Warmup
100 IM Kick
100 CH
2 x 25 Position 11
Question of the Day: How do you explode like a firework off the blocks?
Y = 50 CH
N = 50 BK
4 x 25 on 1:00 FLY K
Split up into two groups:
Group 1:
3 x SL + 3 FR + lay on side one arm in 11, face down and float with 10 kicks.
Goal is laying on the side. Avoid belly laying. Most swimmers will get confused with the arm raised forward and will put it in the air and look up. Goal is looking down, nose in armpit. “Smell your sticky armpits.”
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
10 x 25 All are 2 fly then FREE or BK rest of the way.
Game – Read the Map
Draw a map of the pool including lanes. Indicate where the board or where the directions are.
Write letters in different locations. Near a wall would be a short distance activity only using the same side. Writing in the lane would be a whole lane activity like 4 x 25’s.
On a separate board, write out what each letter’s activity is. Create a mix of short distance activities, skill work, games, and challenges. Include at least one aerobic “set” like 2x 25 or 2 x 50.
Rules:
- No more than 2 groups or 4 people at one letter at a time. If someone else is there, go somewhere else.
- Follow the attached key.
- Do not touch the instructions.
- Do every letter.