the flags. Stop watch when the return to the flags.
Start watch again when the send swim swimmer starts at the flags and stop it when they get to the other flags.
Start watch when the “Finish” swimmer starts at the flags, and stop it when they get to the wall.
Dive and Streamline
Start off the blocks or from the side and do the appropriate streamline.
Begin watch at “go” and stop watch when swimmer breaks surface.
Breakout
Start off the blocks, do the appropriate streamline. Do 2 strokes.
Start watch without resetting it when swimmer breaks surface and stop the watch when the swimmer has finished the 2nd stroke.
Swim
Swimmer starts at the combined distance from the wall as the Dive and Streamline and the Breakout swimmer’s 2 strokes.
Swim to the far flags.
Start watch when coach says’s “Go” from their start location. Stop watch when swimmer gets to the flags.
Turn
Swimmer starts at the flags. Swims to the wall, does appropriate turn, streamlines to the flags.
Start watch without resetting it when coach says “go.” Stop watch when swimmer gets back to the flags.
Finish
Swimmer starts at the flags and swims to the wall.
Start watch when coach says “go.” Stop watch when swimmer touches wall.
Final times are the aggregate of all pieces. Start and stop each piece without resetting the watch.