Warmup
100 IM Kick
100 FR
2 x 25 Position 11
Question of the Day: How many breaths can you take between the flags and the wall in Freestyle during a “victory finish?”
Correct = 50 FR
Wrong = 50 BK
4 x 25 on 1:00 FR with victory finishes
Split up into two groups:
Group 1:
3 x SL + 2 FLY
SL w/ fly kick, continue kick through the two strokes.
NO breath on #1. Optional breath on #2.
Hips should RISE when the arms reach into 11.
Breathe at the beginning of the stroke when the hands push water down from 11 to the hipline. Hips should drive down to bottom too.
Connect hips to the arm strokes.
Group 2:
3 x SL with 2 BR kicks underwater
Streamline underwater with nothing, then while still streamline and still underwater, do 2 breaststroke kicks to torpedo self forward.
Get back together into one group
3 x
{
1 x 100 FREE with FINS
2 x 25 BR for 4 strokes with LONG glides. FR the rest.
2 x 25 FLY with fins
}
True or False Game
Everyone gets out of the water. Line up with a fair amount of space between each person. Two feet’s toes on the edge.
Coach:
“If I say something true, you jump in. If I say something false, do not jump in.
If you’re wrong, you’re out. Last one in wins. If everyone is out, I win.”
1st statement is easy and always true.
“This is a swimming pool.” or something similar.
Then ask swimming questions getting ever more specific.
“you must touch the wall with 2 hands on freestyle” – False. You don’t HAVE to.
Make statements about the coach that the swimmers would know.
“My name is…”
“I went to high school at…”
innocuous innocent facts that are appropriate for a child setting.