Warmup
100 IM Kick
2 x 25 Position 11
Question of the Day: What do pull buoys do? Help you float so you don’t have to kick.
Y = Run with your fist between your knees from line to line.
N = Hop with a fist between your knees from one line to another.
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
Game – Read the Map
Draw a map of the pool including lanes. Indicate where the board or where the directions are.
Write letters in different locations. Near a wall would be a short distance activity only using the same side. Writing in the lane would be a whole lane activity like 4 x 25’s.
On a separate board, write out what each letter’s activity is. Create a mix of short distance activities, skill work, games, and challenges. Include at least one aerobic “set” like 2x 25 or 2 x 50.
Rules:
- No more than 2 groups or 4 people at one letter at a time. If someone else is there, go somewhere else.
- Follow the attached key.
- Do not touch the instructions.
- Do every letter.