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: Can you start in the water at a swim meet?
Y = Dive in + FR to 1/2 way
N = Start in water + BK to 1/2 way
Split up into two groups:
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.
3x SL + Position 11 for 5 kicks + 1 FR
Streamline with freestyle kick. At the surface transition from streamline to position 11. Continue kicking for 5 kicks in position 11.
Continue kicking and do one arm stroke of freestyle. Leave other arm in position 11 place.
Get back together into one group
Unicorn Buddy Backstroke Swim
Find a partner.
One person is the unicorn horn, the other is the backstroke swimmer.
Unicorn horn puts their feet on the swimmer’s head and sculls on their back remaining at the surface with body flat.
Swimmer swim backstroke and pushes the “unicorn horn.”
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)
Put the toes of one foot over the edge. Kneel on your other knee.
Prepare by getting in streamline while waiting.
At “take your mark,” lean forward and put your check next to your knee.
On “go,” roll forward, grow into streamline and use the foot curled over the edge to push. Back leg goes up in the air.
4 x 25 FR or BK