100 IM Kick
2 x 25 Position 11
Question of the Day: Can you explode like a firework when you start a race? How?
Y = 25 FR
N = 25 BK
Split up into two groups:
3 streamlines. 1 at surface, 1 at bottom, 1 in middle (depth)
Focus on getting the swimmers to fall underwater first, plant their feet on the wall, and grow in a straight line off the wall into streamline. Goal is to travel in a straight line.
3 x SL + Flip
Streamline beginning underwater on belly.
At the surface do a front flip with knees pulled in to chest.
Get back together into one group
|1 Point||3 Points||5 Points|
|– Challenge: Do 2 front |
flips in 5 seconds without a
– 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
– Challenge: Come up with a 5 step swim dance
where each of the five
steps are different swim
|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.