1 x 100 IM KICK1 x 50: FREE Kick w/ FINS1 x 50: FREE w/ FINS2 x 25: Position 11, w/ FINS, together. review all 3 things to SL and 11 before going. Question of the Day:What are the three things to SL and Position 11?Correct: Do your favorite ChallengeWrong: 50 Position 11 Challenge #1: …
1 x 100 IM KICK1 x 50: FREE1 x 50: BK K w/ FINS2 x 25: Position 11 w/ FINS, togetherreview all 3 things to SL and 11 before going. Question of the Day:What are two things you can do to make a flip easier?Correct: Stand at the T mark. Jump towards the wall and …
1 x 100 IM KICK1 x 50: FREE Kick w/ FINS1 x 50: BK Kick w/ FINS2 x 25: Position 11 w/ FINS, togetherreview all 3 things to SL and 11 before going. Question of the Day:What group comes after “Minnows” on COHO?Correct: Swim to the flags with only a shark fin showing above water. …
1 x 100 IM KICK1 x 50: BK Kick w/ FINS1 x 50: BK w/ FINS2 x 25: Position 11 review all 3 things to SL and 11 before going. Question of the Day:When swimming backstroke at a meet, what happens if you roll on your stomach, even for a second?Correct: Roll like a log …
1 x 100 IM KICK1 x 50: FREE kick 1 x 50: BK 2 x 25: Position 11, Togetherreview all 3 things to SL and 11 before going. Question of the Day:When swimming FREE you should breath to both sides. You should breath on every _______ stroke.Correct: Do 3 front flips and 3 back flipsWrong: …
1 x 100 IM KICK1 x 50: FREE Kick w/ FINS1 x 50: FREE w/ FINS2 x 25: Position 11 w/ FINS, together review all 3 things to SL and 11 before going. Question of the Day:Kicking is important to swimming. What is the name of the kick you do for FREE and Backstroke?Correct: Do …
1 x 100 IM KICK1 x 50: FREE Kick1 x 50: FREE Kick w/ FINS2 x 25: Position 11 w/ FINS, together.review all 3 things to SL and 11 before going. Question of the Day:What parts of your head should remain in the water when you take a breath during FREE?Correct: Walk from the wall …
1 x 100 IM KICK1 x 50: BK Kick w/ FINS no board1 x 50: FREE kick w/ FINS w/ board2 x 25: Position 11 w/ FINS, together.review all 3 things to SL and 11 before going. Question of the Day:How many feet should you push off the wall with to do a FREE streamline?Correct: …
Start of new season 1 x 100 IM KICK1 x 50: FREE kick w/ FINS1 x 50: FREE Drill: Fists w/ FINS2 x 25: Position 11; together, w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:How many yards long is this pool? How many do we say it is?Correct: …
1 x 100 IM KICK1 x 50: FLY Kick1 x 50: FLY Kick w/ FINS on BK2 x 25 Position 11 w/ FINS (together)review all 3 things to SL and 11 before going. Question of the Day:Is it okay to roll your body to the side when breathing during FREE?Correct: 3 x roll like a …
1 x 100 IM KICK1 x 50: Fists Drill: FREE w/ FINS1 x 50: BK w/ FINS2 x 25: Position 11 (together) w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:Show a coach how you push the water during Backstroke.Correct: Swim to 1/2 way BK, pulling on the lane …
1 x 100 IM KICK1 x 50: FREE w/ FINS1 x 50: Bk Kick w/ FINS2 x 25: Position 11 (together) w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:When doing a flip turn, what tells you you’re close to the wall?Correct: Jump off the T mark and get …
1 x 100 IM KICK1 x 50: BK w/ FINS 1 x 50: BK K w/ FINS2 x 25: Position 11 w/ FINS (together)review all 3 things to SL and 11 before going. Question of the Day:What was the name of last weekend’s swim meet?Correct: Do an extreme swim to the flags.Wrong: 50 FREE 2 …
1 x 100 IM KICK1 x 50: 3 kick pause, BK Drill1 x 50: BK K w/ FINS1 x 100: FREE Kick w/ FINS2 x 25: Position 11 w/ FINS (together)review all 3 things to SL and 11 before going. Question of the Day:What part of your hand enters the water first during backstroke?Correct: Float …
1 x 100 IM KICK1 x 50: Hip Slap Drill FREE1 x 100: FREE Kick w/ FINS 2 x 25: Position 11 w/ FINS (together)review all 3 things to SL and 11 before going. Question of the Day:When you do a flip turn for FREE do you streamline after the flip on your side, back, …
1 x 100 IM KICK1 x 50: Both arms at same time (double arm) BK DRILL1 x 50: Finger Tip Drag Drill (FR) w/ FINS2 x 25: Position 11 w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:What stroke was invented first? BR or FLY?Correct: Do a 25 BR …
1 x 100 IM KICK1 x 50: CH1 x 50: Kick on your side, in position 1 w/ FINS2 x 25 Position 11 w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:How much turkey did you eat?Correct: 50 BK K w/ FINS with a huge turkey bellyWrong: 100 FREE …
1 x 100 IM KICK1 x 50: Finger Tip Drag Drill FREE1 x 50: Fists Drill: FR or BK 2 x 25: Position 11 ; do it together. review all 3 things to SL and 11 before going. Question of the Day:What does “bilateral breathing” mean?Correct: Do a 50 FREE w/ FINS breathing to both …
1 x 100 IM KICK1 x 50: HLBw/R on BK w/ FINS1 x 50: FREE Kick w/ board w/ FINS2 x 25: Position 11 ; togetherreview all 3 things to SL and 11 before going. Question of the Day:How many lengths did you swim at Laps for COHO?Correct: Do that many mini jumpsWrong: Do a …
1 x 100 IM KICK1 x 50: Back Drill: Fists1 x 50: FREE2 x 25 Position 11 w/ FINS; do together. review all 3 things to SL and 11 before going. Question of the Day:At a swim meet, what does the LOOONG whistle before your race mean?Correct: Sprint, swim as fast as possible to the …
1 x 100 IM KICK1 x 50: FREE Drill: Fists1 x 50: Backstroke2 x 25 Position 11; together. review all 3 things to SL and 11 before going. Question of the Day:What habit does Coach Jeff want you to learn, the most?Correct: Do 1 Streamline that turns into a flipWrong: 3 x SL 1 x …
1 x 100 IM KICK1 x 50: FREE Drill: Fists1 x 50: BK; touch wall on your back.2 x 25 Position 11: Do this together.review all 3 things to SL and 11 before going. Question of the Day:How many more strokes do you take at the flags when swimming BACK?Correct: Do 3 x Front flip …
1 x 100 IM KICK1 x 50: FREE Drill: Fingertip Drag1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:Drills are doing something different or wrong to make a stroke better. Name a drill that isn’t “Fingertip Drag”Correct: Do that drill to 1/2 way and backWrong: …
1 x 100 IM KICK1 x 50: FREE Drill: Fingertip Drag 1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:What is a “drill” in swimming?Correct: Pick something specific to improve and do it: 50 FREEWrong: 100 FREE kick w/ fins w/ board 2 x {5 …
1 x 100 IM KICK1 x 100: CHOICE (fly, bk, br, free) 1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:During FREE and BK you rotate along your “long axis.” What does that mean?Correct: Do a 50 HLBw/R on BK w/ FINSWrong: Do a 100 …
1 x 100 IM KICK1 x 100: FREE Kick w/ Board 1 x 50 Position 11 w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:How much candy did you get?Correct: Celebrate like you’re throwing your candy in the airWrong: Pout in the corner for at least 2 minutes. 2 …
1 x 100 IM KICK1 x 50: Vampire Bat Attack!1 x 50 Zombie Position 11 review all 3 things to SL and 11 before going. Question of the Day:If a Vampire Bat bites you, when do you become a vampire?Correct: Outrun the vampiric strain with a vigorous 50 FREE KICK w/ FINS w/ BoardWrong: Collapse …
1 x 100 IM KICK1 x 100: FREE1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:What is better, as a beginner, to focus on: speed or skill?Correct: Do a SL + 3 Super Good FREE strokes.Wrong: Do a 50 SPRINT FREE Kick w/ FINS w/ …
1 x 100 IM KICK1 x 100 FREE Kick 1 x 50 Position 11 w/ FINS review all 3 things to SL and 11 before going. Question of the Day:Should you stop kicking during freestyle to breathe? Correct: Do 20 flutter kicks without moving in the shallow. Wrong: Do a 50 FREE where you never …
1 x 100 IM KICK1 x 100: FREE Kick w/ FINS w/ Board1 x 50 Position 11review all 3 things to SL and 11 before going. Question of the Day:At a swim meet what do the 5 short whistles mean?Correct: Do 3 handstands that turn into front flips.Wrong: Do a 50 FREE 2 x {r1:5 …
1 x 100 IM KICK1 x 50: FREE1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:Wearing FINS helps your kick and makes you go faster. How does it help you breath to the side?Correct: 50 FREE w/ FINSWrong: 100 FREE K w/ fins w/ board …
1 x 100 IM KICK1 x 50: HLBw/R on BK1 x 50 Position 11 w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:When swimming FREE show me how much your hips and shoulders should tilt with each stroke.Correct: 50 FREE w/ FINSWrong: 50 FREE Kick w/ board 2 x …
1 x 100 IM KICK1 x 50: BK Kick 1 x 50 Position 11 w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:What can you swim in a 50 FREESTYLE at a swim meet?Correct: Do a 50 “FREESTYLE”Wrong: Do a 50 back crawl 2 x {5 x SL + …
1 x 100 IM KICK1 x 50: HLBw/R w/ FINS on BK1 x 50 Position 11 w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:What swim skill is the BEST for a lazy swimmer?Correct: Do 2 x SL with no kickWrong: Do a 50 FREE w/ FINS w/ 2 …
1 x 100 IM KICK1 x 50: FLY Kick w/ FINS1 x 50 Position 11 w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:What does “undulate” mean? Say or show.Correct: Do a 50 FLY K w/ FINSWrong: Do a 100 FLY K w/ FINS 2 x {10 x SL …
1 x 100 IM KICK1 x 50: HLBw/R 1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:Is swimming like dancing?Correct: Do a 10 second swim dance.Wrong: Do 50 jumps in one place. 2 x {10 x SL + 5 Kicks in Position 11 + 1 …
1 x 100 IM KICK1 x 50: BK Kick in soldier1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:Show me how you would begin (before you push off) a backstroke streamline.Correct: Push off the wall and do a back flip.Wrong: Do 3 x BK SL’s …
1 x 100 IM KICK1 x 50: Super Slow BK1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:How many more strokes do you take during BK after the second set of flags?Correct: Do 3 handstands that turn into front flips.Wrong: Do 3 x SL on …
1 x 100 IM KICK1 x 50: FREE as slow as possible, still moving, still kicking.1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:What part(s) of your foot pushes the water during flutter kick?Correct: Do a 50 FLY K w/ FINSWrong: DO a 50 FREE …
1 x 100 IM KICK1 x 50: FREE Kick w/ FINS w/ Board1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:What should STAY in the water when you take a breath on FREE?Correct: Do 10 spins above the water without touching the bottom.Wrong: Turn your …
1 x 100 IM KICK1 x 50: FREE w/ FINS & breathing every 3 strokes (both sides)1 x 50 Position 11 w/ FINS; review all 3 things to SL and 11 before going. Question of the Day:A “6 beat” kick is where you do 6 FREE kicks every “_______.”Correct: Do a 50 FREE K w/ …
1 x 100 IM KICK1 x 50: FREE w/ FINS1 x 50 Position 11 w/ FINS; review all 3 things to SL and 11 before going. Question of the Day:What position should your arm be in when it enters the water during FREE?Correct: FLY Kick w/ head above water to 1/2 wayWrong: 50 BK kick …
1 x 100 IM KICK1 x 50: FREE Kick w/ Board w/ FINS1 x 50 Position 11 w/ FINS; review all 3 things to SL and 11 before going. Question of the Day:If you breathe every three strokes, is it “bilateral?”Correct: Do 3 Dolphin flipsWrong: 50 BK w/ FINS 2 x {6 x 25 on …
1 x 100 IM KICK1 x 50: BK w/ FINS1 x 50 Position 11 w/ FINS; review all 3 things to SL and 11 before going. Question of the Day:How do you hold the board for FLY kick? And for FREE kick?Correct: 50 BK or FREE or FLY K w/ finsWrong: BK K w/ FINS …
1 x 100 IM KICK1 x 50: FREE Kick w/ FINS and Board1 x 50 Position 11; review all 3 things to SL and 11 before going. Question of the Day:Show me the three ways to hold a kickboard. Correct: Do a 50 CHOICE kick w/ FINSWrong: Do a 50 FREE Kick w/ FINS 3 …
Need fins today. 1 x 100 IM KickFly, Back, Breast, Free; all kicking. No arms 2 x 25 Position 11Review 3 things to SLReview 3 things to Position11 Question of the Day:What is the name of the freestyle and backstroke kick? Correct: Do 20 jumps in one place, always touching the bottom.Wrong: Do 100 flutter …
Warmup: 1 x 100 IM Kick1 length of each stroke in order: Fly, Back, Breast, FreeAll in soldier; NO ARMS 2 x 25 Position 11: What are the 3 things to SL?What are the 3 things to Position 11? Question of the Day:What part of your arm should be the highest above the water when …
Warmup: 1 x 100 IM Kick: one length of each strokeFly, Back, Breast, Free: all kicking in soldier position. 2 x 25 Position 11: Review 3 things to StreamlineReview 3 things to Position 11 Question of the Day: You should do a streamline every single time you push off the wall. True or FalseCorrect: Put …
Warmup:1 x 100 IM Kick 1 length of each stroke, Butterfly Kick, Backstroke Kick, Breaststroke Kick, Freestyle Kick 2 x 25 Position 11: Review 3 things to Streamline, and 3 things to Position 11 before we start Question of the Day: This pool is 20 yards. True or FalseCorrect: 2 handstands that turn into a …
Deerspring Pool: 50 Meters Review what 50 meters means and how we say it. 100 IM Kick: switch at 1/2 way.1 x 50 Position 111 x 50 FREE Question of the Day:This pool is 50 meters long. How long are Olympic Pools?Correct: Jump off the blocks 2 times. Wrong: Swim to the lifeguard chair and …
1 x 100 IM KICK1 x 50: BK w/ FINS1 x 50 Position 11; review all 3 things to SL and 11 before going. W/ FINS Question of the Day:Good swimming has three things. Choose the wrong answer.Posture, Line, Balance, Variation. Correct: show good swimming to 1/2 way and backWrong: Do a 50 FREE Kick …
1 x 100 IM KICK; no board1 x 50: FLY Kick w/ FINS1 x 50 Position 11; with FINS Question of the Day:When you’re doing a streamline, how far should you get before you get to the surface?Correct: Do 2 wrong streamlines.Wrong: Do 3 x streamline on the surface 3 x {1 x 100: BK …
1 x 100 IM Kick1 x 50 FREE w/ FINS2 x 25 Position 11; with FINS 3 x {3 x SL + 5 FREE + 1 Breath4 x 25 on 1:00 w/ FINS FREE1 x 50 BK no fins1 x Challenge} Challenges:
1 x 100 IM Kick1 x 100 NOT FREE1 x 50 Position 11 w/ FINS; tell coach all 3 to SL and 11 before you go. Question of the Day: We do position 11 every single day. Why?Correct: 1 x 50 CH w/ FINSWrong: 1 x 50 Position 11 w/ FINS 3 x {1 x …
1 x 100 IM Kick1 x 100 FREE w/ FINS1 x 100 BK w/ FINS1 x 50 Position 11 w/ FINS: tell coach all 3 things to SL and 11 before you go Question of the Day:Kicking is essential to a fast swim. What is the strongest kick? like which one will get you to …
1 x 100 IM Kick1 x 100 IM 1 x 100 CH w/ FINS (kick, swim, drill)1 x 50 Position 11 w/ FINS: tell coach all 3 things to SL and 11 before you go Question of the Day:Next to what body part should your hand EXIT the water during FREE?Correct: Do 5 spins on …
1 x 100 IM Kick1 x 100 FREE Kick w/ Board1 x 50 FLY Kick w/ FINS1 x 50 Position 11 w/ FINS; tell coach all 3 things to SL and 11 before. Question of the Day:At a swim meet there are 5 short whistles, then 1 long whistle. What does the LONG whistle tell …
1 x 100 IM Kick1 x 100 FREE Kick w/ Board1 x 50 FLY w/ FINS; 2 strokes then FLY Kick rest of each 251 x 50 Position 11 w/ FINS: tell coach all 3 things to 11 and SL before you go. Question of the Day:Your body should rotate when you swim FREE and …
1 x 100 IM Kick1 x 100 FREE Kick w/ Board1 x 50 Free with fly kick w/ FINS1 x 50 Position 11 w/ FINS; tell coach all 3 things to SL and 11 before you go. Question of the Day:A drill is something we do that’s different to get better at a stroke. Name …
1 x 100 IM Kick1 x 100 FLY Kick w/ FINS1 x 50 FLY Kick no fins1 x 50 Position 11; tell coach all 3 things to SL and 11 before you go. Question of the Day:There are two things you do when swimming to make you move forward. What are they?Correct: Use both arms …
1 x 100 IM Kick1 x 100 FREE Kick w/ board and w/ FINS1 x 100 BK w/ FINS1 x 50 Position 11 w/ FINS; tell coach all 3 things before you go Question of the Day:Building endurance is increasing your ability to swim longer without getting tired. Which distance would help you build greater …
1 x 100 IM Kick1 x 100 FREE kick w/ FINS and kickboard1 x 50 Position with FINS; tell coach all 3 things to SL and 11 before you go. Question of the Day:Breaststroke has four key pieces: Arms, Breath, Kick and ….Correct: Push off the wall and glide as far as you can; NOT …
1 x 100 IM Kick1 x 100 FREE Kick w/ FINS & Board1 x 50 BK no fins1 x 50 Position 11; tell coach all 3 things to SL and 11 first. Question of the Day:Fins can make you faster if you use them. How do they make you faster?Correct: 50 CH no BR w/ …
1 x 100 IM Kick1 x 100 FREE Kick w/ board1 x 50 FLY K no board.1 x 50 Position 11: tell coach all 3 things to SL and 11 before you go. Question of the Day:Swimming is moving your arms and legs to move in the water. How does body “posture” help you swim …
1 x 100 IM Kick2 x 50 FREE Kick w/ FINS; rest after each 50. Turn your head to the side to breathe.1 x 50 CH w/ FINS1 x 50 Position 11: w/ FINS; tell coach 3 things to SL and 11 before you go. Question of the Day:Where should the flutter kick (free/bk) begin? …
1 x 100 IM Kick1 x 100 BK w/ FINS1 x 50: Position 11 w/ FINS; tell coach 3 things to SL and 11 before you go. Question of the Day:Name 2 ways you can make yourself go faster in the water.Correct: 3 Dolphin flips with FINSWrong: 50 FREE w/ FINS 3x {1 x 100 …
1 x 100 IM Kick2 x 50: BK K w/ FINS1 x 50: Position 11 w/ FINS: tell coach all three things to SL and 11 before you go. Question of the Day:Fins make you go faster. What skill does wearing fins help you with?Correct: Do 100 of any type of kicks between the wall …
1 x 100 IM Kick2 x 50: 2 strokes of FLY + Fly kick the rest of each 251 x 50: Position 11; tell coach all 3 things to SL and 11 before you go. Question of the Day:What will happen at a swim meet if you jump off the bottom of the pool?Correct: Go …
1 x 100 IM KICK1 x 100: FREE w/ FINS1 x 50: BK1 x 50 Position 11; review all 3 things to SL and 11 before going. Question of the Day:When doing a flip turn, where should your hands be when your feet touch the wall?Correct: Do 3x SL with any kickWrong: 50 FREE 3 …
1 x 100 IM KICK1 x 50: CHOICE1 x 50 Position 11; review all 3 things to SL and 11 before going. Question of the Day:What stroke is (11, Eat, 11) used in?Correct: Do 10 BR kicks underwater; look at your feet.Wrong: Do a 25 BR Kick on your back, then a 25 FREE 3 …
1 x 100 IM KICK1 x 50: BK1 x 50 Position 11; review all 3 things to SL and 11 before going. Question of the Day:Should the knees rise above the water when you’re doing Breaststroke kicks on your back?Correct: Wrong: 3 x {2 x 50: BK; #1 with FINS, #2 w/o FINS3 x SL …
1 x 100 IM Kick1 x 100 FREE w/ FINS1 x 50 Position 11 w/ FINS; tell coach 3 things to SL and 11 before going. Question of the Day: During Freestyle, what part of your arm should be highest as you reach over the water back into position 11?Correct: Do a 10 yard “chicken …
1 x 100 IM Kick1 x 100 BK K1 x 50 Position 11; tell coach all 3 things to SL and 11 before starting. Question of the Day:You do a flip turn on which two strokes?Correct: Do 3 handstands that turn into front flips. Wrong: Swim to 1/2 way and back. Do a flip at …
1 x 100 IM Kick1 x 100 FREE w/ FINS1 x 50 Position 11; tell coach 3 things to SL and 11 before starting; with FINS Question of the Day: Fins help you go faster. What part of the swim do they help you learn?Correct: Do 50 Flutter kicks between wall and flags; don’t have …
1 x 100 IM Kick1 x 50 FLY Kick1 x 50 Position 11: tell coach all 3 things to SL and 11 before you begin Question of the Day: When you’re doing front flips, what skill are you working on?Correct: Do 3 flips of any typeWrong: Do 2 handstands and 2 front flips, then 30 …
1 x 100 IM KICK1 x 50: BK Kick in soldier1 x 50 Position 11; review all 3 things to SL and 11 before going. Question of the Day:The pinky finger enters the water first on which stroke? Butterfly, Backstroke, Breaststroke, or Freestyle?Correct: 50 CHWrong: 50 BK 3 x {1 x 100 FREE w/ FINS3 …
1 x 100 IM Kick1 x 50: FREE w/ FINS1 x 50 Position 11 with FINS; review all 3 things for SL and 11 before starting. Question of the Day:What is the official name of a freestyle and backstroke kick?Correct: 50 Kick with FINSWrong: 50 FLY Kick no fins 3 x {1 x 100 FREE …
1 x 100 IM Kick1 x 50 BK1 x 50 Position 11: review 3 things for 11 and SL before starting Question of the Day:What is the fastest position in the water?Correct: Do 3 x SL, top, bottom, or underwater, and on any side of body.Wrong: 50 FREE 3 x {1 x 50: Position 11 …
1 x 100 IM Kick2 x 50: Kick on your side; always looking at Lifeguards1 x 50 Position 11; tell coach all 3 things to SL and 11 before you go. Question of the Day:What is best for good swimming?a) strong arms. b) straight, long body. c) crazy fast kickingCorrect: 50 CHWrong: 50 BK Kick …
1 x 100 IM Kick2 x 50: 18 Kicks on your side, then 3 strokes of FREE (see picture)1 x 50 Position 11: tell coach all three things to 11 and SL Question of the Day:When you’re swimming FREE, your hips should rotate. How much should they rotate?1) All the way to the sky, like …
1 x 100 IM Kick2 x 50 Position 11 for 5 kicks then 3 FREE1 x 50 Position 11; tell coach the three things for SL and 11. Question of the Day:When you do fly kick should you “snap” your feet?Correct: Do a 50 FLY KickWrong: Do a 50 BK K 3 x {1 x …
1 x 100 IM Kick1 x 100 IM1 x 50 Position 11; tell coach all 3 things to 11 and SL before you go. Question of the Day:Where does the butterfly kick begin? What body part?Correct: Do a 50 FLY KickWrong: Do a 50 BK Kick 3 x {2 x 50 on 2:00: FREE Drill1 …
1 x 100 IM Kick1 x 100 FREE build; swim each 25 a little bit faster.1 x 50 Position 11; tell coach all 3 things to SL and 11 before you go. Question of the Day:When you breathe during freestyle, where should your arm be? The one that you’re not breathing towards.Correct: 50 CHWrong: 50 …
1 x 100 IM Kick2 x 50 FREE: Kick / Swim x 25: kick on the first 25, then swim on the second.1 x 50 Position 11: tell coach 3 things to SL and 11 before you go. Question of the Day: What is the name of the turn you do at the wall for …
1 x 100 IM Kick2 x 50 FREE: K / S x 25; kick in soldier on the first 25, and swim on the second 25.1 x 50 Position 11; tell coach all 3 things to SL and 11 before you start. Question of the Day:Describe how you would swim this set: 2 x { …
1 x 100 IM Kick2 x 50 FLY K / BK x 25; 1st 25 = FLY K, 2nd 25 = BK1 x 50 FREE1 x 50 Position 11: tell coach all 3 to SL and 11 before you go. Question of the Day:What does “IMO” mean in this context: 4 x 100 on 1:00 …
1 x 100 IM Kick2 x 50 FREE: EZ / Fast x 25: 1st 25 = Easy, 2nd 25 = Fast. 1 x 100 BK: Have a strong kick. 1 x 50 Position 11; tell coach all 3 things to SL and 11 before you begin. Question of the Day: Describe how you’d swim the …
1 x 100 IM Kick4 x 50: K / S x 25: kick down and swim back; your choice of strokes.1 x 50 Position 11: tell coach jeff all three things to 11 and SL before you go. Question of the Day:What rotates when you swim freestyle? Show me.Correct: Do 3 x SL + 1 …
1 x 100 IM Kick4 x 50 BK: EZ / Fast x 25; easy the first 25 and fast the second.1 x 50: Position 11: tell coach 3 things to SL and 11 before you go; then do them. Question of the Day:When you do a flip turn your feet land on the wall. Should …
1 x 100 IM Kick1 x 100 BK1 x 50 Position 11: tell coach 3 things for SL and 11 before you start. Question of the Day:Name on activity we do, or challenge, that helps you work on flip turns.Correct: 3 front flips and 3 back flips in a ballWrong: 3 x SL + Flip …
1 x 100 IM Kick1 x 100 IM1 x 50 Position 11; tell coach all 3 things to SL and 11 before you start. Question of the Day:What stroke’s kick is called the “whip kick?”Correct: Float on your back and only using your hands get from the “T” mark to the flags.Wrong: Do 3 x …
1 x 100 IM Kick1 x 100 Each 25 something different: kick, swim, drill; CH1 x 50 Position 11; tell coach all 3 things to SL and 11 first. Question of the Day: What strokes use “flutter kick?”Correct: Do 50 flutter kicks between wall and flags without movingWrong: Do a 50 BK K 3 x …
1 x 100 IM Kick4 x 25 Speedplay: BK Kick (ez/fast, fast/ez, all fast, all ez)1 x 50 CH Swim1 x 50 Position 11: tell coach all three things for SL and 11 before you go. Question of the Day:When swimming backstroke should you tilt your chin up in the air, or tuck it a …
1 x 100 IM Kick4 x 25 Speedplay FR (see below for how)#1: Easy / Fast#2: Fast / EZ#3: All Fast#4: All EZ1 x 50 Position 11: tell a coach all 3 things to SL and 11 Question of the Day:You need to glide during a breaststroke stroke. In what position do you glide?Correct: Do …
1 x 100 IM Kick4 x 25: Speedplay FREE: see below for how to swim: #1: Easy / Fast #2: Fast / EZ #3: All Fast #4: All EZ1 x 50 Position 11: tell coach all 3 things for SL and 11 before you go. Question of the Day: True or False: When swimming freestyle …
1 x 100 IM kick1 x 50 FREE1 x 50 BK1 x 50 FLY Kick1 x 50 Position 11: tell coach all 3 things to SL and 11. Question of the Day: What is coach Jeff’s favorite food? BONUS: Second favorite? Correct: Swim like your favorite food would if it could.Wrong: Do a 50 BK …
1 x 100 IM Kick1 x 100 FREE1 x 100 BK1 x 50 Position 11: tell coach all 3 things for SL and 11 before you start. Question of the Day:What can you get rid of to help you sink?Correct: Float in a star on the surface, turn into a ball and sink to the …
1 x 100 IM Kick1 x 100 Kick: FREE or BK in soldier1 x 100 FREE breathing every 3 strokes (to both sides). 1 x 50 Position 11; tell a coach all 3 things for SL and 11 before you go. Question of the Day:Demonstrate an example of “goggle in breathing” for freestyle.Correct: 50 double …
1 x 100 IM Kick1 x 100 BK1 x 100 FREE1 x 50 Position 11: tell a coach all 3 things for SL and 11 before you go. Question of the Day: True or False: Aerobic conditioning mean’s doing exercise that strengthens your heart and breathing ability.Correct: Do a 50 CHOICE; focus on relaxed but …
1 x 100 IM Kick8 x 25: stop at each wall for 10 seconds. FREE / BK x 25 (free one way, backstroke the other).1 x 50 Position 11 tell a coach 3 things for SL and 11 before you start. Question of the Day:What muscles get tired faster: your arms or your stomach?Correct: Do …
1 x 100 IM Kick1 x 100 Changing Kick: Do no more than 10 kicks of the same stroke in a row.1 x 50 Position 11: tell coach jeff all three things for SL and 11 Question of the Day:What is the difference between “jammers” and “speedos?” BONUS: what are they?Correct: Jump as high as …
1 x 100 IM Kick4 x 25: Speedplay BK Kick1. EZ/ Fast (halfway easy, halfway fast)2. Fast / EZ3. All Fast4. All EZ1 x 100 FREE1 x 50 Position 11; tell coach jeff 3 things for SL and 11. Question of the Day:What position does the freestyle arm stroke begin and end in?Correct: Do a …
100 IM Kick4 x 25: No freestyle2 x 50: FR1 x 50 Position 11; tell coach all 3 things for SL and 11 before you go. Question of the Day: Does “bilateral” breathing mean doing it to both sides?Correct: Stand in shallow water and do 10 breaths to the side starting with your face in. …
1 x 100 IM Kick1 x 100 CH1 x 50 Position 11: tell coach all 3 things to SL and 11 Question of the Day:The distance from the wall to the second yellow buoy is always X amount of meters. How many meters is “X”? Correct: Do 15 jumps where your belly button gets above …
1 x 100 IM Kick2 x 50: FREE K / FREE x 25 (25 FR Kick, 25 Free swim)1 x 50 Position 11: tell coach all three things for SL and 11. Question of the Day:If you don’t do a SL at a swim meet will you be disqualified?Correct: Do 3 “not a streamline” streamlinesWrong: …
1 x 100 IM Kick4 x 50: IM Order (IMO) All are 25 K, 25 Swim1 x 50 Position 11: tell coach all three things for SL and 11. Question of the Day: Name an event at a swim meet that you might participate in.Correct: Do 4 Handstands that turn into front flips and 1 …
1 x 100 IM Kick4 x 25: Rest at each wall: FREE or BK K1 x 50: Position 11; tell coach all 3 things to SL and 11. Question of the Day: How far should you streamline? To what markers?Correct: 3 x SL + FlipWrong: 50 FREE Make a choice: 10 x 50 or 5 …
1 x 100 IM Kick1 x 100 BK1 x 50 Position 11: tell coach 3 things for SL and 11 Question of the Day: When swimming any stroke what position should your arms move through?Correct: 10 Front flips + 3 handstands. Wrong: 50 Position 11 3 x {3 x SL + 1 BR with a …
1 x 100 IM Kick1 x 100 CHWhat year is it?C: 50 CHW: 50 BK1 x 50 Position 11: tell coach all 3 things to SL and 11. Question of the Day: What is the word that coach jeff HATES to say?Hint: BRCorrect: 50 BRWrong: 50 FREE Kick 3 x {1 x 50: FREE fast1 …
1 x 100 IM Kick8 x 25: CH / IM O x 251 x 50 Position 11: tell a coach all 3 for SL and 11 Question of the Day: What kick are you allowed to do on EVERY single Streamline?Correct: Do 10 undulations above the T mark.Wrong: 50 FLY Kick 2 x{1 x 100: …
1 x 100 IM Kick8 x 25: IM Order 1st 4 are Swim, Last 4 are KICK1 x 50 Position 11: tell coach 3 things for SL and 11 Question of the Day: What is the youngest age you can be on Coho?Correct: Do that number of back flips in a ballWrong: Swim a 50 …
1 x 100 IM KICK4 x 50: BK or FREE1 x 50 Position 11: Tell a coach 3 things for SL and Position 11. Question of the Day:What date of the year is New Years?Correct Do 1 position 1 jumps where your belly button gets above the water surface.Wrong: Do a 50 FREE with at …
1 x 100 IM KICK4 x 50: IM Order: K / S x 251 x 50 Position 11; tell a coach all 3 things to SL and 11 before you go. Question of the Day: How many weeks are in a year?Correct: Do that number of flutter kicks somewhere between wall and flags.Wrong: Do double …
1x 100: IM K3 x 50: Kick or Swim CH not all same stroke1x 50: Position 11. Tell coach three for SL and 11. white+: 1 x 200 Question of the Day:What body position moves fastest through the water?correct: do three different streamlines. With hands. No hands. Etc. Wrong: 1 x 50 BK K 2 …
1 x 100 IM Kick3 x 50: FLY K / FREE x 251 x 50: Position 11: tell coach all three things to SL and 11 before you go.White+: 1 x 200 BK K / BK x 50 Question of the Day:What stroke is upside-down and backwards?Correct: Do 50 FLY Kicks between wall and flags.Wrong: …
1 x 100 IM Kick2 x 50: CH1 x 50 Position 11: tell coach all 3 things for SL and 11 before going.White+1 x 200 BK Question of the Day: Point to your “center of buoyancy.”Correct: Lay on your belly, then spin to your back and belly again without sinking.Wrong: Do 100 flutter kicks between …
1 x 100 IM Kick2 x 50: FLY K / FREE x 251 x 50 Position 11: tell coach all 3 things for SL and 11 before going. Question of the Day: How many strokes does it take you to do 1x 25 of FREE? Guess, then swim it.Correct (+-2): Handstand rewind 3x.Wrong(>+-2): 50 FREE …
1 x 100 IM Kick2 x 50: BK K / BK x 25 1 x 50 Position 11: tell coach all 3 things for SL and 11 before going.White+1 x 200 FREE Question of the Day: Should your hands be at your sides, or near 11 when you start your flip turn?Correct: Do 10 flips …
1 x 100 IM Kick4 x 50: K / S x 25 (IM O)White+: Also do 1 x 200 BK or FREE (Streamlines past the flags every time). 1 x 50 Position 11: tell coach all 3 things to SL and 11. Question of the Day: What do you “anchor” when you’re swimming Freestyle? Where?Correct: …
1 x 100 IM Kick4 x 75: K / S / CHK and S = IM O so 1st 75 would be 25 K fly, 25 swim fly, 25 choice.1 x 50 Position 11; tell coach all 3 things for SL and 11 Question of the Day: How many kicks should you do per amrstroke …
1 x 100 IM KickMin/Sharks: 3 x 50 BK K / BK x 25 (Bk kick down, and bk swim back). White+:3 x 100: Drill / S x 25: 1=BK, 2=BR, 3=CH 1 x 50 Position 11: Tell coach all 3 things for SL and 11 before you go. Question of the Day: What do …
1 x 100 IM KickMin / Sharks: 4 x 50: 1&2 = BK K, 3&4= FREE with a strong kickWhite +:3 x 100: 1&2= CH (Drill / Swim x 25: same stroke), 3= FREE fast kick whole time1 x 50 Position 11: recite 3 things for SL and 11 before you go. Question of the …
Challenge: Swim BR on your back, underwater from T to the Flags. Challenge:Lay on your side and paddle your arm like a canoe, not pushing past your hips. Get to 1/2 way without hitting a lane line or wall.
Challenge: Underwater place the crown of your head against the middle of the + mark. While staying underwater, and keeping head pressed to the wall, do 3 Breaststroke Kicks Challenge:Float on back in SL. Press legs and feet together too. Only wiggling body like a worm switch orientation. Rotate so feet go where your head …
Warmup: 1 x 100 IM KickPrevention or Treatment? Pick one.Prevention: 3 x SL + FAST FREE kick to the flags. Then do 1 x 50 FREE with a good streamline.Treatment: Swim a 50 FREE as fast as possible but sloppy. Then do 3 x SL to the flags. 1 x 50 Position 11; scream all …
Warmup: 1 x 100 IM KickFact or Fiction? Pick one and do it. Fact: Streamline makes you swim faster. Do 2 x 50’s FREE with a SL that takes you past the flags.Fiction: Streamline is stupid and I can skip it because I’m awesome! Do 3 x 50’s FREE with NO SL. 1 x 50 …
Warmup: 1 x 100 IM Kick1 x 50 2 FLY + FLY K1 x 50 BK1 x 50 2 BR + BK K1 x 50 FREE1 x 50 Position 11; say all three things for SL and 11 with someone else “Jinxing” each other in a good way. Question of the Day: Name one way …
Warmup: 1 x 100 IM Kick4 x 50: All different; kick, swim, or drill as long as they’re not exact same.1 x 50 Position 11: tell coach jeff all three things to SL and 11 before you go. Question of the Day: We do 11, Eat, 11 to get better at Breaststroke arms. Name one …
Warmup: 1 x 100 IM KICK1 x 100: 11 Kicks in position 11 + 2 Fly1 x 100 11 Fly Kicks + 11 FREE strokes1 x 50 Position 11; tell coach jeff all three things to SL and 11 before you go. Question of the Day:How much of your face should remain in the water …
Warmup: 1 x 100 IM KickVOTE: A) 4 x 50: BK / FREE x 25B) 2 x 100: 1 BK, 2 FR1 x 50 Position 11; tell coach jeff all three things to 11 and SL 1st. Question of the Day:Show me how you “stretch” for the wall at the end of a 25 FREE …
Warmup: 1 x 100: IM Kick4 x 50: FR K or BK1 x 50 Position 11. Tell Coach nancy the three things to SL and Position 11 before you go. Question of the Day: A six-beat kick is the number of flutter kicks you should do per arm stroke cycle. For what stroke? Correct: Do …
Warmup: 1 x 100 IM Kick270 Kicks of any kind while you swim.Vote:A: Coach jeff chooses for youB: Everyone shares a 500. 1 x 50 Position 11; tell coach jeff all three things to SL and 11. Question of the Day: Who won the presidential election in Illinois?Correct: Swim to 1/2 like you’re 78 years …
Warmup: 1 x 100 IM Kick5 minute Trick and Treat Swim#1: Trick– 50 FREE Kick with BR arms. Treat– Flip twice any direction #2: Trick – 50 FLY Kick with M&M pickups (pick them off the ground). Treat– Throw the M&M’s in the air and eat them. #3: Trick – 50 BK but you’re a …
Warmup: 1 x 100 IM Kick1 x 50 Graveyard scramble. Weave between the headstones.1 x 50 Frankenstein Monster Raise: groan and float, get struck by lightning and zoom into life for 5 strokes.1 x 50 Defend against the Vampire Bats!1 x 50 Position 11 Zombie! tell coach jeff 3 for SL and 11 first. 3 …
Warmup: 1 x 100 IM Kick2 x 50 BR K on BK / FREE x 252 x 50 BK / FREE x 251 x 50 Position 11; tell coach jeff the three things for SL and 11. Question of the Day: Aerobic training is swimming a lot over time to build up your lungs, muscles, …
Warmup: 1 x 100 IM Kick2 x 50 FREE: Take 10 seconds rest in between2 x 50 FLY K / BK x 25: Take 10 seconds rest1 x 100 IM1 x 50 Position 11; tell coach jeff the three things for SL and 11. Question of the Day: How often should you breathe when doing …
Warmup: 1 x 100 IM KICK4 x 50: FREE, BK, or FR K on your side: 1 x 50 Position 11: tell someone at least 2 lanes away in a loud voice the 3 things for SL and Position 11. Question of the Day: How many flutter kicks should you do from the beginning of …
Warmup: 1 x 100 IM Kick4 x 50: Free or FLY or FLY K1 x 50 Position 11; tell coach jeff 3 things for SL and 11 before you go. Question of the Day: If you see, “4 x 50 on 2:00: FR / FLY x 25” what do you swim on the first 25 …
Warmup: 1 x 100 IM Kick1 x 50 Fly Kick1 x 50 Free 1 x 50 BK1 x 50 Swim CH Question of the Day:What is the T mark on the bottom there for?Correct: Jump from the T mark towards the wall, do a half flip and land on the wall with your feet on …
1 x 100 IM KICK1 x 50 Kick on your side1 x 50 BK1 x 50 Kick on your OTHER side1 x 50 BK1 x 50 Position 11: tell coach jeff all 3 for SL and 11. Question of the Day: What rotates when you do HLBw/R?Correct: Spin as many times as you can with …
Warmup: 1 x 100 IM KICK1 x 50 FREE1 x 50 FREE K1 x 50 BK1 x 50 BK K1 x 50 Position 11 Question of the Day: When you’re swimming FLY what position should the arms move “through?” 4 x {1 x 100 Swim1 x 50 Kick3 x SL + 2 FLY arms with …
1 x 100 IM Kick1 x 50 FREE1 x 50 FREE Kick1 x 50 BK1 x 50 BK K1 x 50 Position 11: tell coach jeff the three things for SL and 11. Question of the Day: At a swim meet, can you start in the water when other people are diving in from the …
Warmup: 1 x 100 IM KickMin do a 50 instead of the 100. 1 x 100 2 FLY + Fly K each 25. 1 x 100 FREE1 x 100 HLBw/R 50 on BK 50 on Front1 x 50 Position 11; tell coach jeff the 3 things to 11 and 3 for SL Question of the …
Warmup: 1 X 100 IM KickMinnows do a 50 instead of 100.1 x 100 FREE with breathing every 31 x 100 IM1 x 50 Position 11; tell coach jeff all three things to 11 and SL Question of the Day:What is a “six-beat kick?” Hint: Crawl. Correct: Do 30 Flutter kicks with your back against …
Warmup:1 x 100 IM KickMinnows do a 50 instead of a 100 for the following.1 x 100 FREE breathing every 3 (both sides)1 x 100 BK K1 x 100 FREE breathing every 51 x 50 Position 11: tell coach jeff all three things for SL and 11. Question of the Day: How many fly kicks …
Warmup: 1 x 100 IM KICKMinnows do a 50 instead of a 100 for the following.1 x 100 IM Swim1 x 100 2 FLY strokes then FREE rest of each 251 x 50 Position 11: Tell coach jeff all 3 things to SL and 11. Question of the Day:What two things can you do to …
Warmup: 1 x 100 IM KICKMinnows only do a 50 instead of a 100 for the following: 1 x 100 FREE1 x 100 FLY K1 x 50 Position 11: tell coach jeff all three things for SL and 11. Question of the Day: When you do a flip turn, where should you aim your feet …
Warmup: 1 x 100 IM KickFor the following, Minnows do a 50 of each instead of 100. 1 x 100 FREE1 x 100 BK1 x 100 BR K or FLY K or MIX of both1 x 50 Position 11: tell coach jeff the three things to 11 and SL before you go. Question of the …
Warmup: Minnows: 1 x 100 IM KICK1 x 50 FLY Kick1 x 50 FREE KICK1 x 50 BK KICK1 x 50 Position 11; tell the coach the 3 things to SL and 3 to Pos. 11 before you start. Sharks: 1x 100 IM K1 x 50 FLY KICK1 x 100 FREE KICK1 x 100 BK …
Warmup: Minnows 1 x 100 IM KICK1 x 50 BK K1 x 50 FREE1 x 50 FLY KICK1 x 50 Position 11: tell a coach the 3 things to SL and the 3 things to Position 11 before you go. Sharks: 1 x 100 IM K1 x 100 BK K1 x 100 FREE1 x 50 …
Do everything with 20 seconds rest in between at your own pace. Minnows 1 x 100 IM K1 x 50 BK1 x 50 FREE1 x 50 Position 11: tell the coach the three things to SL and Position 11 before you go. Sharks: 1 x 100 IM K1 x 100 BK K1 x 100 FREE1 …
Minnows: 1 x 100 IM KICK1 x 50 FREE1 x 50 BK K1 x 50 Position 11: tell coach jeff 3 for sl and 11 Sharks: 1 x 100 IM K1 x 100 FREE1 x 100 BK K1 x 100 FLY K1 x 50 Position 11: Tell coach jeff 3 things for SL Question of …
Go at your own pace. Do everything on your own. Take :20 seconds rest between each swim. Warmup: 1 x 100 IM KICK1 x 50 BK 1 x 50 FREE1 x 50 Position 11: tell coach jeff all three thins to SL and Position 11 before you go. Question of the Day: True, or False?Diving …
Warmup: 1 x 100 IM Kick1 x 50 BK1 x 50 Fly Kick1 x 50 Position 11: review all 3 things with Coach Jeff for SL and 11 before you do it. 2 x { Minnows: 6 x 50 on 2:00: BK / FR x 25Backstroke down, and freestyle on the way back. Sharks: 8 …
1 x 100 IM Kick4 x 100 on 20 seconds rest: IMO K/D x 251 x 50 Position 11: tell coach jeff three things for 11 and SL before. Question of the Day: What part of the following set is “active rest?”4 x 50 on 2:00 BR8 x 25 on :40 Build to Sprint1 x …
Warmup: 1 x 100 IM KickWhat does “IMO” mean?4 x 50 IMO: FLY = Fly Kick1 x 50 Position 11: tell coach jeff all three things to SL and 11 before you go. Question of the Day:How does a handstand help you learn to do a flip turn? Correct: Do 4 handstands that turn into …
Warmup: 1 x 100 IM K4 x 100 IMO Instead of Fly do 2 strokes of FLY + Fly K rest of each 25.1 x 50 Position 11: Tell coach jeff the three things to SL and 11 Question of the Day:What is “active rest?” Correct: Swim to 1/2 way and back doing anything anything.Wrong: …
1 x 100 IM Kick4 x 50 IMO (Individual Medley Order 1 = Fly, 2 = BK, 3 = ? 4 = ?)1 x 50 Position 11: Tell coach jeff the three things for both SL and 11. Question of the Day:When you touch the wall on backstroke what position must you be in? Correct: …
Warmup: 1 x 100 IM K4 x 100 IM O (1 = Fly, 2 = BK…)1 x 50 Position 11: Tell coach jeff all 6 things; 3 for SL and 3 for Pos. 11. Question of the Day: Aerobic conditioning is working out today so you can work out faster, harder, longer, in the future. …
Warmup: 1 x 100 IM K1 x 200 BK1 x 100 FREE1 x 100 BK K1 x 50 Position 11: Tell coach jeff the three things to SL and 11 before you go. Question of the Day: We know that having a straight and long core (neck, chest, stomach, hips) is essential to fast swimming. …
Warmup: 1 x 100 IM K1 x 100 BK K1 x 50 FREE1 x 50 Position 11: tell coach jeff what the three things to SL and 11 are before you go. Question of the Day:What does it mean to say “swim inside a small cylinder?” Correct: Twist in a cylinder underwater 4 times.Wrong: Swim …
Warmup: 1 x 100 IM K1 x 200 FREE1 x 100 BK K1 x 200 FREE1 x 50 Postion 11: Tell coach jeff all 3 things to SL and 11 before you go. Question of the Day: What does aerobic conditioning mean? Correct: Do your favorite challenge 2 xWrong: Run in place without touching the …
Warmup: 1 x 100 IM Kick (1 length of Fly, Backstroke, Breaststroke, and Freestyle)1 x 100 BK Kick1 x 100 BK1 x 50 Position 11: Tell Coach Jeff all 3 things to SL and Position 11 before you go. Question of the Day: Backstroke improves your body position for the other strokes. Which strokes? Correct: …
Warmup: 1 x 100 IM Kick1 x 100 BK K1 x 100 BK1 x 100 BK K1 x 50 Position 11: tell coach jeff all three things for SL and 11 before you start this. Question of the Day:How does doing a lot of Backstroke help your other strokes? Correct: Do a 50 NOT BKWrong: …
Warmup: 1 x 100 IM KDo FLIP turns for all the following:1 x 100 BK Kwe struggle with reading the board. Read the whole sentence or set before going.1 x 100 BK Is it difficult to read from where you are?1 x 100 BK KHow do you think it makes me feel when you ask …
Warmup: 1 x 100 IM KIM = 1 length of fly, back, breaststroke, and freestyle.100 = 4 lengths without stoppingTell coach Jeff “what does the “K” by itself mean?1 x 100 BK1 x 50 FREE1 x 50 Position 11: Tell Coach Jeff what the three things to SL and three things to Position 11 are …
Warmup: 1 x 100 IM Kick4 x 100: FREE or BK, Take a short rest between. If you are reading this only do three of the one hundreds, not four. This is a test.1 x 100 BK K1 x 50 Position 11; Tell Coach Jeff the three things to SL and the three things to …
Warmup: 1 x 100 IM Kick1 x 100 FREE if you read this text then skip the whole one hundred freestyle and move on to the next thing.1 x 100 BK1 x 50 FLY / BR x 251 x 50 Position 11: Tell a coach what the three things are for SL and for Position …
Warmup: 1 x 100 IM Kick1 x 100 FREE1 x 100 BK1 x 100 FREE1 x 100 BK1 x 50 Position 11; tell a coach what the 3 things to SL and Position 11 are before you go. Question of the Day:Give me an example of external motivation and internal motivation. Correct: Your Choice of …
Warmup: 1 x 100 IM Kick1 x 100 BR Kick on Back1 x 100 BR Kick hands behind back (like normal)1 x 100 FLY 4 strokes, FLY K rest of each 251 x 100 CH1 x 50 Position 11: Tell a coach the three things to SL and the 3 things to Position 11 before …
Warmup: 1 x 100 IM KICK1 x 100 BK Kick1 x 100 FREE1 x 50 Position 11: Tell a coach all three things for Streamline and Position 11 before you go. Question of the Day: Is it better to have a slow constant (always moving) kick or a fast and strong kick with pauses? Correct: …
Warm up: 1 x 100 IM Kick1 x 100 Not Free1 x 100 Not BR1 x 100 Not BK1 x 50 CH anything, anything. Really. Anything.1 x 50 Position 11: Say aloud 3 things to SL and 3 things to Position 11 to a coach before you go. Question of the Day: What makes your …
Welcome back to practice 1 x 100 IM KICK1 x 50 CH1 x 50 CH something else1 x 50 Anything (anything)1 x 50 Fly Kick1 x 50 BK Kick Question of the Day: How much of your body weight does the water remove? (To make you feel weightless in the water) 50% (1/2)30%80% Correct: 50 …
Return to swimming! 1 x 100 IM Kick1 x 100 CH1 x 100 A different CH1 x 100 Another different different CH1 x 100 Anything Question of the Day: What sport has the least amount of long term “impact” on your body? Like things hitting other things inside your body. Correct: 50 CH anythingWrong: 50 …
Warmup: 1 x 100 IM Kick1 x 100 BK1 x 100 BR1 x 100 CHReview Streamline and Position 11 together. Why? Why?! Because some are still forgetting it. It ins’t a habit yet.1 x 50 Position 11. Question of the Day: If you dive in an fall out of streamline will you be disqualified? Correct: …
1 x 100 IM Kick1 x 100 CH1 x 100 BR DRILL: Pick one: 2K +1P, FLY K, or FREE K Review Position 11 and STREAMLINE together because…. shocker… people STILL STILL STILL have not made it a habit. 1 x 50 Position 11. It isn’t a streamline if all three things aren’t done. Question …
Warmup:STREAMLINE MUST BECOME A HABIT!1 x 100 IM Kick1 x 100 FREEReview 3 things for Streamline and 3 things for Position 11 together.1 x 50 Position 11 Question of the Day: How far should you streamline to? What is the target or goal? Correct: Do 4 front flips and 2 back flips (in a ball) …
Warmup: 1 x 100 IM Kick1 x 100 CH1 x 100 BKReview Streamline and Position 11 together because…. people STILL STILL! don’t do it every time correctly. A correct Streamline requires all three components: 1) Locked thumb. 2) Squeezed elbows behind the head, or over the ears. 3) Face aiming down.1 x 50 Position 11. …
Warmup: 1 x 100 IM Kick1 x 100 BK Review Streamline and Position 11.1 x 50 Position 11 Question of the Day: What should you do every time you push off the wall? Correct: Remember a recent challenge and do it.Wrong: Swim to 1/2 way, flip, and swim BK back. Question of the Day #2:How …
Warmup: 1 x 100 IM Kick1 x 100 Not FREE1 x 100 FREEReview Streamline and Position 11 because people STILL forget to streamline.1 x 50 Position 11 Question of the Day:How many flip turns are in a 200 IM? Correct: 3 x swim from the flags to the water FR, do a flip turn and …
Warmup: 1 x 100 IM Kick1 x 100 BR1 x 100 FLY KickReview Streamline and Position 11 together.1 x 50 Position 11 Question of the Day:If streamline should be a habit by the time you leave Sharks, what is one reason to NOT do one during practice? Correct: Handstand Rewind.Wrong: 1 x 1/2 FREE + …
Warmup: 1 x 100 IM Kick1 x 100 BK SwimReview Streamline and Position 111 x 50 Position 11 Question of the Day: What strokes are you allowed to do a flip turn in during a 50 swim? Correct: Do 4 front flips and 1 back flip (in a ball)Wrong: Swim Free to 1/2 way, flip, …
Warmup 1 x 100 IM Kick1 x 100 Drill: 1 arm only FREE1 x 100 Not FREEReview Position 11 and Streamline1 x 50 Position Question of the Day:Do you get an extra FREE stroke when doing a backstroke flip turn? Correct: 50 FREEWrong: 50 BK with a flip turn 1 x 100 on 3:00 BK4 …
Warmup 1 x 100 IM Kick1 x 100 FREEReview Position 11 and Streamline:1 x 50 Position 11 Question of the Day: #1: Est-ce que tu pret? Means what? #2: When swimming freestyle what must touch the wall to end your race? Correct: 5 handstands that turn into front flipsWrong: 3 x SL + Flip 2 …
Warmup: 1 x 100 IM KICK1 x 100 CH1 x 100 Drill CH: tell a coach what drill you’re doing first.Review Streamline and 11 together1 x 50 Position 11 Question of the Day:Can your hands touch the wall on Breaststroke at the same time, but on a different plane? Like one up high and the …
Warmup 100 IM Kick100 BKReview streamline three things, and Pos. 11 three things.1 x 50 Position 11 Question of the Day: When we do a stroke a little bit different, like with one arm only or fists, what is it called?A) Skill ActivityB) DrillC) Challenge Correct = 50 CHWrong = 50 BK Kick 2 x …
Warmup: 1 x 100 IM Kick1 x 100 Drill: Choose 1: Fists, 1 arm only, 2 K 1 Pull, 3-3-31 x 100 FREE1 x 50 Position 11 Question of the Day: Which position allows you to slip through the water better? Streamline or Position 11 Correct: 1 x 50 BK Wrong: 1 x 50 BK …
Warmup: 1 x 100 IM KICK (25 FLY K, 25 BK K, 25 BR K, 25 FR K)1 x 50 BackReview Position 11: Together:2 x 25 Position 11 Question of the Day:Name two countries that have won olympic medals in swimming. Correct: 20 Flutter kicks but don’t move anywhere.Wrong: 50 flutter kicks but don’t move …
Warmup: 1 x 100 IM Kick1 x 100 FREE1 x 100 CH Kick1 x 50 Position 11: Focus on head down when not breathing and strong kick. Question of the Day: What country invented fireworks? Correct: 50 CHWrong: 50 BK Kick Set 1 1 x 100 FREE Kick1 x 200 FREE Challenge: Swim BK to …
Warmup: 1 x 100 IM KICK1 x 100 CH 1 x 50 Position 11 Question of the Day: Name two things that should be a habit during your swimming by the time you move into White. Correct: Do 6 log roll spins (lay flat on surface and twist like a log)Wrong: Do 20 Fly undulations …
Warmup 1x 100 Free1 x 100 CHOICE2 x 50 KICK CH Question of the Day: Pushing off the wall with a gallon jug of milk in each hand is slows you down as doing what? Set 1: 8 x 50: FREE / BK x 251 x 100: FLY K Challenge – Challenge – swim to …
Remember to stay distant. Do everything on your own:Minnows: 1 minute rest.Sharks, White, Blue: 30 seconds rest. Warmup: 1 x 100 FREE1 x 100 BACK2 x 50 FLY KICK 2 x 50 FREE2 x 50 BK1 x 100 Kick CH (ch= choice: fly, bk, br, fr) 2 x 50: FREE2 x 50: BK1 x 100: …
Do everything on your own rest. Minnows 1:00 restSharks 30 seconds rest. White, Blue: Start on 30 seconds rest and move to 20 if it is too easy. If you touch the wall and it says 7…. What is 07 + 1 minute? (hint 1 circle) What is 07 + 30 seconds? (hint 1/2 a …
Welcome back! MINNOWS Wait 60 seconds after each one; 1 full circle on the blue clock. 6 x 50: FREE down and BACK back 2 x 50 Backstroke Kick in soldier position 2 x 50 FREE 2 x 50 BK Sharks Wait 30 seconds after each 50. 5 x 50 FREE 5 x 50 BK …
Dryland Activities: Question of the Day: Name a swimming skill.Correct = Show us that skill, if you can. and do 2 jumps of celebration.Wrong = Do 5 situps and 5 pushups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears …
Dryland Activities: Question of the Day: Name one thing you can do to earn points for Coho.Correct = Do that many jumps per point for the thing you said.Wrong = Do 10 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze …
Dryland Activities: Question of the Day: When is the last day of Coho Practices for Winter?Correct = Celebrate spring break for 20 seconds.Wrong = Lament the end of swimming season with 10 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze …
Dryland Activities: Question of the Day: What does “endurance” mean?Correct = Run from black to black 2 xWrong = Run from black to black 4 x Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down …
Dryland Activities: Question of the Day: During breaststroke do you breathe on every stroke?Correct = In Tree Pose remain in streamline for 10 breaths.Wrong = Stay in side plank for 10 breaths on each arm. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your …
Dryland Activities: Question of the Day: Can you do a streamline for too long?Correct = Do 3 streamline jumps from a squatWrong = Do 3 pushups, 3 situps, and 5 streamline jumps from a squat. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your …
Dryland Activities: Question of the Day: Correct = Wrong = Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review 3 things for Position 11 before second 25:1) Keep your arms straight.2) …
Dryland Activities: Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review 3 things for Position 11 before second 25:1) Keep your arms straight.2) Stay at the surface (even when you breathe).3) …
Dryland Activities: Question of the Day: Which direction (s) do you “kick” during the fly kick?Correct = Flop like a fish out of water for 5 seconds.Wrong = Do 3 fish flops and 3 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your …
Dryland Activities: Question of the Day: Which kick is also called the “Whip Kick?”Correct = Do a dance from black line to line including 3 spins.Wrong = Dance in place for 20 seconds and do 3 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) …
Dryland Activities: Question of the Day: Generally how many kicks per arm stroke of fly should you do?Correct = Run from black line to black line 3 times flapping arms like a bird.Wrong = Do a 30 second plank and a 30 second down dog. Warmup in water: 100 IM Kick2 x 25 position 11. …
Dryland Activities: Question of the Day: What does “I.M.” stand for?Correct = Pose with an individual flair while the wrong people do their stuff.Wrong = Do 1 push up. Do 1 plank for 10 seconds. Do 1 situp. Do 1 squat and stand. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 …
Dryland Activities: Question of the Day: Name one thing that is at the Coho Banquet.Correct = Do a squat then jump in celebration 3 times. Wrong = Do 5 situps and 3 squat and jump celebrations. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock …
Dryland Activities: Question of the Day: What month does the next, spring season begin?Correct = Do a May Day dance around a pole or tall person.Wrong = Do situps until everyone is done dancing (no more than 15 seconds). Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before …
Dryland Activities: Question of the Day: Are you supposed to use the bars when doing a backstroke start at a meet?Correct = Do 3 rolling situpsWrong = Do 3 situps and 3 pushups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze …
Dryland Activities: Question of the Day: How deep does the water have to be to practice diving in?Correct = Do 6 jumps that are all differentWrong = Do 6 jumps all the same and do 3 situps and 3 pushups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline …
Dryland Activities: Question of the Day: How many teams compete in a Dual Meet?Correct = Do two jumps with both legs.Wrong = Do two jumps with both legs and throw both arms in the air. Do 2 pushups too. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before …
Dryland Activities: Question of the Day: Name two things that make a front flip easier.Correct = Jump in the air and clap 2 times while in the air.Wrong = Do 10 jumps and 4 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your …
Dryland Activities: Question of the Day: Where does the fly kick start, or “undulation” begin?Correct = Do 4 rolling fly kicks with your bodyWrong = Do 4 rolling fly kicks with your body and do 4 pushups from belly touching the ground. Warmup in water: 100 IM Kick2 x 25 position 11 Review 3 things …
Dryland Activities: Question of the Day: Show me an “undulation.”Correct = Flop like a fishWrong = Flop like a fish on the ground and do a 30-second plank. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) …
Dryland Activities: Question of the Day: At a swim meet, what do the timers watch to stop the clock for your race?Correct = Stand in Tree Pose for 15 seconds. On the 15th second Jump as high as you can.Wrong = Stand in Tree Pose for 15 seconds. On the 15th second Jump as high …
Dryland Activities: Question of the Day: What has to touch the wall in freestyle to end your race?Correct = Slap the ground 4 times with either hand or shoulder.Wrong = Do five rolls in streamline and 3 pushups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first …
Dryland Activities: Question of the Day: Correct = Wrong = Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review 3 things for Position 11 before second 25:1) Keep your arms straight.2) …
Dryland Activities: Question of the Day: Will you get disqualified at a meet if you “jump” in the water off the blocks?Correct = Do 3 jumps with both feet.Wrong = Do 5 two feet jumps and 5 sit and stands (squats). Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for …
Dryland Activities: Question of the Day: How many yards is it from the wall to the first flags?Correct = Do 5 jumps while in streamline Wrong = Do 5 jumps while in streamline, 5 in position 11, and 5 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline …
Dryland Activities: Question of the Day: How many yards long is the SRC pool?Correct = Do 20 jumpsWrong = Do 10 situps and a 20 second plank. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look …
Dryland Activities: Question of the Day: What is today’s Date?Correct = Do 20 jumpsWrong = Do 20 jumps and 10 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review 3 …
Dryland Activities: Question of the Day: What is the order of a 100 Medley Relay?Correct = Do 4 different types of jumpsWrong = Do 8 different types of jumps + 1 pushup. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your …
Dryland Activities: Question of the Day: Name a yoga pose that helps with swimming.Correct = Do that pose for 5 seconds and smile.Wrong = Do Plank for 10 seconds, then chaturanga for 2 seconds. Then 1 push up. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first …
Dryland Activities: Question of the Day: What a current?Correct = Flow like a river from line to lineWrong =Do 10 situps Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review 3 …
Dryland Activities: Question of the Day: We had a swim meet this last weekend. Where was it?Correct = Name 6 body parts and point to them after doing 30 hops.Wrong = Do 5 belly on the ground push up into planks and 10 situps. Shout a body part at the top of ever situp. Warmup …
Dryland Activities: Question of the Day: What is the difference between a “heat” and an “event” at a swim meet?Correct = Hold a proud, confident, powerful pose for 30 seconds and look at yourself in the mirror when you do.Wrong = Do 5 squat down and stand-ups, and 4 bellies on the floor push up …
Dryland Activities: Question of the Day: Can Minnows go to every swim meet?Correct = Jump for joy 4 times and do 2 situpsWrong = Jump for shame and do 4 situps and 2 push-ups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) …
Dryland Activities: Question of the Day: How should your belly look when you swim FR?Correct = Big belly walk across the roomWrong = 4 situps, 2 pushups, and lay on your back and do 5 big belly breaths. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first …
Dryland Activities: Question of the Day: How can you make a mistake and still improve your swimming? or anything?Correct = Do 3 wrong streamlines then 1 right one.Wrong = Do 3 bad situps, then 4 good ones. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) …
Dryland Activities: Question of the Day: What is a decade?Correct = Do 10 JumpsWrong = Do 10 Pushups and situps Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review 3 things …
Dryland Activities: Question of the Day: Name 1 thing you learned about swimming this year (no repeats).Correct = 2 cannonballs.Wrong = 1 belly flop. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your …
Dryland Activities: Question of the Day: What is the name of the yoga pose that looks like “soldier?”Correct = Do a 20 seconds Tree poseWrong = Do 5 push up from the ground into Plank, and 3 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first …
Dryland Activities: Question of the Day: What pool can you do the 1 hour Laps for Coho makeup?Correct = Do 25 using two-foot jumps Wrong = do 25 two feet jumps and 5 sit squat and stands Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) …
Dryland Activities: Question of the Day: Can you still do a 1 hour Laps for Coho Swim? Yes or No?Correct = Roll on the floor sideways three times.Wrong = Do 2 somersaults and 5 situps Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your …
Dryland Activities: Question of the Day: What was the average number of lengths Minnows swam at Laps for Coho?Correct = Do 40 hops on one foot, can switch feetWrong = Do 40 hops on one foot, can switch feet and 3 situps and 3 pushups. Warmup in water: 100 IM Kick2 x 25 position 11. …
Dryland Activities: Question of the Day: What is the highest number of lengths you can get at Laps for Coho?Correct = 20 jumps while clapping in celebrationWrong = 40 jumps while making a sad face and then 2 sit-ups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before …
Dryland Activities: Question of the Day: At what dollar raised amount do you earn your first Laps for Coho Prize? Correct = Strut around wearing a beltWrong = Slink on the ground b/c your pants fell down without a belt and do 3 push ups. Warmup in water: 100 IM Kick2 x 25 position 11. …
Dryland Activities: Question of the Day: Is laps for coho a fundraiser or a swim meet?Correct = Ask 3 people for $10 each. Wrong = Ask 3 people for $10 each and do 2 situps between each one. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first …
Dryland Activities: Question of the Day: When your parents count your “laps” do they count by 2’s or by 1’s? (1, 2, 3, 4, etc, or 2, 4, 6, 8)Correct = Bounce around on both feet for 20 hopsWrong = Bounce around on both feet for 20 hops + 2 situps and 2 pushups. Warmup …
Dryland Activities: Question of the Day: Who counts your laps, or lengths at the Laps for Coho event?Correct = Count your breaths for 10 seconds.Wrong = Count your breaths for 10 seconds after doing 3 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock …
Dryland Activities: Question of the Day: Do you *have* to raise money to swim for 1 hour at Laps for Coho?Correct = Do 1 lap throwing money in the airWrong = Do 1 lap picking up money from the floor and do 3 pushups. Warmup in water: 100 IM Kick2 x 25 position 11. Review …
Dryland Activities: Question of the Day: What is Laps for Coho?Correct = Do 1 lap runningWrong = do 1 running lap and 5 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your …
Dryland Activities: Question of the Day: Do sweet potatoes float?Correct = 2 jumps and float to the flagsWrong = 1 jump and sink as far as you can then swim underwater to the flags Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) …
Dryland Activities: Question of the Day: Do Turkeys swim?Correct = 3 gobbling Push upsWrong = 3 gobbling push-ups and 3 gobbling sit-ups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review …
Dryland Activities: Question of the Day: What is Coach Jeff’s Favorite Thanksgiving feast food?Correct = 2 Gobble gobble pushupsWrong = 2 Gobble gobble pushups and 2 Gobble gobble situps Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of …
Dryland Activities: Question of the Day: Flip turns are for which stroke(s)?Correct = 2 jumps with a silly poseWrong = 1 sullen, sad, jump. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your …
Dryland Activities: Question of the Day: When diving in, should you lock your thumbs before your hands touch the water?Correct = 2 jumps with a goofy poseWrong = 2 x Streamlines in deep end. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) …
Dryland Activities: Question of the Day: Is chocolate milk a good choice to drink immediately after swim practice? https://www.swimmingscience.net/is-chocolate-milk-an-adequate-recovery-aid-for-swimmers/ Correct = 25 AnythingWrong = 25 BK K Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look …
Dryland Activities: Question of the Day: Is a dive like a streamline? Yes or No?Correct = Do 2 cannonballsWrong = Do 2 sad jumps and 3 push ups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) …
Dryland Activities: Question of the Day: If you go on vacation what do you have to wear so that your picture gets put on the Coho Facebook page.Correct = 3 Selfie posesWrong = 1 selfie pose plus 3 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before …
Dryland Activities: Question of the Day: Must you go off the blocks at a swim meet? (no).Correct = Hold plank for 10 seconds Wrong = Hold plank for 10 seconds, do 2 pushups and 2 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock …
Dryland Activities: Question of the Day: Coach’s ChoiceCorrect = Laugh like an evil goblinWrong = Do 5 pushups while evil goblins dance. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review …
Dryland Activities: Question of the Day: How many yards long is each DHS pool lane?Correct = 25 hops on both feetWrong = 25 hops on each foot, one at a time. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears …
Dryland Activities: Question of the Day: How many breaths can you take on freestyle during a “victory finish?”Correct = 3 jumps without a breathWrong = 3 jumps without a breath and 3 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze …
Dryland Activities: Question of the Day: What is a “heat” at a swim meet?Correct = Line up and do 2 heats of run from line to line.Wrong = Same as correct + 2 situps and 2 pushups. Warmup in water: 100 IM Kick2 x 25 position 11 Zombie! Review 3 things for Streamline before first …
Dryland Activities: Question of the Day: Can you wear your Halloween Costume during your swim at the Wednesday meet?Correct = Pretend like you are the costume you’re going as.Wrong = Do 3 push-ups and 3 situps like you’re the character your costume is. Warmup in water: 100 IM Kick2 x 25 position 11 Zombie. Review …
Dryland Activities: Question of the Day: What strokes does HLBw/R Drill work on?Correct = Twelve twisting spinsWrong = Ten twisting spins (hips) + 3 situps Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with …
Dryland Activities: Question of the Day: What can you rotate to make breathing to the side in freestyle easier?Correct = 6 twirling spinsWrong = 6 spins + 4 situps Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of …
Dryland Activities: Question of the Day: What does Coho do at Halloween Hoopla?Correct = Do 3 pushups and pretend like you’re giving directions at a game.Wrong = Do 3 pushups and 3 situps Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze …
Dryland Activities: Question of the Day: How many yards away from the wall are the flags?Answer: 5 yards!Y = 5 Flapping arm jumpsN = 5 flapping arm jumps, 5 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back …
Dryland Activities: Question of the Day: What happens if you don’t touch the far wall when you do your turn in a 50 FR at a swim meet?Answer: You get disqualified!Y = Touch the wall with both feet or your hand 10 quick times.N = Touch the wall with both feet or your hand 10 …
Dryland Activities: Question of the Day: Must you dive off the blocks at a swim meet?Answer: No! You’re allowed to use the side of the pool, get in the water, or dive off the side. You get to choose. Y = 2 jumps in the air as high as you can N = 2 jumps …
Dryland Activities: Question of the Day: Are goggles a part of your swim uniform?Answer: Yes! And if you have a challenge or difficulty with them before a meet you’re allowed to adjust before they start the race. Y = roll on the floor three rolls and retry your suit, or snap your straps twice. N …
Dryland Activities: Question of the Day: Name two things you can do to do a flip?Answer: Tuck your chin, lift your hips.Y = Roll on the floor like a ball.N = Roll on the floor like a ball and do 3 push-ups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things …
Dryland Activities: Question of the Day: How many yards are in a 500 yard freestyle?Answer: 500Y = 100 footstepsN = 100 footsteps + 5 situps Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with …
Dryland Activities: Question of the Day: How do you know officially that you were disqualified at a swim meet?Answer: You see the officials hand go up, and then you get dq slipY = 10 raise your hand into position 11 from soldierN = Same, plus 5 sit-ups Warmup in water: 100 IM Kick2 x 25 …
Dryland Activities: Question of the Day: which event start is correct. Coach blows the whistle 5 short times, one long time, then says, take. Your mark, then blows the whistle again. coach then does 3 short whistle blasts then two long ones and says, take your mark, get set, go!Answer: First optionY = 5 jumps …
Dryland Activities: Dryland – Grow into Streamline On deck have everyone squat to the floor. Do 3 – 5 times. Tiring. Keep the back as straight as possible. Put their hands on their head like the picture. Stand into streamline. “Grow from a tiny sprout into a tall reaching streamline.” Locked thumb Squeezed ears Face …
Dryland Activities: Question of the Day: What does the LONG whistle mean before a race at a swim meet?Answer: “Get ready,” or “get on the block,” or “get ready to dive in.”Y = Do 3 Streamline starts from the groundN = Do 5 excellent pushups from belly on the ground to plank. Warmup in water: …
Dryland Activities: Question of the Day: In this pool, how many yards is between the flags?Answer: in a 25-yard pool it is 15 yards from flag to flag in the middle of the pool.Y = 1 walking lap around the pool. Count number of starting blocks.N = 15 situps and count number of lanes. Warmup …
Dryland Activities: Question of the Day: What are the three things to make a streamline better?Answer: lock your thumb, squeeze your ears, look down Y = Do 3 of any, sit-up, push-up, or sit-up.N = do 10 sit-ups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first …
Dryland Activities: Question of the Day: Where does the freestyle arm stroke begin and end?Answer: In position 11Y = Flap your armslike a bird 10 times while jumping.N = Hold position 11 while doing 20 FR kicks laying on the ground. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for …
Dryland Activities: Question of the Day: How many kicks should you do per arm stroke in freestyle?Answer: 6 per arm stroke for a six-beat kickY = Do 6 pitter patter feet per arm stroke while walking from black to blackN = Do 60 little kicks while laying on back with feet off the ground. Warmup …
Dryland Activities: Question of the Day: What does Perpendicular mean?Answer: At a right angle to something else. Or Pushing directly sideways out of a flat line. LY = Walk in Airplane for 2 black lines to black lines.N = HOLD a V shape with only your butt touching the gound for 7 seconds. Warmup in …
Dryland Activities: Question of the Day: Where should you streamline to in THIS pool?Answer: Somewhere between the yellow and the first white discs (flags).Y = Black line to black line 2 x with noodly armsN = Black line to black line 2 x with streamline arms. Warmup in water: 100 IM Kick2 x 25 position …
Dryland Activities: Question of the Day: What are three words we want to see and develop on Coho?Answer: Spirit, Character, PrideY = Walk like you’re a proud King or Queen with chin high and chest full 3 lapsN = cower and do 3 timid frightened sit-ups and then 4 trembling arm and belly push-ups. Warmup …
Dryland Activities: Question of the Day: How many yards is it from the wall to the flags?Answer: 5 yardsY = 3 yelling barks or cries of any animal while doing 3 jumping jacks.N = 10 jumps in place and 5 sit-ups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for …
Dryland Activities: Question of the Day: What strokes does Position 11 work on?Answer: Fly, Bk, BR, FR (all!)Y = Roll sideways three times (full rolls) N = Do 30 jumps and 5 sit ups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) …
Dryland Activities: Mirror dancing. Move your belly, your posture, and your limbs while looking at yourself. Game/Challenge: Question of the Day: What are the two main strokes we learn in Minnows?Answer: Free and BackstrokeY = Do 3 different animal noises while walking black line to black lineN = Do 10 sit-ups. Warmup in water: 100 …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What do you do first when you push off the wall?Answer: StreamlineY = 10 hops on one foot.N = 5 streamline squat and jumps Split up into two groups: Group 1: Group 2: Get back together into one group 2 x 25 …
Warmup 50 FREE Kick with board 2 x 25 Position 11 Question of the Day: What is a 25?Answer: In this pool, it is one length, although this pool is technically 20 yards.Y = 50 FREEN = 50 BK Kick no board. Split up into two groups: Group 1: Group 2: Get back together into …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: How do you get to go to a “regionals” meet? Go to a meet and go fast enough to earn a qualifying time.Y = 2 x DivesN = 25 BK Split up into two groups: Group 1: Group 2: Get back together …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: At the Coho Classic how many lanes were there to compete in? 6Y = 25 Dive and swim freeN = 25 push off wall and swim back Split up into two groups: Group 1: Group 2: Get back together into one group
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 wayN = 25 push off wall and swim BK …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: If you fall in before the beep at a meet can you climb out and get back on the block? “Yes if the officials let you. No if you get disqualified.”Y = 25 Dive in and swim FR w/ fly kickN = …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What does LCM mean? “Long course meters”Y = 25 jump and Anything swimN = 25 push off side and backstroke swim Split up into two groups: Group 1: Group 2: 3 x SL on belly + 3 HLBw/R Head Lead Balance with …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: How does locking your thumb help your streamline?Y = 25 BK KN = 25 Doggie paddle Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Can you explode like a firework when you start a race? How?Y = 25 FRN = 25 BK Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What does Coho do on the 4th of July? Walk in the parade!Y = Dive in and float for 10 secondsN = Push off side and swim free to 1/2 way. Split up into two groups: Group 1: Group 2: Get back …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Can you start in the water at a swim meet?Y = Dive in + FR to 1/2 wayN = Start in water + BK to 1/2 way Split up into two groups: Group 1: Group 2: Get back together into one group …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: At a swim meet name one way you can get DQ’dY = 25 Dive and swim CHN = 25 Sit and slide in and swim BK Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: At a swim meet what tells you to “get on the blocks?”Y = Jump + FR to 1/2 wayN = Push off wall + FR to 1/2 way Split up into two groups: Group 1: Group 2: Get back together into one …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What is a swim meet?Y = Jump off block like a trickN = Push off side and swim to 1/2 way FR. Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What do we mean when we talk about a “line” in swimming?Y = 25 FRN = 25 FLY Kick Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What is a “dual” meet?Y = 25 BKN = 25 BK K Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Y = 50 NothingN = 50 Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Who were the two Olympians that came to this pool yesterday? Josh Davis and Elizabeth BeisalY = 2 jumps off blocksN = 25 BK Split up into two groups: Group 1: 3 x Dive in, SL + 5 kicks in position 11 …
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 swimN = start in water 25 FLY Kick Split up into two groups: Group 1: Group 2: Get back together into one group 4 …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What do you get from Coho when you earn 175 the first year? Coho Jacket!Y = 25 CHN = 25 BK Split up into two groups: Group 1: 5 Steps to Diving like a Pro 5 x entries into the pool. Jumps …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Y = 50 NothingN = 50 Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What is coach Jeff’s favorite food?Y = Pretend to eat your favorite food.N = Do 10 situps. Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What does “bilateral” breathing mean? Breathing to both sides on freestyle.Y = 25 FR (breathe every three but don’t write this part out)N = 50 FLY K Split up into two groups: Group 1: Group 2: 3 x Dive from side, SL …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What do pull buoys do? Help you float so you don’t have to kick.Y = Run with your fist between your knees from line to line.N = Hop with a fist between your knees from one line to another. Split up into …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What is an “undulation?” Whole body roll like a fly kick starting at chest and flowing through toes.Y = Walk while undulating like seaweed with legs trying to leave the water.N = Flop on the ground like limp seaweed or a fish …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What type of a kick do you do on a streamline? Depends on the stroke; fly k on fly, no k on br, flutter for bk and fr.Y = 25 BK KN = 25 FLY K on Back Split up into two …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Are all the flags at different pools the same distance away from the wall? Yes! 5 metersY = 5 super long jumps get as far from black line as you canN = Hold Plank for 30 seconds. Split up into two groups: …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What strokes does Warrior 1 work on?Y = 25 CHN = 25 Postion 11 4 x 25 on 1:00 Split up into two groups: Group 1: Group 2: Get back together into one group 3 x { 2 x 25 BK swim. …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What is the third thing we look for regarding excellent swimming, “Posture, Line, and _________?” Answer: Balance.Y = Balance on 1 foot for as long as it takes you to sing happy birthdayN = Walk with perfect posture for 2 large squares …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What is the fastest stroke in swimming? What is the slowest? Fast = Front crawl, Slow= BreaststrokeY = 50 CHN = 50 BK Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Y = 5 flips in waterN = 25 BK K Split up into two groups: Group 1: Group 2: Get back together into one group 4 x 25 SL + 5 kicks in position 11 + 1 breath to side in position …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Buoyancy is how much you float, drag slows you down, what can you do to go forward easier?Y = Run from black to black as narrowly as you can make your bodyN = Roll on the floor 5 times and do 3 …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What is “drag” and how does it affect your swimming?Y = Sit on floor with excellent streamline arms and back, legs crossed. Minimize dragN = Drag your body along the black line pressing as much as your self to the floor as …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Where is your center of buoyancy? Or balance point on your body where you float? Just above the belly buttonY = Belly flops on the floor like a fish for 10 secondsN = 10 Situps 2 push ups Split up into two …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What does the word “buoyancy” mean? Like your “center of buoyancy in the water.” A: the ability or tendency to float in water or air or some other fluid. Y = Bouncy like you’re buoyant around the room.N = Sink like a …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: When is a streamline a glide? (what stroke). During initial BR SLY = run around box one time flapping arms like wingsN = 5 streamline jumps from a squat and 5 sit ups Split up into two groups: Group 1: Group 2: …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Y = N = Split up into two groups: Group 1: Group 2: Get back together into one group 3 x { 2 x 25 1/2 way DRILL 1/2 SWIM FR 1: D = HLBw/R 2: D = Finger tip drag 3: …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: How many Streamlines are in a 100 FR? 4!Y = Do 4 streamline jumps from a squat on the floor where you can touch the floor with your hands easily.N = Do 8 streamline jumps Split up into two groups: Group 1: …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What should your feet be like when you do freestyle or backstroke kick? Floppy!Y = Flop like a fish out of water for 10 secondsN = Walk in three squares in Soldier, 11, and Airplane Split up into two groups: Group 1: …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What kicks should you do during streamline for FLY, BK, BR, FR?Y = 2 cartwheels, 1 hand stand attempt, 1 chaturangaN = 10 situps, 5 pushups. 1 hand stand attempt Split up into two groups: Group 1: Group 2: Get back together …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What is more powerful, pushing off with one foot, or two feet when you SL?Y = Spin in a circle, and then walk along line for 10 steps without falling off.N = Spin two times. Do two pushups, spin 2 times do …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: How far should you push your hands in freestyle underwater? When does hand come out of water?Y = 50 CHN = 50 FR Split up into two groups: Group 1: Group 2: 3 x SL + Flip Strong freestyle kick throughout. Get …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Show me a “ready catch” position (do zombie face as a hint)Y = Zombie walk across floorN = 50 Do 2 push ups and 4 sit ups plus run away from zombies Split up into two groups: Group 1: Group 2: Get …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What happens if you roll on your belly to look at the wall on backstroke at a swim meet?Y = 50 FLY K FINSN = 50 BK A: You get disqualified! Split up into two groups: Group 1: 3 streamlines. 1 at …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: How many flip turns are in a 200 FR (assuming you do them all)? Split up into two groups: Group 1: Group 2: Get back together into one group 4 x 25 BK K 1 x Challenge 4 x 25 FR with …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Is there anything in swimming faster than a Streamline?Y = 50 CHN = 50 FLY K no streamline Split up into two groups: Group 1: 3 x SL + 5 FREE + 1 breath + Flip Strong freestyle kick throughout.Focus on arms …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Y = 50 NothingN = 50 Split up into two groups: Group 1: Group 2: Get back together into one group 2 x { FINS: 4 x 25 on coach. Odds Position 11, Evens FREE 50: Back no fins 1 challenge }
Warmup 100 IM Kick 2 x 25 Position 11 Split up into two groups: Group 1: 3 x streamline Set up your lane, and do a streamline. Lock your thumb Squeeze your ears Look Down Group 2: Get back together into one group 4 x 25 Free / Back kick x 25 Challenges: Belly button, …