Warmup
100 IM Kick
100 FLY K
2 x 25 Position 11
Question of the Day: Name one way you can be DQ’d at a swim meet.
Y = 50 CH
N = 50 BK
4 x 25 on 1:15 BK
Split up into two groups:
Group 1:
3 x SL on BK + 3 HLBw/R
Head Lead Balance with Rotation
Body in soldier position, kick with face up.
Rotate hips and shoulders from parallel to surface to perpendicular to surface. Rotate through both sides.
Have constant kick to keep body straight.
Rotation Drill.
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
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.
Be Calm.
Be Confident.
Be relaxed.
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.”
8 x 50 on 2:00 25 2 BR + FLY Kick 25 FR
| 1 Point | 3 Points | 5 Points |
| – Challenge: Do 2 front flips in 5 seconds without a breath – Challenge: Streamline with NO kicks to the flags – Challenge: Swim to 1/2 way FR with no breath – Challenge: Swim a 25 FLY w/ FINS in under 20 seconds. – Challenge: Come up with a 5 step swim dance where each of the five steps are different swim specific poses. | 3 x SL + 3 FR + Flip 3 x SL + 2 FLY no Kick 3 x SL on back underwater – stay in SL to the flags 3 x SL + 1 BR stroke with a long glide | 4 x 25 FLY with fins 1 x 100 FR with fins 2 x 50 BK 2 x 25 BR and 2 x 25 Fly 2 x 50 FR K no board |
Each lane chooses a column then an activity inside the column. Do that activity for the amount of points.
Team with the most points at the end wins.
Cannot do the same column two times in a row.
Can only do each activity 1 time. No repeating the same thing over and over.
Take turns who chooses what to do. Send one rep to the board to make a choice and then they go back and explain to the lane.