Warmup
100 IM Kick
100 IM swim
2 x 25 Position 11
Question of the Day: What is a biathlon? A race where you do two different things like bike and swim, or run and swim.
Y = 50 CH
N = 50 BK
4 x 25 on 1:00 FR Speedplay
1) Easy / Fast
2) Fast / Easy
3) All Fast
4) All Easy
1 rule: coaches must be able to immediately see what swimmers are doing, easy or fast, just by looking at them.
Split up into two groups:
Group 1:
Diving – Standing dive from the block
5 x + 2 strokes of fly after fly kick streamline.
Get out at the side after and walk around.
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 + 1 FLY + 1 BR
SL with fly kick.
Do one full fly stroke, without a breath.
After returning to Position 11, initiate Breaststroke.
Arms with a breath.
Kick and a glide.
Get back together into one group
4 x 100 IM
Fly = 1/2 Fly swim 1/2 Fly kick.
all other strokes are all swim.
Slower lanes do 6 x 50 IM’s or 4 x 50 IMs.
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.”