Jumps from the block
Two feet over the edge, curl toes over the side.
Bend your knees and stick your butt out.
Jump in and get in position 11 in the air.
Streamline and swim to the flags, get out and do it again.
100 IM Kick
2 x 25 Position 11
Question of the Day: At a swim meet name one way you can get DQ’d
Y = 25 Dive and swim CH
N = 25 Sit and slide in and swim BK
Split up into two groups:
3 x SL + 5 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.
Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.
Take one breath to side, continuing to kick.
Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.
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.
Get back together into one group
Fail Box Game
Fail box game. The focus was on streamline and ever more difficult activities after.
Everyone in the lane does #1. In this case, Streamline underwater.
Round 1 is a practice round, round 2 is the final test round.
Coaches give thumbs up for success (they did the skill correct) or a thumbs down, or fail, if the swimmer does ANYTHING incorrect.
If anyone fails their attempt the lane does the Fail Box activity 1.
If everyone succeeds, then lane does the Success Box 1.
Go down the line not repeating fails or success box items.
Builds upon a few expected systems in place:
- SL + [something], swimmers should understand this concept and be familiar with short distance training and feedback.
- Knowledge and awareness of what those [something] activities are. you have to teach them before you can play this game.
- Be able to read the board and know what the shorthand means.
Flop – a – Fish: lay on your back (floating) and partner slaps your hand. Flop over on your belly, partner slaps your back, you flop back on your back. Basically flop back and forth like a fish when tapped by your partner.
Spider game, and cannonball push can be found on the website: www.swimminglessonsideas.com