Warmup
100 IM Kick
100 Coach’s choice
2 x 25 Position 11
Question of the Day: What is the name of the fastest stroke in swimming? What is the slowest? Front crawl, breaststroke
Y = 50 BR or FR
N = 50 BK K
4 x 25 on 1:00 BK
Split up into two groups:
Group 1:
3 x Flip at wall 1st, then SL on back
Start close to the wall, facing wall.
Do a front flip towards the wall. Plant feet on wall, lay backwards, and SL on back underwater.
Group 2:
3 x SL + 1 BR arm (11, Eat & Breath, 11) + 2 BR K (long glide underwater)
Streamline with no kick.
At the surface do the arms with a breath. 11, Eat and breathe, 11. Avoid chicken wings, or hands pushing water past shoulders down to belly.
Get underwater again in position 11.
Do 2 BR kicks one after another underwater.
Feel how kick launches body forward.
Get back together into one group
Each lane goes at own pace
3 x {
2 x 25: BR or FLY, whole lane does same thing for both.
2 x SL + 2 FLY OR 2 x SL + 1 BR arm + 1 BR Kick and glide
1 x 50: FLY K, BK K, or FR K, whole lane does same thing whole way
2 x SL with NO kick + 1 super fast 11, Eat and Breathe, 11 at surface OR 2 x SL with NO kick + 1 Fly arm stroke with a FLY kick when return to 11
1 x 100: FR or BK, whole lane does same thing whole way
1 x Challenge: coaches write different challenges on board. Lane chooses.
}