1 x 100 IM KICK
1 x 50: FREE kick
1 x 50: BK
2 x 25: Position 11, Together
review 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 flips
Wrong: 50 FREE breathing to both sides.
2 x {
Falling down for BK SL progression
Falling down for Backstroke
Move through progression:
- Hold wall with both hands, go underwater 3 x keeping a hold
- Hands and feet on the wall, go underwater 3 x keeping feet on the wall.
- Hands and feet on wall to start, 3 x fall under, lay back and put hands on top of head. Get back flat. (see picture)
Take the Elevator Down
Describe going underwater and putting your feet on the wall for a streamline like “Taking the elevator straight down.”
Most beginner swimmers will put their feet near the surface of the water, or not push off at all.
Encourage dropping down first, then rotating so that feet go to the wall, then growing from a “little sprout” into streamline.
16 x 25 on 1:00: FREE or BK or FREE Kick or BK Kick
1-8 w/ FINS
– NO doing the same thing 2x in a row.
1 x Challenge
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Challenge #1:
Challenge:
Flutter kick on your back doing 11, Eat 11 to 1/2 way without letting face fall underwater.
Challenge:
Only using your hands near your hips, lay on your back and move from wall to the flags feet first.
Challenge – Streamline Launch
Form partners.
Other person pushes their feet to launch them forward in streamline.
The pushing person can’t go past the flags or the “T” mark. Set a distance that the streamliner needs to travel to pass the challenge, without falling out of streamline or kicking.
Pusher can use the wall to push. This is encouraged.
Challenge #2:
Challenge #3: