Warmup
100 IM Kick
2 x 25 Position 11
Question of the Day: What is a “triathlon?” A race where you swim, bike and run.
Y = 25 Dive in and CH swim
N = start in water 25 FLY Kick
Split up into two groups:
Group 1:
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.”
Group 2:
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.
Get back together into one group
4 x 25 FREE focus on side breathing and swimming in position 11
Game – Triathlon: Swim, Bike, Run
Do all three for time.
- Swim 50 yards.
- Bike, 50 yards.
- Run (walk) around the pool deck 1 time.
Swim = Freestyle
Bike = ride a noodle and “pedal” feet. Without noodles sit around a kickboard or two kickboards with the curved part aiming forward and use hands and feet to “bike.” Remain upright, and not laying flat with face in the water.
Run = Walk around the deck, or if you have a space to run, run around the pool.
Write down everyone’s start time, and the total amount of time until they “finish.”
Game – Save the pool
Create some “event” that explodes or creates shards or trinkets. We used a single hand paddle as our trinkets.
Place them at the bottom of the pool so swimmers need to “find” them.
Once they get the trinket swim with it for 1 length.
Determine if it is a good or evil trinket.
If good, do things to make it more powerful, powerful enough to repair the pool from whatever destruction happened in your made up story.
Must hold the trinket throughout the activities. Stuff in swim suit or wear if appropriate.
If evil, do things to cleanse the evil off the trinket and keep everyone safe.
Create two separate tracks with unique activities (Good and Evil).
Throughout, provide commentary.
If a swimmer does a good streamline and they’re holding a good trinket say something like:
- “You realize that you don’t need to go to the bathroom as frequently.”
- “With that good streamline you feel less hungry, like your food provides more energy.”
- “That powered up your good trinket so much you now feel like you can taste more things.”
If a swimmer holding an evil trinket makes it cleaner say something like:
- “When you picked up the evil trinket you suddenly sprouted nose hair down to your belly button. It all fell off.”
- After holding the evil trinket you emitted a horrible stench. You know smell like a young child.”
When finished with activities “cure the cataclysm” with the cleansed and powered trinkets in a group effort.