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3 x SL + Free Kick
Dropdown underwater, then push off in streamline.
Grown into a streamline as you push with your legs.
3 x SL + 3 FREE + Flip
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
If possible NO breath.
Challenge –
Do a handstand with your legs together and toes pointed to the ceiling. Hold it for 2 seconds (or 3), then do a front flip where you land on your feet without otherwise touching the bottom.
3 x SL + 5 FREE + 1 breath
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5.
3 x SL on back + 3 BK after flags
Goals:
Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.
Stay in SL until you reach the flags.
After the flags, begin three strokes.
Count with your thumb EXITS the water, or begins the recovery portion of the stroke.
Challenge: Handstand rewind
Push off the wall towards the T mark like you’re going to do a handstand, but don’t; instead push on the ground so you launch back at the wall and hit it with your feet.
2 x 25 Position 11
Focus on three things:
1) Look Down when not breathing
2) Keep arms straight
3) Stay on the surface
3 things to make Position 11 Easier:
1) Breathe Quickly, more often
2) When you breathe, kick faster
3) Keep Body straight
Challenge:
Push off the wall, underwater in Airplane; no kicking. Get to the flags.
3 x SL w/ FLY K
Lock the thumb and squeeze the ears.
Move the hips and legs.
Challenge is to keep the head and arms in SL from waving up and down.
Drive the motion from the chest, rolling down through the belly, hip, and thighs snapping the knees.
Challenge: SL + 2 FLY underwater and on your back
Push off the wall on your back underwater like you’re doing backstroke.
Once you’re off the wall, do 2 full butterfly strokes, but remain underwater and on your back (upside down).
No touching the surface.
Must be “legal” fly.
No breaths.
BR Kick sitting on the side
Put the edge of your butt on the side of the pool, legs extended forward.
Bend the knees to press heels and feet against the wall of the pool.
Flex toes out to the sides.
Draw a circle while maintaining “flex” to splash the water with a squeeze and a push.
DO 10 times. 10 slow breaststroke kicks.
3 x SL + “Flex”
Hold SL throughout, and push off with feet flexed, legs straight and held together, only feet are turning out.
This is to get in habit of flexing or flaring feet wide.
Game – Streamline Push
Create partners or groups.
One person floats on their back or belly in streamline.
Other person holds their feet. When they’re ready, the person holding the feet pushes using hands and feet on the wall to “Push” the streamline as far as you can go.
The winner is the “streamline” that gets the farthest without kicking, moving, or breathing.
2 x 25 Position 11 Catch-up Drill
With FINS. With Kick board. Holding the bottom of the kick board in position 11, swim front crawl 25 yards. Breath on any stroke. 1 arm moves at a time. The other hand remains in position 11 holding onto the board. 1 hand on board at all times. Strong kick.
3 x SL + 2x (11, Eat, 11, 2 second glide)
Streamline underwater. At surface do position 11, eat, then back to 11 and a short pause before repeating.
This is the breaststroke arm MOTION, not the swim. Does not provide forward movement yet.
Sweep hands in to face, no elbow chicken wings
Challenge: Handstand rewind
Push off the wall towards the T mark like you’re going to do a handstand, but don’t; instead push on the ground so you launch back at the wall and hit it with your feet.
Better swimming.
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