Warmup
100 IM Kick
2 x 25 Position 11
Question of the Day: What is the third thing we look for regarding excellent swimming, “Posture, Line, and _________?” Answer: Balance.
Y = Balance on 1 foot for as long as it takes you to sing happy birthday
N = Walk with perfect posture for 2 large squares and do 5 situps
Split up into two groups:
Group 1:
3 x SL + Flip
Streamline beginning underwater on belly.
At the surface do a front flip with knees pulled in to chest.
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
4 x 25 Position 11. Need to breathe? Do an arm stroke of FR FINS
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: