100 IM Kick
2 x 25 Position 11
Question of the Day: What do you get from Coho when you earn 175 the first year? Coho Jacket!
Y = 25 CH
N = 25 BK
Split up into two groups:
5 Steps to Diving like a Pro
5 x entries into the pool. Jumps can be done off the blocks. Move up the progression based on ability and comfort.
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.
Diving – Standing dive from the block
Stand with foot with toes curled over the edge. Rest weight on the forward leg.
Second leg is slightly back, though knees are near each other. Lift back heel off the block.
Swimmer waits until they hear, “take your mark.”
Bend at the waist, grasping the forward edge of the block outside the foot already curled over edge. Use both fingers and thumbs in front.
Look at back leg.
Fart at the moon (to get hips up).
Launch forward when you hear “go.”
3 x SL + 5 FREE + 1 breath + Flip
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, or before the flip after the strokes.
Get back together into one group
Game – Triathlon: Swim, Bike, Run
Do all three for time.
- Swim 50 yards.
- Bike, 50 yards.
- Run (walk) around the pool deck 1 time.
Swim = Freestyle
Bike = ride a noodle and “pedal” feet. Without noodles sit around a kickboard or two kickboards with the curved part aiming forward and use hands and feet to “bike.” Remain upright, and not laying flat with face in the water.
Run = Walk around the deck, or if you have a space to run, run around the pool.
Write down everyone’s start time, and the total amount of time until they “finish.”
Quest to be a Master Swimmer
Master = Accomplish all tasks
Journeyman = Accomplish most tasks
Apprentice = Accomplish few tasks
Come up with a story and at each stage require swimmers to complete a specific swimming skill. Swimmers that can do all will earn the title at the end, “Swimming Master!”