Warmup
100 IM Kick
2 x 25 Position 11
Question of the Day:
Y = 50 Nothing
N = 50
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 on back + 3 BK after flags
Goals:
Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.
Stay in SL until you reach the flags.
After the flags, begin three strokes.
Count with your thumb EXITS the water, or begins the recovery portion of the stroke.
Get back together into one group
Game – Graduation
Take your tests, get your diploma.
Give swimmers 5 minutes each to practice the four strokes. 5 mins for FR, then a freestyle test. 5 minutes for BK, then a backstroke test. Same for BR and FLY.
Let the swimmers do their own “study groups” or choose what they want to work on. Like homework. Coaches provide feedback when asked, and supervise.
For the official test have all swimmers show up for their stroke test and get graded by the coaches on deck. A’s, B’s, C’s or 1, 2, 3 or Pass/Fail.
After swimmers have taken all “tests” for their ability level Give them a “report card” by writing their names on the board and putting a grade next to each stroke.
| Name | FLY | Back | Breast | Free |
| Joey Awesome | C | A | C | B |
Once everyone is completed if they pass they get to do the graduation walk and strut around the deck to get their Diploma (a jump in the water any way they choose).
Kneeling Dives
Put the toes of one foot over the edge. Kneel on your other knee.
Prepare by getting in streamline while waiting.
At “take your mark,” lean forward and put your check next to your knee.
On “go,” roll forward, grow into streamline and use the foot curled over the edge to push. Back leg goes up in the air.