100 IM Kick
100 BK K
2 x 25 Position 11
Question of the Day: At a swim meet how do you know when to get on the block for your race?
Y = 50 Flop like a fish or swim like a shark
N = 50 BK
4 x 25 on 1:00 FR – Make sure to use the clock.
Split up into two groups:
3 x SL + “Flex”
Hold SL throughout, and push off with feet flexed, legs straight and held together, only feet are turning out.
This is to get in habit of flexing or flaring feet wide.
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
Diving – Standing dive from the block
Stand with foot with toes curled over the edge. Rest weight on the forward leg.
Second leg is slightly back, though knees are near each other. Lift back heel off the block.
Swimmer waits until they hear, “take your mark.”
Bend at the waist, grasping the forward edge of the block outside the foot already curled over edge. Use both fingers and thumbs in front.
Look at back leg.
Fart at the moon (to get hips up).
Launch forward when you hear “go.”
Get back together into one group
3 x 100 FR
1st 25 is always FLY Kick
Game – Baseball
Create columns for a Single, Double, Triple, and a Home Run.
Write easy things to do in the singles, and more difficult things as you increase base hits.
2 ways to play.
Swimmers must answer a swimming related question for each type of hit. If they get it wrong then they get an out and do an “out” activity.
Swimmers choose an activity and do it, then if they do it all correctly, or with streamlines and not sloppy they get that base hit. If not, then they get an out.