Warmup
100 IM Kick
2 x 25 Position 11
Question of the Day: If we host a meet what do we need your parents to do? Volunteer to help run the meet.
Y = Jump in and Kick FR on side with one arm up to 1/2 way
N = 25 push off wall and swim BK
Split up into two groups:
Group 1:
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.
Group 2:
3 x SL on BK
Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.
Get back together into one group
Challenge –
3 x lay on bottom with belly button, nose, and 1 big toe touching bottom
4 x 25 ODDS: BK EVENS: Free
Use the lifeguard tubes. Have swimmers do position 11 with the tubes, simulate a rescue, and swim free with the tube. Basically using the tube like a noodle or a floating prop to work on kicking and turning head to the side to breathe.
“Scan your lane” is a swim where you breathe to both sides “scanning” to make sure no one is drowning.
if they pass all “tests” they become a lifeguard.