3 x SL + Flip
Streamline beginning underwater on belly.
At the surface do a front flip with knees pulled in to chest.
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.
Challenge: Belly Button and Toes Up
At the same time, get your belly button above the water AND get all 10 toes to stay above the water. Hold all three above water for at least 3 seconds.
At the same time, get your belly button above the water AND get all 10 toes to stay above the water. Hold all three above water for at least 3 seconds.
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.
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.
Challenge:
Push off the wall with hands at your side (soldier) glide to the flags without kicking.
2 x 25 Position 11 WITH FINS
Focus on three things:
1) Look Down when not breathing
2) Keep arms straight
3) Stay on the surface
3 things to make Position 11 Easier:
1) Breathe Quickly, more often
2) When you breathe, kick faster
3) Keep Body straight
** LOOK UP to take a breath.
2 x 25 Kick with kickboard and FINS.
When you need to take a breath do an arm stroke and turn head to the side.
Keep 1/2 of face in the water when doing a breath. Keep arms in Position 11.
– See video where they swim with the kickboard.
Challenge:
Use your hands to push off the wall underwater and “streamline” feet first to the yellow. BONUS make it underwater to the flags.
Like a feet first streamline pushing with hands. HINT: Point toes, lock knees together, squeeze core tight.
3 x SL on back to the flags.
Do them in soldier at first. Then, review falling down and pushing off on back.
- Two hands on the wall
- Two feet on the wall
- Let go, lean backwards so head is in water
- Put hands above head
- Begin pushing off; grow into a streamline as you push off the wall
- Be in streamline by the time your feet leave the wall
- Kick until you reach the flags
- Stay in streamline
3 x SL on back + 3 BK after flags
Goals:
Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.
Stay in SL until you reach the flags.
After the flags, begin three strokes.
Count with your thumb EXITS the water, or begins the recovery portion of the stroke.
Game – Streamline Push
Create partners or groups.
One person floats on their back or belly in streamline.
Other person holds their feet. When they’re ready, the person holding the feet pushes using hands and feet on the wall to “Push” the streamline as far as you can go.
The winner is the “streamline” that gets the farthest without kicking, moving, or breathing.