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:
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)
Group 2:
3 x SL through Hula Hoops
Hold the hula hoop with the base touching the bottom at the T mark.
More advanced, move the hula hoop to the bottom at the flags.
Get back together into one group
| 1 Point | 3 Points | 5 Points |
| – Challenge: Do 2 front flips in 5 seconds without a breath – Challenge: Streamline with NO kicks to the flags – Challenge: Swim to 1/2 way FR with no breath – Challenge: Swim a 25 FLY w/ FINS in under 20 seconds. – Challenge: Come up with a 5 step swim dance where each of the five steps are different swim specific poses. | 3 x SL + 3 FR + Flip 3 x SL + 2 FLY no Kick 3 x SL on back underwater – stay in SL to the flags 3 x SL + 1 BR stroke with a long glide | 4 x 25 FLY with fins 1 x 100 FR with fins 2 x 50 BK 2 x 25 BR and 2 x 25 Fly 2 x 50 FR K no board |
Each lane chooses a column then an activity inside the column. Do that activity for the amount of points.
Team with the most points at the end wins.
Cannot do the same column two times in a row.
Can only do each activity 1 time. No repeating the same thing over and over.
Take turns who chooses what to do. Send one rep to the board to make a choice and then they go back and explain to the lane.