1 x 100 IM Kick In order, a 25 of each stroke: Butterfly, Backstroke, Breaststroke, FreestyleAll done in soldier position. 2 x 50 Instructor’s choice of swim, kick, or drill. Use fins, or not. Can be a combination or all the same stroke. Question of the Day: What does “bilateral breathing” mean? Correct: 25 Free …
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What are some benefits to the rotation method? Is it okauy to not give feedback when a participant returns to the class location? Can two participants go to the instructor at the same time? Cna you think of a safe way to accomplish this? Keep Moving! Avoid being the Traffic Cop. Be the Feedback Director; …
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Goals: Learn student names Introduce self (instructor) Give clear expectations: “We’re doing supported front glides. This is what it looks like.” Earn trust: demo activities first and offer modified alternatives if you sense fear. Focus on FUN and routines. Introduce framework: activity, activity, challenge. Smile, laugh, play! Challenge – Lift one foot above water and …
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Round 1: -Sit child on the side. -Splash feet or play with toys. Use the floating smiley faces. -Press smile underwater with 1 foot, then the other. -Press smile under with both feet.– Sing Ring around the Rosey, and at the end say “…all jump in!” -Jump in; see picture: Get together in the middle: …
Longer version:
Things to remember: -Go slow. Take your time with everything.-Play! The more you play, use toys, and explore the water the more fun your swimmer will have. -Relax. If you’re anxious or struggling, stop. Move on to an activity you’re familiar with. Your anxiety will pass to your swimmer.– Repeat everything over and over and …
Round 1: -Sit child on the side. -Splash feet or play with toys. Use the floating smiley faces. -Press smile underwater with 1 foot, then the other. -Press smile under with both feet.– Sing Ring around the Rosey, and at the end say “…all jump in!” -Jump in; see picture: Get together in the middle: …
1 x 100 IM KICK1 x 50: FREE Kick w/ FINS1 x 50: FREE w/ FINS2 x 25: Position 11, w/ FINS, together. review all 3 things to SL and 11 before going. Question of the Day:What are the three things to SL and Position 11?Correct: Do your favorite ChallengeWrong: 50 Position 11 Challenge #1: …
1 x 100 IM KICK1 x 50: FREE1 x 50: BK K w/ FINS2 x 25: Position 11 w/ FINS, togetherreview all 3 things to SL and 11 before going. Question of the Day:What are two things you can do to make a flip easier?Correct: Stand at the T mark. Jump towards the wall and …
1 x 100 IM KICK1 x 50: FREE Kick w/ FINS1 x 50: BK Kick w/ FINS2 x 25: Position 11 w/ FINS, togetherreview all 3 things to SL and 11 before going. Question of the Day:What group comes after “Minnows” on COHO?Correct: Swim to the flags with only a shark fin showing above water. …
1 x 100 IM KICK1 x 50: BK Kick w/ FINS1 x 50: BK w/ FINS2 x 25: Position 11 review all 3 things to SL and 11 before going. Question of the Day:When swimming backstroke at a meet, what happens if you roll on your stomach, even for a second?Correct: Roll like a log …
1 x 100 IM KICK1 x 50: FREE kick 1 x 50: BK 2 x 25: Position 11, Togetherreview all 3 things to SL and 11 before going. Question of the Day:When swimming FREE you should breath to both sides. You should breath on every _______ stroke.Correct: Do 3 front flips and 3 back flipsWrong: …
1 x 100 IM KICK1 x 50: FREE Kick w/ FINS1 x 50: FREE w/ FINS2 x 25: Position 11 w/ FINS, together review all 3 things to SL and 11 before going. Question of the Day:Kicking is important to swimming. What is the name of the kick you do for FREE and Backstroke?Correct: Do …
1 x 100 IM KICK1 x 50: FREE Kick1 x 50: FREE Kick w/ FINS2 x 25: Position 11 w/ FINS, together.review all 3 things to SL and 11 before going. Question of the Day:What parts of your head should remain in the water when you take a breath during FREE?Correct: Walk from the wall …
1 x 100 IM KICK1 x 50: BK Kick w/ FINS no board1 x 50: FREE kick w/ FINS w/ board2 x 25: Position 11 w/ FINS, together.review all 3 things to SL and 11 before going. Question of the Day:How many feet should you push off the wall with to do a FREE streamline?Correct: …
Start of new season 1 x 100 IM KICK1 x 50: FREE kick w/ FINS1 x 50: FREE Drill: Fists w/ FINS2 x 25: Position 11; together, w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:How many yards long is this pool? How many do we say it is?Correct: …
Round 1: -Sit child on the side. -Splash feet or play with toys. Use the floating smiley faces. – Use buckets to pour water over body. Can sing “Itsey Bitsey Spider”– Sing Ring around the Rosey, and at the end say “…all jump in!” -Jump in; see picture: Get together in the middle: sing this …
1 x 100 IM KICK1 x 50: FLY Kick1 x 50: FLY Kick w/ FINS on BK2 x 25 Position 11 w/ FINS (together)review all 3 things to SL and 11 before going. Question of the Day:Is it okay to roll your body to the side when breathing during FREE?Correct: 3 x roll like a …
1 x 100 IM KICK1 x 50: Fists Drill: FREE w/ FINS1 x 50: BK w/ FINS2 x 25: Position 11 (together) w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:Show a coach how you push the water during Backstroke.Correct: Swim to 1/2 way BK, pulling on the lane …
1 x 100 IM KICK1 x 50: FREE w/ FINS1 x 50: Bk Kick w/ FINS2 x 25: Position 11 (together) w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:When doing a flip turn, what tells you you’re close to the wall?Correct: Jump off the T mark and get …
1 x 100 IM KICK1 x 50: BK w/ FINS 1 x 50: BK K w/ FINS2 x 25: Position 11 w/ FINS (together)review all 3 things to SL and 11 before going. Question of the Day:What was the name of last weekend’s swim meet?Correct: Do an extreme swim to the flags.Wrong: 50 FREE 2 …
Round 1: -Sit child on the side. -Splash feet or play with toys. Use the floating smiley faces. -Press smile underwater with 1 foot, then the other. -Press smile under with both feet.– Sing Ring around the Rosey, and at the end say “…all jump in!” -Jump in; see picture: Get together in the middle: …
1 x 100 IM KICK1 x 50: 3 kick pause, BK Drill1 x 50: BK K w/ FINS1 x 100: FREE Kick w/ FINS2 x 25: Position 11 w/ FINS (together)review all 3 things to SL and 11 before going. Question of the Day:What part of your hand enters the water first during backstroke?Correct: Float …
1 x 100 IM KICK1 x 50: Hip Slap Drill FREE1 x 100: FREE Kick w/ FINS 2 x 25: Position 11 w/ FINS (together)review all 3 things to SL and 11 before going. Question of the Day:When you do a flip turn for FREE do you streamline after the flip on your side, back, …
1 x 100 IM KICK1 x 50: Both arms at same time (double arm) BK DRILL1 x 50: Finger Tip Drag Drill (FR) w/ FINS2 x 25: Position 11 w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:What stroke was invented first? BR or FLY?Correct: Do a 25 BR …
1 x 100 IM KICK1 x 50: CH1 x 50: Kick on your side, in position 1 w/ FINS2 x 25 Position 11 w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:How much turkey did you eat?Correct: 50 BK K w/ FINS with a huge turkey bellyWrong: 100 FREE …
1 x 100 IM KICK1 x 50: Finger Tip Drag Drill FREE1 x 50: Fists Drill: FR or BK 2 x 25: Position 11 ; do it together. review all 3 things to SL and 11 before going. Question of the Day:What does “bilateral breathing” mean?Correct: Do a 50 FREE w/ FINS breathing to both …
1 x 100 IM KICK1 x 50: HLBw/R on BK w/ FINS1 x 50: FREE Kick w/ board w/ FINS2 x 25: Position 11 ; togetherreview all 3 things to SL and 11 before going. Question of the Day:How many lengths did you swim at Laps for COHO?Correct: Do that many mini jumpsWrong: Do a …
Round 1: -Sit child on the side. -Splash feet or play with toys. Use the floating smiley faces. -Press smile underwater with 1 foot, then the other. -Press smile under with both feet.– Sing Ring around the Rosey, and at the end say “…all jump in!” -Jump in; see picture: Get together in the middle: …
1 x 100 IM KICK1 x 50: Back Drill: Fists1 x 50: FREE2 x 25 Position 11 w/ FINS; do together. review all 3 things to SL and 11 before going. Question of the Day:At a swim meet, what does the LOOONG whistle before your race mean?Correct: Sprint, swim as fast as possible to the …
Round 1: Sit on the side. Slide in, or let child lay on the yellow mat. Parent gets in, then child. – Motorboat song: “Motorboat, Motorboat…: …go so slow / …go so fast/ …step on the gas!”– Sing Itsy Bitsy Spider and pour water on the child with a bucket. Start pouring water on shoulders, …
1 x 100 IM KICK1 x 50: FREE Drill: Fists1 x 50: Backstroke2 x 25 Position 11; together. review all 3 things to SL and 11 before going. Question of the Day:What habit does Coach Jeff want you to learn, the most?Correct: Do 1 Streamline that turns into a flipWrong: 3 x SL 1 x …
1 x 100 IM KICK1 x 50: FREE Drill: Fists1 x 50: BK; touch wall on your back.2 x 25 Position 11: Do this together.review all 3 things to SL and 11 before going. Question of the Day:How many more strokes do you take at the flags when swimming BACK?Correct: Do 3 x Front flip …
Round 1: -Sit on side. Splash and Kick-Motorboat Song-Push float toy underwater with feet or hands. -Humpty Dumpty Round 2: Front Floats and climbing out of the water. Throw a toy and get it. Round 3: Throw a toy and Get it. Motorboat to the toy. Go FAST and pull in an “S” shape. Back …
1 x 100 IM KICK1 x 50: FREE Drill: Fingertip Drag1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:Drills are doing something different or wrong to make a stroke better. Name a drill that isn’t “Fingertip Drag”Correct: Do that drill to 1/2 way and backWrong: …
1 x 100 IM KICK1 x 50: FREE Drill: Fingertip Drag 1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:What is a “drill” in swimming?Correct: Pick something specific to improve and do it: 50 FREEWrong: 100 FREE kick w/ fins w/ board 2 x {5 …
1 x 100 IM KICK1 x 100: CHOICE (fly, bk, br, free) 1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:During FREE and BK you rotate along your “long axis.” What does that mean?Correct: Do a 50 HLBw/R on BK w/ FINSWrong: Do a 100 …
1 x 100 IM KICK1 x 100: FREE Kick w/ Board 1 x 50 Position 11 w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:How much candy did you get?Correct: Celebrate like you’re throwing your candy in the airWrong: Pout in the corner for at least 2 minutes. 2 …
Halloween! Halloween Round 1:– Sit on side. Splash and Kick. – Sitting on side, push the smile face floats underwater with hands and feet.– Throw a toy, jump in, front float to the toy, back float back to the wall. – Repeat. SONG: To scare some folks on Halloween,I’ll tell you what I’ll do.I’ll hide …
1 x 100 IM KICK1 x 50: Vampire Bat Attack!1 x 50 Zombie Position 11 review all 3 things to SL and 11 before going. Question of the Day:If a Vampire Bat bites you, when do you become a vampire?Correct: Outrun the vampiric strain with a vigorous 50 FREE KICK w/ FINS w/ BoardWrong: Collapse …
1 x 100 IM KICK1 x 100: FREE1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:What is better, as a beginner, to focus on: speed or skill?Correct: Do a SL + 3 Super Good FREE strokes.Wrong: Do a 50 SPRINT FREE Kick w/ FINS w/ …
1 x 100 IM KICK1 x 100: FREE Kick w/ board 1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:What part of the body exists the water first when swimming Backstroke? during each strokeCorrect: Do 3 handstands for 3 seconds eachWrong: Do a 50 BK …
1 x 100 IM KICK1 x 100 FREE Kick 1 x 50 Position 11 w/ FINS review all 3 things to SL and 11 before going. Question of the Day:Should you stop kicking during freestyle to breathe? Correct: Do 20 flutter kicks without moving in the shallow. Wrong: Do a 50 FREE where you never …
1 x 100 IM KICK1 x 100: FREE Kick w/ FINS w/ Board1 x 50 Position 11review all 3 things to SL and 11 before going. Question of the Day:At a swim meet what do the 5 short whistles mean?Correct: Do 3 handstands that turn into front flips.Wrong: Do a 50 FREE 2 x {r1:5 …
Round 1: -Sit child on the side. Splash and Kick feet; Motorboat song.-Throw a toy from the side. Jump in together after your personal cueing. — Front float to get toy. — Back float back with the toy. – Repeat Song 1: Round 2:– Blast off the wall. Hold in back float, put feet on …
1 x 100 IM KICK1 x 50: FREE1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:Wearing FINS helps your kick and makes you go faster. How does it help you breath to the side?Correct: 50 FREE w/ FINSWrong: 100 FREE K w/ fins w/ board …
1 x 100 IM KICK1 x 50: HLBw/R on BK1 x 50 Position 11 w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:When swimming FREE show me how much your hips and shoulders should tilt with each stroke.Correct: 50 FREE w/ FINSWrong: 50 FREE Kick w/ board 2 x …
1 x 100 IM KICK1 x 50: BK Kick 1 x 50 Position 11 w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:What can you swim in a 50 FREESTYLE at a swim meet?Correct: Do a 50 “FREESTYLE”Wrong: Do a 50 back crawl 2 x {5 x SL + …
1 x 100 IM KICK1 x 50: HLBw/R w/ FINS on BK1 x 50 Position 11 w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:What swim skill is the BEST for a lazy swimmer?Correct: Do 2 x SL with no kickWrong: Do a 50 FREE w/ FINS w/ 2 …
1 x 100 IM KICK1 x 50: FLY Kick w/ FINS1 x 50 Position 11 w/ FINSreview all 3 things to SL and 11 before going. Question of the Day:What does “undulate” mean? Say or show.Correct: Do a 50 FLY K w/ FINSWrong: Do a 100 FLY K w/ FINS 2 x {10 x SL …
1 x 100 IM KICK1 x 50: HLBw/R 1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:Is swimming like dancing?Correct: Do a 10 second swim dance.Wrong: Do 50 jumps in one place. 2 x {10 x SL + 5 Kicks in Position 11 + 1 …
1 x 100 IM KICK1 x 50: BK Kick in soldier1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:Show me how you would begin (before you push off) a backstroke streamline.Correct: Push off the wall and do a back flip.Wrong: Do 3 x BK SL’s …
1 x 100 IM KICK1 x 50: Super Slow BK1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:How many more strokes do you take during BK after the second set of flags?Correct: Do 3 handstands that turn into front flips.Wrong: Do 3 x SL on …
1 x 100 IM KICK1 x 50: FREE as slow as possible, still moving, still kicking.1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:What part(s) of your foot pushes the water during flutter kick?Correct: Do a 50 FLY K w/ FINSWrong: DO a 50 FREE …
1 x 100 IM KICK1 x 50: FREE Kick w/ FINS w/ Board1 x 50 Position 11 review all 3 things to SL and 11 before going. Question of the Day:What should STAY in the water when you take a breath on FREE?Correct: Do 10 spins above the water without touching the bottom.Wrong: Turn your …
Parent Tot – Safe Entry Song: Head, Shoulders, Knees, and Toes Child seated on the wall. Parent in the water. Sing while touching your head and shoulders while you match lyrics. Touch child’s “head,” and “shoulders” with hands or splashes in tune to the lyrics.
We get a lot of questions about what the rotation method is. I think that the single most important thing you should be teaching your swim instructors is to keep their students moving. Make the swimmers, swim. You can do that a few ways, but the most important and easiest thing you can do it …
1 x 100 IM KICK1 x 50: FREE w/ FINS & breathing every 3 strokes (both sides)1 x 50 Position 11 w/ FINS; review all 3 things to SL and 11 before going. Question of the Day:A “6 beat” kick is where you do 6 FREE kicks every “_______.”Correct: Do a 50 FREE K w/ …
1 x 100 IM KICK1 x 50: BK Kick1 x 50 Position 11; review all 3 things to SL and 11 before going. Question of the Day:During FREE, your hand exits the water next to what body part?Correct: ANYTHING to 1/2 wayWrong: 50 FREE 2 x {5 x 3 FREE + Front Flip 6 x …
1 x 100 IM KICK1 x 50: FREE w/ FINS1 x 50 Position 11 w/ FINS; review all 3 things to SL and 11 before going. Question of the Day:What position should your arm be in when it enters the water during FREE?Correct: FLY Kick w/ head above water to 1/2 wayWrong: 50 BK kick …
4 x SL or Front glide FINS and Kickboard8 x Go across to benches with face in the water
1 x 100 IM KICK1 x 50: FREE Kick w/ Board w/ FINS1 x 50 Position 11 w/ FINS; review all 3 things to SL and 11 before going. Question of the Day:If you breathe every three strokes, is it “bilateral?”Correct: Do 3 Dolphin flipsWrong: 50 BK w/ FINS 2 x {6 x 25 on …
1 x 100 IM KICK1 x 50: BK w/ FINS1 x 50 Position 11 w/ FINS; review all 3 things to SL and 11 before going. Question of the Day:How do you hold the board for FLY kick? And for FREE kick?Correct: 50 BK or FREE or FLY K w/ finsWrong: BK K w/ FINS …
1 x 100 IM KICK1 x 50: FREE Kick w/ FINS and Board1 x 50 Position 11; review all 3 things to SL and 11 before going. Question of the Day:Show me the three ways to hold a kickboard. Correct: Do a 50 CHOICE kick w/ FINSWrong: Do a 50 FREE Kick w/ FINS 3 …
4 x SL on the surface FREE arms review 6 x SL + 5 FREE + 1 breath to the side 4 x 25 FREE Kick w/ FINS 4 x SL on BK
Need fins today. 1 x 100 IM KickFly, Back, Breast, Free; all kicking. No arms 2 x 25 Position 11Review 3 things to SLReview 3 things to Position11 Question of the Day:What is the name of the freestyle and backstroke kick? Correct: Do 20 jumps in one place, always touching the bottom.Wrong: Do 100 flutter …
Warmup: 1 x 100 IM Kick1 length of each stroke in order: Fly, Back, Breast, FreeAll in soldier; NO ARMS 2 x 25 Position 11: What are the 3 things to SL?What are the 3 things to Position 11? Question of the Day:What part of your arm should be the highest above the water when …
Warmup: 1 x 100 IM Kick: one length of each strokeFly, Back, Breast, Free: all kicking in soldier position. 2 x 25 Position 11: Review 3 things to StreamlineReview 3 things to Position 11 Question of the Day: You should do a streamline every single time you push off the wall. True or FalseCorrect: Put …
Warmup:1 x 100 IM Kick 1 length of each stroke, Butterfly Kick, Backstroke Kick, Breaststroke Kick, Freestyle Kick 2 x 25 Position 11: Review 3 things to Streamline, and 3 things to Position 11 before we start Question of the Day: This pool is 20 yards. True or FalseCorrect: 2 handstands that turn into a …
Deerspring Pool: 50 Meters Review what 50 meters means and how we say it. 100 IM Kick: switch at 1/2 way.1 x 50 Position 111 x 50 FREE Question of the Day:This pool is 50 meters long. How long are Olympic Pools?Correct: Jump off the blocks 2 times. Wrong: Swim to the lifeguard chair and …
1 x 100 IM KICK1 x 50: Kicking on your side 1 x 50 Position 11; review all 3 things to SL and 11 before going. With FINS Question of the Day:What MUST touch the wall at the end of a 50 FREE race? Correct: Push off the wall with your hands and do a …
1 x 100 IM KICK1 x 50: BK w/ FINS1 x 50 Position 11; review all 3 things to SL and 11 before going. W/ FINS Question of the Day:Good swimming has three things. Choose the wrong answer.Posture, Line, Balance, Variation. Correct: show good swimming to 1/2 way and backWrong: Do a 50 FREE Kick …
1 x 100 IM KICK; no board1 x 50: FLY Kick w/ FINS1 x 50 Position 11; with FINS Question of the Day:When you’re doing a streamline, how far should you get before you get to the surface?Correct: Do 2 wrong streamlines.Wrong: Do 3 x streamline on the surface 3 x {1 x 100: BK …
1 x 100 IM Kick1 x 50 FREE w/ FINS2 x 25 Position 11; with FINS 3 x {3 x SL + 5 FREE + 1 Breath4 x 25 on 1:00 w/ FINS FREE1 x 50 BK no fins1 x Challenge} Challenges:
1 x 100 IM Kick1 x 100 NOT FREE1 x 50 Position 11 w/ FINS; tell coach all 3 to SL and 11 before you go. Question of the Day: We do position 11 every single day. Why?Correct: 1 x 50 CH w/ FINSWrong: 1 x 50 Position 11 w/ FINS 3 x {1 x …
1 x 100 IM Kick1 x 100 FREE w/ FINS1 x 100 BK w/ FINS1 x 50 Position 11 w/ FINS: tell coach all 3 things to SL and 11 before you go Question of the Day:Kicking is essential to a fast swim. What is the strongest kick? like which one will get you to …
1 x 100 IM Kick1 x 100 IM 1 x 100 CH w/ FINS (kick, swim, drill)1 x 50 Position 11 w/ FINS: tell coach all 3 things to SL and 11 before you go Question of the Day:Next to what body part should your hand EXIT the water during FREE?Correct: Do 5 spins on …
1 x 50 Freestyle kick with FINS and a Board 3 x Streamline to the flags. 1) Lock your thumb2) Squeeze your ears3) Look down. Challenge #1:Push off the wall in AIRPLANE on surface with no kicking and get to the flags.Do it again, underwater 3 x Streamline to the flags then 3 free strokes …
1 x 100 IM Kick1 x 100 FREE Kick w/ Board1 x 50 FLY Kick w/ FINS1 x 50 Position 11 w/ FINS; tell coach all 3 things to SL and 11 before. Question of the Day:At a swim meet there are 5 short whistles, then 1 long whistle. What does the LONG whistle tell …
1 x 100 IM Kick1 x 100 FREE Kick w/ Board1 x 50 FLY w/ FINS; 2 strokes then FLY Kick rest of each 251 x 50 Position 11 w/ FINS: tell coach all 3 things to 11 and SL before you go. Question of the Day:Your body should rotate when you swim FREE and …
1 x 100 IM Kick1 x 100 FREE Kick w/ Board1 x 50 Free with fly kick w/ FINS1 x 50 Position 11 w/ FINS; tell coach all 3 things to SL and 11 before you go. Question of the Day:A drill is something we do that’s different to get better at a stroke. Name …
1 x 100 IM Kick1 x 100 BK Kick w/ FINS1 x 100 FREE Kick w/ FINS1 x 50 Position 11; no fins; tell coach all 3 things to SL and 11 Question of the Day:How many lengths do you do in a 50 at Deerspring?Correct: 1 super slow, lazy flip as slow as you …
1 x 100 IM Kick1 x 100 FLY Kick w/ FINS1 x 50 FLY Kick no fins1 x 50 Position 11; tell coach all 3 things to SL and 11 before you go. Question of the Day:There are two things you do when swimming to make you move forward. What are they?Correct: Use both arms …
1 x 100 IM Kick1 x 100 FREE Kick w/ board and w/ FINS1 x 100 BK w/ FINS1 x 50 Position 11 w/ FINS; tell coach all 3 things before you go Question of the Day:Building endurance is increasing your ability to swim longer without getting tired. Which distance would help you build greater …
Skill assessment is crucial to a robust swimming program. You need to be tracking skill progress and using metrics you’re comfortable with to guide your swimmer through your swimming progression. When you create your own skills and levels with our online Lesson Management database you can easily update your swimmer’s progress through evaluations. Evaluate swimmers …
1 x 100 IM Kick1 x 100 FREE kick w/ FINS and kickboard1 x 50 Position with FINS; tell coach all 3 things to SL and 11 before you go. Question of the Day:Breaststroke has four key pieces: Arms, Breath, Kick and ….Correct: Push off the wall and glide as far as you can; NOT …
1 x 100 IM KICK1 x 100: BK w/ FINS2 x 50: FREE w/ FINS1 x 50 Position 11; review all 3 things to SL and 11 before going w/ FINS Question of the Day:What rotates along your spine while you’re swimming freestyle?Correct: Kick in SL to 1/2 way spinning the whole time w/ FINSWrong: …
1 x 100 IM Kick1 x 100 FREE Kick w/ FINS & Board1 x 50 BK no fins1 x 50 Position 11; tell coach all 3 things to SL and 11 first. Question of the Day:Fins can make you faster if you use them. How do they make you faster?Correct: 50 CH no BR w/ …
1 x 100 IM Kick1 x 100 FREE Kick w/ board1 x 50 FLY K no board.1 x 50 Position 11: tell coach all 3 things to SL and 11 before you go. Question of the Day:Swimming is moving your arms and legs to move in the water. How does body “posture” help you swim …
1 x 100 IM Kick2 x 50 FREE Kick w/ FINS; rest after each 50. Turn your head to the side to breathe.1 x 50 CH w/ FINS1 x 50 Position 11: w/ FINS; tell coach 3 things to SL and 11 before you go. Question of the Day:Where should the flutter kick (free/bk) begin? …
1 x 100 IM Kick1 x 100 BK w/ FINS1 x 50: Position 11 w/ FINS; tell coach 3 things to SL and 11 before you go. Question of the Day:Name 2 ways you can make yourself go faster in the water.Correct: 3 Dolphin flips with FINSWrong: 50 FREE w/ FINS 3x {1 x 100 …
1 x 100 IM Kick2 x 50: BK K w/ FINS1 x 50: Position 11 w/ FINS: tell coach all three things to SL and 11 before you go. Question of the Day:Fins make you go faster. What skill does wearing fins help you with?Correct: Do 100 of any type of kicks between the wall …
1 x 100 IM Kick2 x 50: 2 strokes of FLY + Fly kick the rest of each 251 x 50: Position 11; tell coach all 3 things to SL and 11 before you go. Question of the Day:What will happen at a swim meet if you jump off the bottom of the pool?Correct: Go …
1 x 100 IM KICK1 x 100: FREE w/ FINS1 x 50: BK1 x 50 Position 11; review all 3 things to SL and 11 before going. Question of the Day:When doing a flip turn, where should your hands be when your feet touch the wall?Correct: Do 3x SL with any kickWrong: 50 FREE 3 …
1 x 100 IM KICK1 x 50: CHOICE1 x 50 Position 11; review all 3 things to SL and 11 before going. Question of the Day:What stroke is (11, Eat, 11) used in?Correct: Do 10 BR kicks underwater; look at your feet.Wrong: Do a 25 BR Kick on your back, then a 25 FREE 3 …
1 x 100 IM KICK1 x 50: BK1 x 50 Position 11; review all 3 things to SL and 11 before going. Question of the Day:Should the knees rise above the water when you’re doing Breaststroke kicks on your back?Correct: Wrong: 3 x {2 x 50: BK; #1 with FINS, #2 w/o FINS3 x SL …
1 x 100 IM Kick1 x 100 FREE w/ FINS1 x 50 Position 11 w/ FINS; tell coach 3 things to SL and 11 before going. Question of the Day: During Freestyle, what part of your arm should be highest as you reach over the water back into position 11?Correct: Do a 10 yard “chicken …
1 x 100 IM Kick1 x 100 BK K1 x 50 Position 11; tell coach all 3 things to SL and 11 before starting. Question of the Day:You do a flip turn on which two strokes?Correct: Do 3 handstands that turn into front flips. Wrong: Swim to 1/2 way and back. Do a flip at …
1 x 100 IM Kick1 x 100 FREE w/ FINS1 x 50 Position 11; tell coach 3 things to SL and 11 before starting; with FINS Question of the Day: Fins help you go faster. What part of the swim do they help you learn?Correct: Do 50 Flutter kicks between wall and flags; don’t have …
1 x 100 IM Kick1 x 50 FLY Kick1 x 50 Position 11: tell coach all 3 things to SL and 11 before you begin Question of the Day: When you’re doing front flips, what skill are you working on?Correct: Do 3 flips of any typeWrong: Do 2 handstands and 2 front flips, then 30 …
1 x 100 IM KICK1 x 50: BK Kick in soldier1 x 50 Position 11; review all 3 things to SL and 11 before going. Question of the Day:The pinky finger enters the water first on which stroke? Butterfly, Backstroke, Breaststroke, or Freestyle?Correct: 50 CHWrong: 50 BK 3 x {1 x 100 FREE w/ FINS3 …
1 x 100 IM Kick1 x 50: FREE w/ FINS1 x 50 Position 11 with FINS; review all 3 things for SL and 11 before starting. Question of the Day:What is the official name of a freestyle and backstroke kick?Correct: 50 Kick with FINSWrong: 50 FLY Kick no fins 3 x {1 x 100 FREE …
1 x 100 IM Kick1 x 50 BK1 x 50 Position 11: review 3 things for 11 and SL before starting Question of the Day:What is the fastest position in the water?Correct: Do 3 x SL, top, bottom, or underwater, and on any side of body.Wrong: 50 FREE 3 x {1 x 50: Position 11 …
1 x 100 IM Kick2 x 50: Kick on your side; always looking at Lifeguards1 x 50 Position 11; tell coach all 3 things to SL and 11 before you go. Question of the Day:What is best for good swimming?a) strong arms. b) straight, long body. c) crazy fast kickingCorrect: 50 CHWrong: 50 BK Kick …
1 x 100 IM Kick2 x 50: 18 Kicks on your side, then 3 strokes of FREE (see picture)1 x 50 Position 11: tell coach all three things to 11 and SL Question of the Day:When you’re swimming FREE, your hips should rotate. How much should they rotate?1) All the way to the sky, like …
1 x 100 IM Kick2 x 50 Position 11 for 5 kicks then 3 FREE1 x 50 Position 11; tell coach the three things for SL and 11. Question of the Day:When you do fly kick should you “snap” your feet?Correct: Do a 50 FLY KickWrong: Do a 50 BK K 3 x {1 x …
1 x 100 IM Kick1 x 100 IM1 x 50 Position 11; tell coach all 3 things to 11 and SL before you go. Question of the Day:Where does the butterfly kick begin? What body part?Correct: Do a 50 FLY KickWrong: Do a 50 BK Kick 3 x {2 x 50 on 2:00: FREE Drill1 …
1 x 100 IM Kick1 x 100 FREE build; swim each 25 a little bit faster.1 x 50 Position 11; tell coach all 3 things to SL and 11 before you go. Question of the Day:When you breathe during freestyle, where should your arm be? The one that you’re not breathing towards.Correct: 50 CHWrong: 50 …
1 x 100 IM Kick2 x 50 FREE: Kick / Swim x 25: kick on the first 25, then swim on the second.1 x 50 Position 11: tell coach 3 things to SL and 11 before you go. Question of the Day: What is the name of the turn you do at the wall for …
1 x 100 IM Kick2 x 50 FREE: K / S x 25; kick in soldier on the first 25, and swim on the second 25.1 x 50 Position 11; tell coach all 3 things to SL and 11 before you start. Question of the Day:Describe how you would swim this set: 2 x { …
1 x 100 IM Kick2 x 50 FLY K / BK x 25; 1st 25 = FLY K, 2nd 25 = BK1 x 50 FREE1 x 50 Position 11: tell coach all 3 to SL and 11 before you go. Question of the Day:What does “IMO” mean in this context: 4 x 100 on 1:00 …
1 x 100 IM Kick2 x 50 FREE: EZ / Fast x 25: 1st 25 = Easy, 2nd 25 = Fast. 1 x 100 BK: Have a strong kick. 1 x 50 Position 11; tell coach all 3 things to SL and 11 before you begin. Question of the Day: Describe how you’d swim the …
1 x 100 IM Kick4 x 50: K / S x 25: kick down and swim back; your choice of strokes.1 x 50 Position 11: tell coach jeff all three things to 11 and SL before you go. Question of the Day:What rotates when you swim freestyle? Show me.Correct: Do 3 x SL + 1 …
1 x 100 IM Kick4 x 50 BK: EZ / Fast x 25; easy the first 25 and fast the second.1 x 50: Position 11: tell coach 3 things to SL and 11 before you go; then do them. Question of the Day:When you do a flip turn your feet land on the wall. Should …
1 x 100 IM Kick1 x 100 BK1 x 50 Position 11: tell coach 3 things for SL and 11 before you start. Question of the Day:Name on activity we do, or challenge, that helps you work on flip turns.Correct: 3 front flips and 3 back flips in a ballWrong: 3 x SL + Flip …
1 x 100 IM Kick1 x 100 IM1 x 50 Position 11: tell coach 3 things for SL and 11 before you go. Question of the Day: What kick should you do during your streamline on FLY, BK, and FREE?Correct: Do around the world FLY K to the flagsWrong: Do a 50 Fly Kick 3 …
1 x 100 IM Kick1 x 100 IM1 x 50 Position 11; tell coach all 3 things to SL and 11 before you start. Question of the Day:What stroke’s kick is called the “whip kick?”Correct: Float on your back and only using your hands get from the “T” mark to the flags.Wrong: Do 3 x …
1 x 100 IM Kick1 x 100 Each 25 something different: kick, swim, drill; CH1 x 50 Position 11; tell coach all 3 things to SL and 11 first. Question of the Day: What strokes use “flutter kick?”Correct: Do 50 flutter kicks between wall and flags without movingWrong: Do a 50 BK K 3 x …
1 x 100 IM Kick4 x 25 Speedplay: BK Kick (ez/fast, fast/ez, all fast, all ez)1 x 50 CH Swim1 x 50 Position 11: tell coach all three things for SL and 11 before you go. Question of the Day:When swimming backstroke should you tilt your chin up in the air, or tuck it a …
1 x 100 IM Kick4 x 25 Speedplay FR (see below for how)#1: Easy / Fast#2: Fast / EZ#3: All Fast#4: All EZ1 x 50 Position 11: tell a coach all 3 things to SL and 11 Question of the Day:You need to glide during a breaststroke stroke. In what position do you glide?Correct: Do …
1 x 100 IM Kick4 x 25: Speedplay FREE: see below for how to swim: #1: Easy / Fast #2: Fast / EZ #3: All Fast #4: All EZ1 x 50 Position 11: tell coach all 3 things for SL and 11 before you go. Question of the Day: True or False: When swimming freestyle …
1 x 100 IM kick1 x 50 FREE1 x 50 BK1 x 50 FLY Kick1 x 50 Position 11: tell coach all 3 things to SL and 11. Question of the Day: What is coach Jeff’s favorite food? BONUS: Second favorite? Correct: Swim like your favorite food would if it could.Wrong: Do a 50 BK …
1 x 100 IM Kick1 x 100 FREE1 x 100 BK1 x 50 Position 11: tell coach all 3 things for SL and 11 before you start. Question of the Day:What can you get rid of to help you sink?Correct: Float in a star on the surface, turn into a ball and sink to the …
1 x 100 IM Kick1 x 100 Kick: FREE or BK in soldier1 x 100 FREE breathing every 3 strokes (to both sides). 1 x 50 Position 11; tell a coach all 3 things for SL and 11 before you go. Question of the Day:Demonstrate an example of “goggle in breathing” for freestyle.Correct: 50 double …
1 x 100 IM Kick1 x 100 BK1 x 100 FREE1 x 50 Position 11: tell a coach all 3 things for SL and 11 before you go. Question of the Day: True or False: Aerobic conditioning mean’s doing exercise that strengthens your heart and breathing ability.Correct: Do a 50 CHOICE; focus on relaxed but …
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1 x 100 IM Kick8 x 25: stop at each wall for 10 seconds. FREE / BK x 25 (free one way, backstroke the other).1 x 50 Position 11 tell a coach 3 things for SL and 11 before you start. Question of the Day:What muscles get tired faster: your arms or your stomach?Correct: Do …
1 x 100 IM Kick1 x 100 Changing Kick: Do no more than 10 kicks of the same stroke in a row.1 x 50 Position 11: tell coach jeff all three things for SL and 11 Question of the Day:What is the difference between “jammers” and “speedos?” BONUS: what are they?Correct: Jump as high as …
Throw a Toy and Get it Have the child or a parent throw a toy into the water. The parent does their cueing, “1, 2, 3, Go!” and then pulls the child into their arms in the water, and into a front float. Do a front float to the toy and get it Return to …
1 x 100 IM Kick4 x 25: Speedplay BK Kick1. EZ/ Fast (halfway easy, halfway fast)2. Fast / EZ3. All Fast4. All EZ1 x 100 FREE1 x 50 Position 11; tell coach jeff 3 things for SL and 11. Question of the Day:What position does the freestyle arm stroke begin and end in?Correct: Do a …
100 IM Kick4 x 25: No freestyle2 x 50: FR1 x 50 Position 11; tell coach all 3 things for SL and 11 before you go. Question of the Day: Does “bilateral” breathing mean doing it to both sides?Correct: Stand in shallow water and do 10 breaths to the side starting with your face in. …
1 x 100 IM Kick1 x 100 CH1 x 50 Position 11: tell coach all 3 things to SL and 11 Question of the Day:The distance from the wall to the second yellow buoy is always X amount of meters. How many meters is “X”? Correct: Do 15 jumps where your belly button gets above …
1 x 100 IM Kick2 x 50: FREE K / FREE x 25 (25 FR Kick, 25 Free swim)1 x 50 Position 11: tell coach all three things for SL and 11. Question of the Day:If you don’t do a SL at a swim meet will you be disqualified?Correct: Do 3 “not a streamline” streamlinesWrong: …
1 x 100 IM Kick4 x 50: IM Order (IMO) All are 25 K, 25 Swim1 x 50 Position 11: tell coach all three things for SL and 11. Question of the Day: Name an event at a swim meet that you might participate in.Correct: Do 4 Handstands that turn into front flips and 1 …
1 x 100 IM Kick4 x 25: Rest at each wall: FREE or BK K1 x 50: Position 11; tell coach all 3 things to SL and 11. Question of the Day: How far should you streamline? To what markers?Correct: 3 x SL + FlipWrong: 50 FREE Make a choice: 10 x 50 or 5 …
1 x 100 IM Kick1 x 100 BK1 x 50 Position 11: tell coach 3 things for SL and 11 Question of the Day: When swimming any stroke what position should your arms move through?Correct: 10 Front flips + 3 handstands. Wrong: 50 Position 11 3 x {3 x SL + 1 BR with a …
1 x 100 IM Kick1 x 100 CHWhat year is it?C: 50 CHW: 50 BK1 x 50 Position 11: tell coach all 3 things to SL and 11. Question of the Day: What is the word that coach jeff HATES to say?Hint: BRCorrect: 50 BRWrong: 50 FREE Kick 3 x {1 x 50: FREE fast1 …
1 x 100 IM Kick8 x 25: CH / IM O x 251 x 50 Position 11: tell a coach all 3 for SL and 11 Question of the Day: What kick are you allowed to do on EVERY single Streamline?Correct: Do 10 undulations above the T mark.Wrong: 50 FLY Kick 2 x{1 x 100: …
1 x 100 IM Kick8 x 25: IM Order 1st 4 are Swim, Last 4 are KICK1 x 50 Position 11: tell coach 3 things for SL and 11 Question of the Day: What is the youngest age you can be on Coho?Correct: Do that number of back flips in a ballWrong: Swim a 50 …
1 x 100 IM KICK4 x 50: BK or FREE1 x 50 Position 11: Tell a coach 3 things for SL and Position 11. Question of the Day:What date of the year is New Years?Correct Do 1 position 1 jumps where your belly button gets above the water surface.Wrong: Do a 50 FREE with at …
1 x 100 IM KICK4 x 50: IM Order: K / S x 251 x 50 Position 11; tell a coach all 3 things to SL and 11 before you go. Question of the Day: How many weeks are in a year?Correct: Do that number of flutter kicks somewhere between wall and flags.Wrong: Do double …
1x 100: IM K3 x 50: Kick or Swim CH not all same stroke1x 50: Position 11. Tell coach three for SL and 11. white+: 1 x 200 Question of the Day:What body position moves fastest through the water?correct: do three different streamlines. With hands. No hands. Etc. Wrong: 1 x 50 BK K 2 …
1 x 100 IM Kick3 x 50: FLY K / FREE x 251 x 50: Position 11: tell coach all three things to SL and 11 before you go.White+: 1 x 200 BK K / BK x 50 Question of the Day:What stroke is upside-down and backwards?Correct: Do 50 FLY Kicks between wall and flags.Wrong: …
1 x 100 IM Kick2 x 50: CH1 x 50 Position 11: tell coach all 3 things for SL and 11 before going.White+1 x 200 BK Question of the Day: Point to your “center of buoyancy.”Correct: Lay on your belly, then spin to your back and belly again without sinking.Wrong: Do 100 flutter kicks between …
1 x 100 IM Kick2 x 50: FLY K / FREE x 251 x 50 Position 11: tell coach all 3 things for SL and 11 before going. Question of the Day: How many strokes does it take you to do 1x 25 of FREE? Guess, then swim it.Correct (+-2): Handstand rewind 3x.Wrong(>+-2): 50 FREE …
1 x 100 IM Kick2 x 50: BK K / BK x 25 1 x 50 Position 11: tell coach all 3 things for SL and 11 before going.White+1 x 200 FREE Question of the Day: Should your hands be at your sides, or near 11 when you start your flip turn?Correct: Do 10 flips …
1 x 100 IM Kick4 x 50: K / S x 25 (IM O)White+: Also do 1 x 200 BK or FREE (Streamlines past the flags every time). 1 x 50 Position 11: tell coach all 3 things to SL and 11. Question of the Day: What do you “anchor” when you’re swimming Freestyle? Where?Correct: …
1 x 100 IM Kick4 x 75: K / S / CHK and S = IM O so 1st 75 would be 25 K fly, 25 swim fly, 25 choice.1 x 50 Position 11; tell coach all 3 things for SL and 11 Question of the Day: How many kicks should you do per amrstroke …
1 x 100 IM KickMin/Sharks: 3 x 50 BK K / BK x 25 (Bk kick down, and bk swim back). White+:3 x 100: Drill / S x 25: 1=BK, 2=BR, 3=CH 1 x 50 Position 11: Tell coach all 3 things for SL and 11 before you go. Question of the Day: What do …
1 x 100 IM KickMin / Sharks: 4 x 50: 1&2 = BK K, 3&4= FREE with a strong kickWhite +:3 x 100: 1&2= CH (Drill / Swim x 25: same stroke), 3= FREE fast kick whole time1 x 50 Position 11: recite 3 things for SL and 11 before you go. Question of the …
1 x 100 IM Kick3 x 50 (Min/Shark) 100 (White+) CHOICE, 1 must be Kick1 x 50 Postion 11; recite 3 things for SL and 11. Question of the Day:This is a 20 yard pool. How many lengths do you need to do for an exact 200?Correct = 50 CHWrong = 50 FLY K on …
Challenge: Swim BR on your back, underwater from T to the Flags. Challenge:Lay on your side and paddle your arm like a canoe, not pushing past your hips. Get to 1/2 way without hitting a lane line or wall.
Challenge: Underwater place the crown of your head against the middle of the + mark. While staying underwater, and keeping head pressed to the wall, do 3 Breaststroke Kicks Challenge:Float on back in SL. Press legs and feet together too. Only wiggling body like a worm switch orientation. Rotate so feet go where your head …
Warmup: 1 x 100 IM KickPrevention or Treatment? Pick one.Prevention: 3 x SL + FAST FREE kick to the flags. Then do 1 x 50 FREE with a good streamline.Treatment: Swim a 50 FREE as fast as possible but sloppy. Then do 3 x SL to the flags. 1 x 50 Position 11; scream all …
Warmup: 1 x 100 IM KickFact or Fiction? Pick one and do it. Fact: Streamline makes you swim faster. Do 2 x 50’s FREE with a SL that takes you past the flags.Fiction: Streamline is stupid and I can skip it because I’m awesome! Do 3 x 50’s FREE with NO SL. 1 x 50 …
Song: Head, Shoulders, Knees, and Toes Child seated on the wall. Parent in the water. Sing while touching your head and shoulders while you match lyrics. Touch child’s “head,” and “shoulders” with hands or splashes in tune to the lyrics. Parent Tot – Song – If you’re happy and you know it Can do this …
Warmup: 1 x 100 IM Kick1 x 50 2 FLY + FLY K1 x 50 BK1 x 50 2 BR + BK K1 x 50 FREE1 x 50 Position 11; say all three things for SL and 11 with someone else “Jinxing” each other in a good way. Question of the Day: Name one way …
Warmup: 1 x 100 IM Kick4 x 50: All different; kick, swim, or drill as long as they’re not exact same.1 x 50 Position 11: tell coach jeff all three things to SL and 11 before you go. Question of the Day: We do 11, Eat, 11 to get better at Breaststroke arms. Name one …
Warmup: 1 x 100 IM KICK1 x 100: 11 Kicks in position 11 + 2 Fly1 x 100 11 Fly Kicks + 11 FREE strokes1 x 50 Position 11; tell coach jeff all three things to SL and 11 before you go. Question of the Day:How much of your face should remain in the water …
Warmup: 1 x 100 IM KickVOTE: A) 4 x 50: BK / FREE x 25B) 2 x 100: 1 BK, 2 FR1 x 50 Position 11; tell coach jeff all three things to 11 and SL 1st. Question of the Day:Show me how you “stretch” for the wall at the end of a 25 FREE …
Warmup: 1 x 100: IM Kick4 x 50: FR K or BK1 x 50 Position 11. Tell Coach nancy the three things to SL and Position 11 before you go. Question of the Day: A six-beat kick is the number of flutter kicks you should do per arm stroke cycle. For what stroke? Correct: Do …
Warmup: 1 x 100 IM Kick270 Kicks of any kind while you swim.Vote:A: Coach jeff chooses for youB: Everyone shares a 500. 1 x 50 Position 11; tell coach jeff all three things to SL and 11. Question of the Day: Who won the presidential election in Illinois?Correct: Swim to 1/2 like you’re 78 years …
Check out this, and other challenges here: https://www.swimminglessonsideas.com/practice-components/
Warmup: 1 x 100 IM Kick5 minute Trick and Treat Swim#1: Trick– 50 FREE Kick with BR arms. Treat– Flip twice any direction #2: Trick – 50 FLY Kick with M&M pickups (pick them off the ground). Treat– Throw the M&M’s in the air and eat them. #3: Trick – 50 BK but you’re a …
Warmup: 1 x 100 IM Kick1 x 50 Graveyard scramble. Weave between the headstones.1 x 50 Frankenstein Monster Raise: groan and float, get struck by lightning and zoom into life for 5 strokes.1 x 50 Defend against the Vampire Bats!1 x 50 Position 11 Zombie! tell coach jeff 3 for SL and 11 first. 3 …
Warmup: 1 x 100 IM Kick2 x 50 BR K on BK / FREE x 252 x 50 BK / FREE x 251 x 50 Position 11; tell coach jeff the three things for SL and 11. Question of the Day: Aerobic training is swimming a lot over time to build up your lungs, muscles, …
Warmup: 1 x 100 IM Kick2 x 50 FREE: Take 10 seconds rest in between2 x 50 FLY K / BK x 25: Take 10 seconds rest1 x 100 IM1 x 50 Position 11; tell coach jeff the three things for SL and 11. Question of the Day: How often should you breathe when doing …
Motorboat Song The child sits on the sides with feet in the water. The parent stands in front of them. Holding their feet. Move feet like kicking while singing the song: “Motorboat, motorboat, go so slow,Motorboat, motorboat, go so fast,Motorboat, motorboat, step on the gas!!!!” At each line, move the feet kicking faster. Humpty Dumpty …
Warmup: 1 x 100 IM KICK4 x 50: FREE, BK, or FR K on your side: 1 x 50 Position 11: tell someone at least 2 lanes away in a loud voice the 3 things for SL and Position 11. Question of the Day: How many flutter kicks should you do from the beginning of …
Warmup: 1 x 100 IM Kick4 x 50: Free or FLY or FLY K1 x 50 Position 11; tell coach jeff 3 things for SL and 11 before you go. Question of the Day: If you see, “4 x 50 on 2:00: FR / FLY x 25” what do you swim on the first 25 …
Warmup: 1 x 100 IM Kick1 x 50 Fly Kick1 x 50 Free 1 x 50 BK1 x 50 Swim CH Question of the Day:What is the T mark on the bottom there for?Correct: Jump from the T mark towards the wall, do a half flip and land on the wall with your feet on …
1 x 100 IM KICK1 x 50 Kick on your side1 x 50 BK1 x 50 Kick on your OTHER side1 x 50 BK1 x 50 Position 11: tell coach jeff all 3 for SL and 11. Question of the Day: What rotates when you do HLBw/R?Correct: Spin as many times as you can with …
Parent Tot – Seated Entry How to hold video: Focus on the “saddle” and keeping three points of contact on the ladder when you enter slowly. Watch at about the third or fourth pass where the parent does NOT submerge their child. Begin there. Start with catching and passing. Game – Buckethead: Get a bucket. …
Warmup: 1 x 100 IM KICK1 x 50 FREE1 x 50 FREE K1 x 50 BK1 x 50 BK K1 x 50 Position 11 Question of the Day: When you’re swimming FLY what position should the arms move “through?” 4 x {1 x 100 Swim1 x 50 Kick3 x SL + 2 FLY arms with …
1 x 100 IM Kick1 x 50 FREE1 x 50 FREE Kick1 x 50 BK1 x 50 BK K1 x 50 Position 11: tell coach jeff the three things for SL and 11. Question of the Day: At a swim meet, can you start in the water when other people are diving in from the …
Swimming In the Lane: 6 x Walk around the benches. In a square motion. Challenge:Put one foot above the water so that all 5 toes are in the air. Can only use one hand to help stand. Move Benches a little apart. Do a front glide to go across. At the Corners of the bench, …
Demonstrate getting in.
Warmup: 1 x 100 IM KickMin do a 50 instead of the 100. 1 x 100 2 FLY + Fly K each 25. 1 x 100 FREE1 x 100 HLBw/R 50 on BK 50 on Front1 x 50 Position 11; tell coach jeff the 3 things to 11 and 3 for SL Question of the …
Warmup: 1 X 100 IM KickMinnows do a 50 instead of 100.1 x 100 FREE with breathing every 31 x 100 IM1 x 50 Position 11; tell coach jeff all three things to 11 and SL Question of the Day:What is a “six-beat kick?” Hint: Crawl. Correct: Do 30 Flutter kicks with your back against …
Warmup:1 x 100 IM KickMinnows do a 50 instead of a 100 for the following.1 x 100 FREE breathing every 3 (both sides)1 x 100 BK K1 x 100 FREE breathing every 51 x 50 Position 11: tell coach jeff all three things for SL and 11. Question of the Day: How many fly kicks …
Warmup: 1 x 100 IM KICKMinnows do a 50 instead of a 100 for the following.1 x 100 IM Swim1 x 100 2 FLY strokes then FREE rest of each 251 x 50 Position 11: Tell coach jeff all 3 things to SL and 11. Question of the Day:What two things can you do to …
Warmup: 1 x 100 IM KICKMinnows only do a 50 instead of a 100 for the following: 1 x 100 FREE1 x 100 FLY K1 x 50 Position 11: tell coach jeff all three things for SL and 11. Question of the Day: When you do a flip turn, where should you aim your feet …
Warmup: 1 x 100 IM KickFor the following, Minnows do a 50 of each instead of 100. 1 x 100 FREE1 x 100 BK1 x 100 BR K or FLY K or MIX of both1 x 50 Position 11: tell coach jeff the three things to 11 and SL before you go. Question of the …
Warmup: Minnows: 1 x 100 IM KICK1 x 50 FLY Kick1 x 50 FREE KICK1 x 50 BK KICK1 x 50 Position 11; tell the coach the 3 things to SL and 3 to Pos. 11 before you start. Sharks: 1x 100 IM K1 x 50 FLY KICK1 x 100 FREE KICK1 x 100 BK …
Warmup: Minnows 1 x 100 IM KICK1 x 50 BK K1 x 50 FREE1 x 50 FLY KICK1 x 50 Position 11: tell a coach the 3 things to SL and the 3 things to Position 11 before you go. Sharks: 1 x 100 IM K1 x 100 BK K1 x 100 FREE1 x 50 …
Do everything with 20 seconds rest in between at your own pace. Minnows 1 x 100 IM K1 x 50 BK1 x 50 FREE1 x 50 Position 11: tell the coach the three things to SL and Position 11 before you go. Sharks: 1 x 100 IM K1 x 100 BK K1 x 100 FREE1 …
Minnows: 1 x 100 IM KICK1 x 50 FREE1 x 50 BK K1 x 50 Position 11: tell coach jeff 3 for sl and 11 Sharks: 1 x 100 IM K1 x 100 FREE1 x 100 BK K1 x 100 FLY K1 x 50 Position 11: Tell coach jeff 3 things for SL Question of …
Go at your own pace. Do everything on your own. Take :20 seconds rest between each swim. Warmup: 1 x 100 IM KICK1 x 50 BK 1 x 50 FREE1 x 50 Position 11: tell coach jeff all three thins to SL and Position 11 before you go. Question of the Day: True, or False?Diving …
Warmup: 1 x 100 IM Kick1 x 50 BK1 x 50 Fly Kick1 x 50 Position 11: review all 3 things with Coach Jeff for SL and 11 before you do it. 2 x { Minnows: 6 x 50 on 2:00: BK / FR x 25Backstroke down, and freestyle on the way back. Sharks: 8 …
1 x 100 IM Kick4 x 100 on 20 seconds rest: IMO K/D x 251 x 50 Position 11: tell coach jeff three things for 11 and SL before. Question of the Day: What part of the following set is “active rest?”4 x 50 on 2:00 BR8 x 25 on :40 Build to Sprint1 x …
Warmup: 1 x 100 IM KickWhat does “IMO” mean?4 x 50 IMO: FLY = Fly Kick1 x 50 Position 11: tell coach jeff all three things to SL and 11 before you go. Question of the Day:How does a handstand help you learn to do a flip turn? Correct: Do 4 handstands that turn into …
Warmup: 1 x 100 IM K4 x 100 IMO Instead of Fly do 2 strokes of FLY + Fly K rest of each 25.1 x 50 Position 11: Tell coach jeff the three things to SL and 11 Question of the Day:What is “active rest?” Correct: Swim to 1/2 way and back doing anything anything.Wrong: …
1 x 100 IM Kick4 x 50 IMO (Individual Medley Order 1 = Fly, 2 = BK, 3 = ? 4 = ?)1 x 50 Position 11: Tell coach jeff the three things for both SL and 11. Question of the Day:When you touch the wall on backstroke what position must you be in? Correct: …
Warmup: 1 x 100 IM K4 x 100 IM O (1 = Fly, 2 = BK…)1 x 50 Position 11: Tell coach jeff all 6 things; 3 for SL and 3 for Pos. 11. Question of the Day: Aerobic conditioning is working out today so you can work out faster, harder, longer, in the future. …
Warmup: 1 x 100 IM K1 x 200 BK1 x 100 FREE1 x 100 BK K1 x 50 Position 11: Tell coach jeff the three things to SL and 11 before you go. Question of the Day: We know that having a straight and long core (neck, chest, stomach, hips) is essential to fast swimming. …
Warmup: 1 x 100 IM K1 x 100 BK K1 x 50 FREE1 x 50 Position 11: tell coach jeff what the three things to SL and 11 are before you go. Question of the Day:What does it mean to say “swim inside a small cylinder?” Correct: Twist in a cylinder underwater 4 times.Wrong: Swim …
Warmup: 1 x 100 IM K1 x 200 FREE1 x 100 BK K1 x 200 FREE1 x 50 Postion 11: Tell coach jeff all 3 things to SL and 11 before you go. Question of the Day: What does aerobic conditioning mean? Correct: Do your favorite challenge 2 xWrong: Run in place without touching the …
Warmup: 1 x 100 IM Kick (1 length of Fly, Backstroke, Breaststroke, and Freestyle)1 x 100 BK Kick1 x 100 BK1 x 50 Position 11: Tell Coach Jeff all 3 things to SL and Position 11 before you go. Question of the Day: Backstroke improves your body position for the other strokes. Which strokes? Correct: …
Warmup: 1 x 100 IM Kick1 x 100 BK K1 x 100 BK1 x 100 BK K1 x 50 Position 11: tell coach jeff all three things for SL and 11 before you start this. Question of the Day:How does doing a lot of Backstroke help your other strokes? Correct: Do a 50 NOT BKWrong: …
Warmup: 1 x 100 IM KDo FLIP turns for all the following:1 x 100 BK Kwe struggle with reading the board. Read the whole sentence or set before going.1 x 100 BK Is it difficult to read from where you are?1 x 100 BK KHow do you think it makes me feel when you ask …
Warmup: 1 x 100 IM KIM = 1 length of fly, back, breaststroke, and freestyle.100 = 4 lengths without stoppingTell coach Jeff “what does the “K” by itself mean?1 x 100 BK1 x 50 FREE1 x 50 Position 11: Tell Coach Jeff what the three things to SL and three things to Position 11 are …
Warmup: 1 x 100 IM Kick4 x 100: FREE or BK, Take a short rest between. If you are reading this only do three of the one hundreds, not four. This is a test.1 x 100 BK K1 x 50 Position 11; Tell Coach Jeff the three things to SL and the three things to …
Warmup: 1 x 100 IM Kick1 x 100 FREE if you read this text then skip the whole one hundred freestyle and move on to the next thing.1 x 100 BK1 x 50 FLY / BR x 251 x 50 Position 11: Tell a coach what the three things are for SL and for Position …
Warmup: 1 x 100 IM Kick1 x 100 FREE1 x 100 BK1 x 100 FREE1 x 100 BK1 x 50 Position 11; tell a coach what the 3 things to SL and Position 11 are before you go. Question of the Day:Give me an example of external motivation and internal motivation. Correct: Your Choice of …
Warmup: 1 x 100 IM Kick1 x 100 BR Kick on Back1 x 100 BR Kick hands behind back (like normal)1 x 100 FLY 4 strokes, FLY K rest of each 251 x 100 CH1 x 50 Position 11: Tell a coach the three things to SL and the 3 things to Position 11 before …
Warmup: 1 x 100 IM KICK1 x 100 BK Kick1 x 100 FREE1 x 50 Position 11: Tell a coach all three things for Streamline and Position 11 before you go. Question of the Day: Is it better to have a slow constant (always moving) kick or a fast and strong kick with pauses? Correct: …
Warm up: 1 x 100 IM Kick1 x 100 Not Free1 x 100 Not BR1 x 100 Not BK1 x 50 CH anything, anything. Really. Anything.1 x 50 Position 11: Say aloud 3 things to SL and 3 things to Position 11 to a coach before you go. Question of the Day: What makes your …
Welcome back to practice 1 x 100 IM KICK1 x 50 CH1 x 50 CH something else1 x 50 Anything (anything)1 x 50 Fly Kick1 x 50 BK Kick Question of the Day: How much of your body weight does the water remove? (To make you feel weightless in the water) 50% (1/2)30%80% Correct: 50 …
Return to swimming! 1 x 100 IM Kick1 x 100 CH1 x 100 A different CH1 x 100 Another different different CH1 x 100 Anything Question of the Day: What sport has the least amount of long term “impact” on your body? Like things hitting other things inside your body. Correct: 50 CH anythingWrong: 50 …
Warmup: 1 x 100 IM Kick1 x 100 BK1 x 100 BR1 x 100 CHReview Streamline and Position 11 together. Why? Why?! Because some are still forgetting it. It ins’t a habit yet.1 x 50 Position 11. Question of the Day: If you dive in an fall out of streamline will you be disqualified? Correct: …
1 x 100 IM Kick1 x 100 CH1 x 100 BR DRILL: Pick one: 2K +1P, FLY K, or FREE K Review Position 11 and STREAMLINE together because…. shocker… people STILL STILL STILL have not made it a habit. 1 x 50 Position 11. It isn’t a streamline if all three things aren’t done. Question …
Warmup:STREAMLINE MUST BECOME A HABIT!1 x 100 IM Kick1 x 100 FREEReview 3 things for Streamline and 3 things for Position 11 together.1 x 50 Position 11 Question of the Day: How far should you streamline to? What is the target or goal? Correct: Do 4 front flips and 2 back flips (in a ball) …
Warmup: 1 x 100 IM Kick1 x 100 CH1 x 100 BKReview Streamline and Position 11 together because…. people STILL STILL! don’t do it every time correctly. A correct Streamline requires all three components: 1) Locked thumb. 2) Squeezed elbows behind the head, or over the ears. 3) Face aiming down.1 x 50 Position 11. …
Warmup: 1 x 100 IM Kick1 x 100 BK Review Streamline and Position 11.1 x 50 Position 11 Question of the Day: What should you do every time you push off the wall? Correct: Remember a recent challenge and do it.Wrong: Swim to 1/2 way, flip, and swim BK back. Question of the Day #2:How …
Warmup: 1 x 100 IM Kick1 x 100 Not FREE1 x 100 FREEReview Streamline and Position 11 because people STILL forget to streamline.1 x 50 Position 11 Question of the Day:How many flip turns are in a 200 IM? Correct: 3 x swim from the flags to the water FR, do a flip turn and …
Warmup: 1 x 100 IM Kick1 x 100 BR1 x 100 FLY KickReview Streamline and Position 11 together.1 x 50 Position 11 Question of the Day:If streamline should be a habit by the time you leave Sharks, what is one reason to NOT do one during practice? Correct: Handstand Rewind.Wrong: 1 x 1/2 FREE + …
Warmup: 1 x 100 IM Kick1 x 100 BK SwimReview Streamline and Position 111 x 50 Position 11 Question of the Day: What strokes are you allowed to do a flip turn in during a 50 swim? Correct: Do 4 front flips and 1 back flip (in a ball)Wrong: Swim Free to 1/2 way, flip, …
Warmup 1 x 100 IM Kick1 x 100 Drill: 1 arm only FREE1 x 100 Not FREEReview Position 11 and Streamline1 x 50 Position Question of the Day:Do you get an extra FREE stroke when doing a backstroke flip turn? Correct: 50 FREEWrong: 50 BK with a flip turn 1 x 100 on 3:00 BK4 …
Warmup 1 x 100 IM Kick1 x 100 FREEReview Position 11 and Streamline:1 x 50 Position 11 Question of the Day: #1: Est-ce que tu pret? Means what? #2: When swimming freestyle what must touch the wall to end your race? Correct: 5 handstands that turn into front flipsWrong: 3 x SL + Flip 2 …
Intro: What are Challenges? Why have they replaced games? Quicker Individual based apply to broad ability levels tailored for groups sideways learning they are games celebrated success opportunities striving to “challenge” self improves overall swimming Live use Where you can find them
Warmup: 1 x 100 IM KICK1 x 100 CH1 x 100 Drill CH: tell a coach what drill you’re doing first.Review Streamline and 11 together1 x 50 Position 11 Question of the Day:Can your hands touch the wall on Breaststroke at the same time, but on a different plane? Like one up high and the …
Warmup: 1 x 100 IM Kick1 x 100 DRILL. Pick one: Fists, 1 arm only, 2K + 1 Pull, HLBw/R1 x 100 BK Kick1 x 50 Position 11 Question of the Day: What position should you get into after every Breaststroke Kick, and at the finish of every fly stroke? Correct: 50 FLY or BRWrong: …
Warmup 100 IM Kick100 BKReview streamline three things, and Pos. 11 three things.1 x 50 Position 11 Question of the Day: When we do a stroke a little bit different, like with one arm only or fists, what is it called?A) Skill ActivityB) DrillC) Challenge Correct = 50 CHWrong = 50 BK Kick 2 x …
Warmup: 1 x 100 IM Kick1 x 100 Drill: Choose 1: Fists, 1 arm only, 2 K 1 Pull, 3-3-31 x 100 FREE1 x 50 Position 11 Question of the Day: Which position allows you to slip through the water better? Streamline or Position 11 Correct: 1 x 50 BK Wrong: 1 x 50 BK …
Warmup: 1 x 100 IM KICK (25 FLY K, 25 BK K, 25 BR K, 25 FR K)1 x 50 BackReview Position 11: Together:2 x 25 Position 11 Question of the Day:Name two countries that have won olympic medals in swimming. Correct: 20 Flutter kicks but don’t move anywhere.Wrong: 50 flutter kicks but don’t move …
Warmup: 1 x 100 IM Kick1 x 100 FREE1 x 100 CH Kick1 x 50 Position 11: Focus on head down when not breathing and strong kick. Question of the Day: What country invented fireworks? Correct: 50 CHWrong: 50 BK Kick Set 1 1 x 100 FREE Kick1 x 200 FREE Challenge: Swim BK to …
Warmup: 1 x 100 IM KICK1 x 100 CH 1 x 50 Position 11 Question of the Day: Name two things that should be a habit during your swimming by the time you move into White. Correct: Do 6 log roll spins (lay flat on surface and twist like a log)Wrong: Do 20 Fly undulations …
Warmup 1x 100 Free1 x 100 CHOICE2 x 50 KICK CH Question of the Day: Pushing off the wall with a gallon jug of milk in each hand is slows you down as doing what? Set 1: 8 x 50: FREE / BK x 251 x 100: FLY K Challenge – Challenge – swim to …
Remember to stay distant. Do everything on your own:Minnows: 1 minute rest.Sharks, White, Blue: 30 seconds rest. Warmup: 1 x 100 FREE1 x 100 BACK2 x 50 FLY KICK 2 x 50 FREE2 x 50 BK1 x 100 Kick CH (ch= choice: fly, bk, br, fr) 2 x 50: FREE2 x 50: BK1 x 100: …
Do everything on your own rest. Minnows 1:00 restSharks 30 seconds rest. White, Blue: Start on 30 seconds rest and move to 20 if it is too easy. If you touch the wall and it says 7…. What is 07 + 1 minute? (hint 1 circle) What is 07 + 30 seconds? (hint 1/2 a …
Welcome back! MINNOWS Wait 60 seconds after each one; 1 full circle on the blue clock. 6 x 50: FREE down and BACK back 2 x 50 Backstroke Kick in soldier position 2 x 50 FREE 2 x 50 BK Sharks Wait 30 seconds after each 50. 5 x 50 FREE 5 x 50 BK …
Our USA Swimming team is starting swimming practices again starting this week, June 18th. We’ve been paying attention to the guidelines put forth by our state, Illinois, and have worked with our risk management agency to implement safe protocols for users and staff. My wife is immune compromised and I’ve been taking the social isolation …
Warmup 100 IM Kick 100 FLY K 2 x 25 Position 1, with side breaths away from arm. Question of the Day: What is the first day of spring?Correct = 50 CHWrong = 50 BK 4 x 25 on 1:00 FREE with 4 fly kicks in SL 16 x 50 on 1:45: CHOICE w/ or …
Dryland Activities: Question of the Day: Name a swimming skill.Correct = Show us that skill, if you can. and do 2 jumps of celebration.Wrong = Do 5 situps and 5 pushups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears …
Dryland Activities: Question of the Day: Name one thing you can do to earn points for Coho.Correct = Do that many jumps per point for the thing you said.Wrong = Do 10 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze …
Warmup 100 IM Kick 100 Position 11 with FINS 2 x 25 Position 1, with side breaths w/ FINS Question of the Day: Name one thing that you earn points from.Correct = 50 CH w/ FINSWrong = 50 FREE 4 x 25 on 1:00 FREE with FINS 16 x 50 on 1:45 with or without …
Warmup 100 IM Kick 100 Position 11 w/ FINS 2 x 25 Position 1, side breath away from arm, w/ FINS Question of the Day: What date is the Coho Banquet?Correct = 50 CH w/ FINSWrong = 50: 5 FREE + 5 FLY 4 x 25 on 1:00 FLY w/ FINS 8 x 100: CHOICE …
Dryland Activities: Question of the Day: When is the last day of Coho Practices for Winter?Correct = Celebrate spring break for 20 seconds.Wrong = Lament the end of swimming season with 10 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze …
Warmup 100 IM Kick 100 2 x 25 Position 11 Question of the Day: What do we focus more on in Sharks: Endurance or Technique?Correct = 50 BRWrong = 50 FREE 4 x 25 on 1:00 FREE with SL on your back doing fly kicks. 4 x {4 x 502 x SL} 1)50 = FREE …
Dryland Activities: Question of the Day: What does “endurance” mean?Correct = Run from black to black 2 xWrong = Run from black to black 4 x Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down …
Warmup 100 IM Kick 100 HLBw/R on BK 2 x 25 Position 1, with side breaths. NO HIP ROTATING at all (Challenge) Question of the Day: What should your at practice breathing pattern be for freestyle?Correct = 50 FREEWrong = 50 FLY K on back. 4 x 25 on 1:00 FREE w/ 5 fly kicks …
Dryland Activities: Question of the Day: During breaststroke do you breathe on every stroke?Correct = In Tree Pose remain in streamline for 10 breaths.Wrong = Stay in side plank for 10 breaths on each arm. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your …
Warmup 100 IM Kick 100 Side Kicking with FINS. Smell your stinky armpit and look at the ceiling when you breathe. 2 x 25 Position 11 w/ FINS Question of the Day: Can you streamline TOO far in a race? at practice? (Yes/No x 2).Correct = 50 Streamline to 1/2 way then FREEWrong = 50 …
Dryland Activities: Question of the Day: Can you do a streamline for too long?Correct = Do 3 streamline jumps from a squatWrong = Do 3 pushups, 3 situps, and 5 streamline jumps from a squat. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your …
Warmup 100 IM Kick 100 Position 11 w/ FINS 2 x 25 Position 1, roll to the side and get vertical to breathe. Question of the Day: What was the name of the qualifying meet last weekend?Correct = 50 of your best strokeWrong = 50 of your most HATED stroke. 4 x 25 on 1:00 …
Dryland Activities: Question of the Day: Correct = Wrong = Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review 3 things for Position 11 before second 25:1) Keep your arms straight.2) …
Warmup 100 IM Kick 100 IM Swim 2 x 25 Position 1, side breathing away from that 1 arm. Question of the Day: Should you float up to the surface in streamline or curve to aim up at the surface? Correct = 50 FREEWrong = 50 FLY K 4 x 25 on 1:00 FREE KICK …
Dryland Activities: Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review 3 things for Position 11 before second 25:1) Keep your arms straight.2) Stay at the surface (even when you breathe).3) …
Warmup 100 IM Kick 100 FLY KICK on your side. FINS 2 x 25 Position 11 Question of the Day: Which direction do you press against the water in butterfly kick?Correct = 50 FLY K w/ FINSWrong = 50 FLY K on back no fins. 4 x 25 on 1:00 2 FLY + FREE rest …
Dryland Activities: Question of the Day: Which direction (s) do you “kick” during the fly kick?Correct = Flop like a fish out of water for 5 seconds.Wrong = Do 3 fish flops and 3 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your …
Warmup 100 IM Kick 100 FREE 2 x 25 Position 1, with side breaths away from arm. Question of the Day: Which stroke has a “whip kick?”Correct = 50 BR Kick with board.Wrong = 50 Fly kick on your side 4 x 25 on 1:00 FREE Split up into two groups: Group 1: Group 2: …
Dryland Activities: Question of the Day: Which kick is also called the “Whip Kick?”Correct = Do a dance from black line to line including 3 spins.Wrong = Dance in place for 20 seconds and do 3 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) …
Dryland Activities: Question of the Day: What strokes have a flip turn?Correct = Do three rolls on teh side.Wrong = Laugh 10 times as loud as you can and do 10 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your …
Question of the day: How many kicks should you do during each arm stroke of butterfly? Correct = Show Coach Rachel or Jeff your “I’m awesome” pose. Hold for 20 seconds.Wrong = Do 20 situps. 20 x 25’s on 1:00 1-5= 2 FLY + FLY K the rest of the 25 w/ FINS6-10= BK FINS11-15= …
Dryland Activities: Question of the Day: Generally how many kicks per arm stroke of fly should you do?Correct = Run from black line to black line 3 times flapping arms like a bird.Wrong = Do a 30 second plank and a 30 second down dog. Warmup in water: 100 IM Kick2 x 25 position 11. …
Warmup 100 IM Kick 100 FREE Kick no board *turn head to the side to breathe!* 2 x 25 Position 1 with side breaths away from the arm in 1. Question of the Day: What does “I.M.” stand for?Correct = 50 Do your individual favorite strokes.Wrong = 50 Do 1 stroke of each stroke over …
Dryland Activities: Question of the Day: What does “I.M.” stand for?Correct = Pose with an individual flair while the wrong people do their stuff.Wrong = Do 1 push up. Do 1 plank for 10 seconds. Do 1 situp. Do 1 squat and stand. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 …
Warmup 100 IM Kick 100 IM 2 x 25 Position 1 with side breath away from arm. Question of the Day: Name one thing that is at the Coho Banquet. Correct = 50 CHWrong = 50 BK K 4 x 25 on 1:00 flip 1st and sl on back, then BK Split up into two …
Dryland Activities: Question of the Day: Name one thing that is at the Coho Banquet.Correct = Do a squat then jump in celebration 3 times. Wrong = Do 5 situps and 3 squat and jump celebrations. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock …
Brought to you by Hannah Kaiser. Warmup 100 IM Kick 100 BR 2 x 25 Position 11 Question of the Day: What month does the spring season beginCorrect = 50 Hannah’s favorite strokeWrong = 50 Hannah’s least favorite stroke 4 x 25 on 1:00 Split up into two groups: Group 1: 3 x SL + …
Dryland Activities: Question of the Day: What month does the next, spring season begin?Correct = Do a May Day dance around a pole or tall person.Wrong = Do situps until everyone is done dancing (no more than 15 seconds). Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before …
Warmup 100 IM Kick 100 IM K no board (everything in soldier) 2 x 25 Position 11 Question of the Day: Should you hang on the bars / use them during a backstroke start at a meet?Correct = 50 BKWrong = 50 BK Kick 4 x 25 on 1:00 FREE 4 x 100: IM swim. …
Dryland Activities: Question of the Day: Are you supposed to use the bars when doing a backstroke start at a meet?Correct = Do 3 rolling situpsWrong = Do 3 situps and 3 pushups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze …
Warmup 100 IM Kick 100 IM 2 x 25 Position 11 Question of the Day: What is the minimum depth you can learn diving? (how deep?)Correct = 50 CHWrong = 50 Streamline Kick on back 4 x 25 on 1:00 Free w/ fly kick on streamlines 10 x 50 on 1:30 BACK Be confident. Be …
Dryland Activities: Question of the Day: How deep does the water have to be to practice diving in?Correct = Do 6 jumps that are all differentWrong = Do 6 jumps all the same and do 3 situps and 3 pushups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline …
Warmup 100 IM Kick 100 IM SWIM 2 x 25 Position 11 Question of the Day: What are three things you should do to make position 11 and swimming easier?Correct = 50 FREE Kick with a boardWrong = 50 FREE Kick w/o (no) board. 4 x 25 on 1:00 FREE 5 x 100 FREE No …
Dryland Activities: Question of the Day: What stroke, or strokes, does position 11 work on?Correct = Do four different jumps with 4 different ways to do a pushup.Wrong = Do eight different jumps with 8 different ways to do a pushup. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for …
Warmup 100 IM Kick 100 BK 2 x 25 Position 11 Question of the Day: How many teams are in a Dual Meet?Correct = 50 of your two favorite strokesWrong = 50 of your two least liked strokes 4 x 25 on 1:00 BK K Split up into two groups: Group 1: 3 x SL …
Dryland Activities: Question of the Day: How many teams compete in a Dual Meet?Correct = Do two jumps with both legs.Wrong = Do two jumps with both legs and throw both arms in the air. Do 2 pushups too. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before …
Warmup 100 IM Kick 100 FREE kick with a board and 12 BR kicks peppered through the 100. 2 x 25 Position 11 Question of the Day: Name two things that can make a front flip easier.Correct = 50 FREE with a flip turnWrong = 50 FREE Kick with a flip turn 4 x 25 …
Dryland Activities: Question of the Day: Name two things that make a front flip easier.Correct = Jump in the air and clap 2 times while in the air.Wrong = Do 10 jumps and 4 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your …
Warmup 100 IM Kick 100: 1st 50, FLY K/ 2nd 50, BR K (no arms) 2 x 25 Position 11 Question of the Day: Where does the butterfly kick begin (on your body)?Correct = 50 FLY KWrong = 50 FLY K on your back 4 x 25 on 1:00 FREE with exaggerated FLY kicks on …
Dryland Activities: Question of the Day: Where does the fly kick start, or “undulation” begin?Correct = Do 4 rolling fly kicks with your bodyWrong = Do 4 rolling fly kicks with your body and do 4 pushups from belly touching the ground. Warmup in water: 100 IM Kick2 x 25 position 11 Review 3 things …
Warmup 100 IM Kick 100 FLY K with FINS 2 x 25 Position 11 FINS Question of the Day: What is an “undulation?”Correct = 50 FLY K w/ FINSWrong = 50 FLY K NO fins 4 x 25 on 1:00 FINS FLY 6 x 50 FREE Kick with or without a board or BK K …
Dryland Activities: Question of the Day: Show me an “undulation.”Correct = Flop like a fishWrong = Flop like a fish on the ground and do a 30-second plank. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) …
Warmup 100 IM Kick 100 IM 2 x 25 Position 11 Question of the Day: At a swim meet what are the timers looking for so they can stop their watches?Correct = 50 CHWrong = 50 FLY K on your back. 4 x 25 on 1:00 FREE K w/ board Split up into two groups: …
Dryland Activities: Question of the Day: At a swim meet, what do the timers watch to stop the clock for your race?Correct = Stand in Tree Pose for 15 seconds. On the 15th second Jump as high as you can.Wrong = Stand in Tree Pose for 15 seconds. On the 15th second Jump as high …
Warmup 100 IM Kick 100 FLY K 2 x 25 Position 11 Question of the Day: What must touch the wall at the end of a 50 FREE race?Correct = 50 FLY KWrong = 50 BK K 4 x 25 on 1:00 Fly K w/ FINS Split up into two groups: Group 1: 3 x …
Dryland Activities: Question of the Day: What has to touch the wall in freestyle to end your race?Correct = Slap the ground 4 times with either hand or shoulder.Wrong = Do five rolls in streamline and 3 pushups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first …
Warmup 100 IM Kick 100 FREE 2 x 25 Position 11 Question of the Day: Correct = 50 FREE Wrong = 50 FREE K 4 x 25 on 1:00 FREE K with board 3 x {1 x 100 FREE K w/ FINS and w/ Board1 x 50 BK (no fins)1 x 25 FLY1 x 25 …
Dryland Activities: Question of the Day: Correct = Wrong = Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review 3 things for Position 11 before second 25:1) Keep your arms straight.2) …
Warmup 100 IM Kick 100 FREE K with board 2 x 25 Position 11 Question of the Day: Will you get disqualified at a swim meet if you “jump” off the blocks?Correct = 50 FREEWrong = 50 FREE Kick w/ board 4 x 25 on 1:00 Free Kick w/ board Split up into two groups: …
Dryland Activities: Question of the Day: Will you get disqualified at a meet if you “jump” in the water off the blocks?Correct = Do 3 jumps with both feet.Wrong = Do 5 two feet jumps and 5 sit and stands (squats). Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for …
Warmup 100 IM Kick 100 BR (this is a test) 2 x 25 Position 11 Question of the Day: What are the minimum requirements to get into White? (the next group up from Sharks).Correct = 50 CHWrong = 50: 25 BR / 25 FLY 4 x 25 on 1:00 FREE with FLY K on the …
Dryland Activities: Question of the Day: Should you start swimming after your streamline on the surface or underwater?Correct = Roll on the floor 3 times and do 2 pushups.Wrong = Do 5 situps and do 2 pushups Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) …
Warmup 100 IM Kick 100 BK 2 x 25 Position 11 Question of the Day: How far is the first set of flags from the wall?Correct = 50 BKWrong = 50 BK K 4 x 25 on 1:00 BK Split up into two groups: Group 1: Group 2: Get back together into one group 3 …
Dryland Activities: Question of the Day: How many yards is it from the wall to the first flags?Correct = Do 5 jumps while in streamline Wrong = Do 5 jumps while in streamline, 5 in position 11, and 5 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline …
Warmup 100 IM Kick 100 FLY K 2 x 25 Position 11 Question of the Day: How many yards long is this pool? Correct = 50 CHWrong = 50 BK K 4 x 25 on 1:00 BK Split up into two groups: Group 1: Group 2: Get back together into one group 5 x {1 …
Dryland Activities: Question of the Day: How many yards long is the SRC pool?Correct = Do 20 jumpsWrong = Do 10 situps and a 20 second plank. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look …
Question of the Day: What is today’s Date?Correct = Do 20 jumpsWrong = Do 20 jumps and 10 situps. What you need for today:1) Kickboard2) Fins3) Waterbottle (if you have one)4) Bravery. IF you miss an interval, a 20, or a length, then you need to pay 2 pushups and 2 situps for each one …
Dryland Activities: Question of the Day: What is today’s Date?Correct = Do 20 jumpsWrong = Do 20 jumps and 10 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review 3 …
Activity 1: Activity 2: Challenge: Activity 1: 6 x Back Glide Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line. – Turn Around– Tilt your head back– Push off on the surface– Kick in soldier. Activity 2: Challenge: Activity 1: 3 x SL + 5 FREE + 1 …
Warmup 100 IM Kick 100 FLY Kick 2 x 25 Position 11 Question of the Day: What is the order of a 200 Medley Relay?Correct = 50: 25 BK, 25 BRWrong = 50 FLY Kick 4 x 25 on 1:00 FREE Split up into two groups: Group 1: 4 x 50: 2 strokes of BR …
Dryland Activities: Question of the Day: What is the order of a 100 Medley Relay?Correct = Do 4 different types of jumpsWrong = Do 8 different types of jumps + 1 pushup. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your …
Warmup 100 IM Kick 100 FREE 2 x 25 Position 11 Question of the Day: Recite the entire Flow. Each step without looking at the board.Correct = 50 CHWrong = Do the flow on deck, then do a 50 FREE K no board. 4 x 25 on 1:00 FREE Split up into two groups: Group …
Dryland Activities: Question of the Day: Name a yoga pose that helps with swimming.Correct = Do that pose for 5 seconds and smile.Wrong = Do Plank for 10 seconds, then chaturanga for 2 seconds. Then 1 push up. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first …
Warmup 100 IM Kick 100 HLBw/R w/ FINS on stomach 2 x 25 Position 11 w/ FINS Question of the Day: Why is knowing how to push against the water with different amounts of force important to swimming?(Tell a friend the answer)Correct = 50 BK K w/ FINSWrong = 50 Position 11 4 x 25 …
Dryland Activities: Question of the Day: What a current?Correct = Flow like a river from line to lineWrong =Do 10 situps Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review 3 …
Warmup 100 IM Kick 100 FLY K 2 x 25 Position 11 Question of the Day: What team hosted the meet this last weekend in Wisconsin at the RecPlex?Correct = 50 CHWrong = 50 FLY K on back; use your belly and legs. 4 x 25 on 1:00 FREE Kick with board Split up into …
Dryland Activities: Question of the Day: We had a swim meet this last weekend. Where was it?Correct = Name 6 body parts and point to them after doing 30 hops.Wrong = Do 5 belly on the ground push up into planks and 10 situps. Shout a body part at the top of ever situp. Warmup …
Warmup 100 IM Kick 100 FR K w/ FINS 2 x 25 Position 11 FINS Question of the Day: What is the difference between a “heat” and an “event?”Correct = 50 MS, your best / favorite time stroke; NOT FREE.Wrong = 50 FLY K on back 4 x 25 on 1:00 FREE K FINS Split …
Dryland Activities: Question of the Day: What is the difference between a “heat” and an “event” at a swim meet?Correct = Hold a proud, confident, powerful pose for 30 seconds and look at yourself in the mirror when you do.Wrong = Do 5 squat down and stand-ups, and 4 bellies on the floor push up …
Warmup 100 IM Kick 100 BK K w/ FINS 2 x 25 Position 11 FINS Question of the Day: We are at swim practice. What are we “practicing” for? Correct = 50 MS = Main Stroke. Your personal best/favorite stroke you have the best times in.Wrong = 50 FR 4 x 25 on 1:00 FLY …
Dryland Activities: Question of the Day: Can Minnows go to every swim meet?Correct = Jump for joy 4 times and do 2 situpsWrong = Jump for shame and do 4 situps and 2 push-ups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) …
Dryland Activities: Question of the Day: How should your belly look when you swim FR?Correct = Big belly walk across the roomWrong = 4 situps, 2 pushups, and lay on your back and do 5 big belly breaths. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first …
Warmup 100 IM Kick 100 BK K 2 x 25 Position 11 Question of the Day: How should your belly look when you swim FR?Correct = 50 BK with…Wrong = 50 FR K no board with… 4 x 25 on 1:00 FR. Belly control. Split up into two groups: Group 1: Group 2: Get back …
Warmup 100 IM Kick 100 BK 2 x 25 Position 11 Question of the Day: How can doing something wrong make you better at doing it right? Like swimming.Correct = 50 CH stroke the wrong way.Wrong = 50 BK 4 x 25 on 1:00 BK K Split up into two groups: Group 1: Group 2: …
Dryland Activities: Question of the Day: How can you make a mistake and still improve your swimming? or anything?Correct = Do 3 wrong streamlines then 1 right one.Wrong = Do 3 bad situps, then 4 good ones. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) …
Warmup 100 IM Kick 100 BK 2 x 25 Position 11 Question of the Day: What is a Decade? What does it mean to decimate?Correct = 50 FREE with only 9 fingers open.Wrong = 50 FREE with only 1 finger open 4 x 25 on 1:00 FREE with fly kick streamlines. Split up into two …
Dryland Activities: Question of the Day: What is a decade?Correct = Do 10 JumpsWrong = Do 10 Pushups and situps Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review 3 things …
Warmup 100 IM Kick 100 CH 2 x 25 Position 11 Question of the Day: What is one thing about swimming you learned in 2019? No repeat answers.Correct = 50 CHWrong = 50 RUN 4 x 25 on 1:00 CH Split up into two groups: Group 1: Group 2: Get back together into one group …
Dryland Activities: Question of the Day: Name 1 thing you learned about swimming this year (no repeats).Correct = 2 cannonballs.Wrong = 1 belly flop. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your …
Warmup 100 IM Kick 100 FLY K on BK w/ FINS 2 x 25 Position 11 w/ FINS Question of the Day: If you do yoga at home, or not at swimming can it make you a better swimmer?Correct = 50 CH no BR FINS Wrong = 50 FREE K FINS 4 x 25 on …
Dryland Activities: Question of the Day: What is the name of the yoga pose that looks like “soldier?”Correct = Do a 20 seconds Tree poseWrong = Do 5 push up from the ground into Plank, and 3 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first …
Warmup 100 IM Kick 100 FLY K on back with FINS 2 x 25 Position 11 FINS Question of the Day: Where can you do the 1 hour Laps for Coho make up swim?Correct = 50 FREE FINS Wrong = 50 BK K FINS 4 x 25 on 1:00 FR K no board FINS HLBw/R …
Dryland Activities: Question of the Day: What pool can you do the 1 hour Laps for Coho makeup?Correct = Do 25 using two-foot jumps Wrong = do 25 two feet jumps and 5 sit squat and stands Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) …
Warmup 100 IM Kick 100 FLY K w/ FINS 2 x 25 Position 11 w/ FINS Question of the Day: Can you still do a 1 hour swim for Laps for Coho?Correct = 50 FREE or FLY K w/ FINSWrong = 50 BK w/ FINS 4 x 25 on 1:00 Free Split up into two …
Dryland Activities: Question of the Day: Can you still do a 1 hour Laps for Coho Swim? Yes or No?Correct = Roll on the floor sideways three times.Wrong = Do 2 somersaults and 5 situps Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your …
Warmup 100 IM Kick 100 FLY K w/ FINS 2 x 25 Position 11 w/ FINS Question of the Day: What was the average number of lengths a Sharks swimmer swam at Laps for Coho?Correct = 50 CH no BR w/ FINSWrong = 50 FLY K w/ FINS 4 x 25 on 1:00 FREE K …
Dryland Activities: Question of the Day: What was the average number of lengths Minnows swam at Laps for Coho?Correct = Do 40 hops on one foot, can switch feetWrong = Do 40 hops on one foot, can switch feet and 3 situps and 3 pushups. Warmup in water: 100 IM Kick2 x 25 position 11. …
Activity 1: Activity 2: Challenge: Activity 1: Activity 2: Challenge: Activity 1: 1 x 25 FREE with side breaths1 x 25 BK K Activity 2: Swim FREE to 1/2 way working on side breathing and looking down with face. Challenge: Swim instructor’s choice!
Warmup 100 IM Kick 100 FREE K w/ board w/ FINS 2 x 25 Position 11 w/ FINS Question of the Day: What is the maximum number of lengths you can swim at Laps for Coho?Correct = 50 CH FINSWrong = 50 FLY K w/ FINS 4 x 25 on 1:00 FREE K with board …
Dryland Activities: Question of the Day: What is the highest number of lengths you can get at Laps for Coho?Correct = 20 jumps while clapping in celebrationWrong = 40 jumps while making a sad face and then 2 sit-ups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before …
Warmup 100 IM Kick 100 FLY K with FINS 2 x 25 Position 11 Question of the Day: What prize do you get for raising $100 for Laps for Coho?Correct = 50 CHWrong = 50 FLY K on back 4 x 25 on 1:00 FREE with FINS Split up into two groups: Group 1: Group …
Dryland Activities: Question of the Day: At what dollar raised amount do you earn your first Laps for Coho Prize? Correct = Strut around wearing a beltWrong = Slink on the ground b/c your pants fell down without a belt and do 3 push ups. Warmup in water: 100 IM Kick2 x 25 position 11. …
Warmup 100 IM Kick 100 BK K 2 x 25 Position 11 Question of the Day: Is Laps for Coho on a Saturday or Sunday?Correct = 50 FREE with FINSWrong = 50 BK K 4 x 25 on 1:00 FREE with FINS Split up into two groups: Group 1: Group 2: Get back together into …
Dryland Activities: Question of the Day: Is laps for coho a fundraiser or a swim meet?Correct = Ask 3 people for $10 each. Wrong = Ask 3 people for $10 each and do 2 situps between each one. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first …
Do all things as a group. Announce the activity, give an example and have them do it on their own or with you for support. Be confident. They should know most of these things. Hokey Pokey Stand in a circle. Everyone sings. Instructor leads. Last thing of the day “You put your [right leg] in,You …
Activity 1: Activity 2: Challenge: Activity 1: 3 x Back Glide Glide on back to the flags, then do anything on the way back. Activity 2: Challenge: 1 x 25 FREE with side breathing1 x 25 BK with body flat, feet kicking, arms moving, chin slightly tucked in.
Warmup 100 IM Kick 100 CH 2 x 25 Position 11 Question of the Day: When your parents count for you at Laps for Coho, do they count by 2’s or 1’s? (2, 4, 6, 8, etc, OR 1, 2, 3, 4, 5, etc)Correct = 50 FLY KWrong = 50 BK K with whole hands …
Dryland Activities: Question of the Day: When your parents count your “laps” do they count by 2’s or by 1’s? (1, 2, 3, 4, etc, or 2, 4, 6, 8)Correct = Bounce around on both feet for 20 hopsWrong = Bounce around on both feet for 20 hops + 2 situps and 2 pushups. Warmup …
Warmup 100 IM Kick 100 BK K 2 x 25 Position 11 Question of the Day: Who counts your laps, or lengths at the Laps for Coho event? Correct = 50 Steps of runningWrong = 50 BK K 4 x 25 on 1:00 BK Split up into two groups: Group 1: 3 streamlines. 1 at …
Dryland Activities: Question of the Day: Who counts your laps, or lengths at the Laps for Coho event?Correct = Count your breaths for 10 seconds.Wrong = Count your breaths for 10 seconds after doing 3 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock …
Warmup 100 IM Kick 100 BR K on back 2 x 25 Position 11 Question of the Day: Do you have to raise money to participate in the 1 hour swim at Laps for Coho?Correct = 50 CHWrong = 50 FR 4 x 25 on 1:00 FR K with board. Split up into two groups: …
Dryland Activities: Question of the Day: Do you *have* to raise money to swim for 1 hour at Laps for Coho?Correct = Do 1 lap throwing money in the airWrong = Do 1 lap picking up money from the floor and do 3 pushups. Warmup in water: 100 IM Kick2 x 25 position 11. Review …
Warmup 100 IM Kick 100 FREE K 2 x 25 Position 11 Question of the Day: What is Laps for Coho?Correct = 50 CHWrong = 50 FLY K 4 x 25 on 1:00 FLY K Split up into two groups: Group 1: Group 2: Get back together into one group Laps for Coho Test SET: …
Dryland Activities: Question of the Day: What is Laps for Coho?Correct = Do 1 lap runningWrong = do 1 running lap and 5 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your …
Warmup 100 IM Kick 100 Harvest and Cook swim; do a little bit of everything. Bake them together on the last 25. 2 x 25 Position 11 Question of the Day: Do Sweet potatoes float?Correct = 25 CH with a diveWrong = 25 BK start from in water. 4 x 25 on 1:00 FREE Split …
Dryland Activities: Question of the Day: Do sweet potatoes float?Correct = 2 jumps and float to the flagsWrong = 1 jump and sink as far as you can then swim underwater to the flags Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) …
Warmup 100 IM Kick 100 Thanksgiving Run 2 x 25 Position 11 Question of the Day: Which State in the United States makes the most Turkeys?Correct = 50 Choice AnythingWrong = 50 Gobble BK 4 x 25 on 1:00 FREE w/ FINS Split up into two groups: Group 1: 3 x SL + Brussel Sprout …
Dryland Activities: Question of the Day: Do Turkeys swim?Correct = 3 gobbling Push upsWrong = 3 gobbling push-ups and 3 gobbling sit-ups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review …
Warmup 100 IM Kick 100 Turkey Swim (head bobbing, wings back, tiny legs quick and fast) 2 x 25 Position 11 Question of the Day: What is the best Thanksgiving feast food item: Pumpkin Pie, Turkey, Brussel Sprouts with mustard?Correct = Most voted one.Correct = 50 Swim like that choiceWrong = 50 BK K 4 …
Dryland Activities: Question of the Day: What is Coach Jeff’s Favorite Thanksgiving feast food?Correct = 2 Gobble gobble pushupsWrong = 2 Gobble gobble pushups and 2 Gobble gobble situps Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of …
Warmup 100 IM Kick 100 BK 2 x 25 Position 11 Question of the Day: What does not move when you swim Backstroke?Correct = 50 CHWrong = 50 BK K 4 x 25 on 1:00 BK w/ SL underwater: challenge, to the flags underwater. Split up into two groups: Group 1: Group 2: Get back …
Dryland Activities: Question of the Day: Flip turns are for which stroke(s)?Correct = 2 jumps with a silly poseWrong = 1 sullen, sad, jump. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your …
Activity 1: Activity 2: 3 x SL + 3 FREE Strong freestyle kick throughout.Focus on arms reaching to 11, head aiming straight down, and power with each stroke. If possible NO breath. Challenge: Activity 1: Activity 2: Challenge: 1 x 25 FREE Kick with board1 x 25 BACK Kick with board Activity 1: 3 x …
Warmup 100 IM Kick 100 BK 2 x 25 Position 11 Question of the Day: When you do a flip turn, what position should you be in when your feet hit the wall?Correct = 50 FR w/ a flip turnWrong = 50 BK w/ a flip turn 4 x 25 on 1:00 BK Split up …
Dryland Activities: Question of the Day: When diving in, should you lock your thumbs before your hands touch the water?Correct = 2 jumps with a goofy poseWrong = 2 x Streamlines in deep end. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) …
Warmup 100 IM Kick 100 BK K 2 x 25 Position 11 Question of the Day: Is chocolate milk a good choice to drink immediately after swim practice? https://www.swimmingscience.net/is-chocolate-milk-an-adequate-recovery-aid-for-swimmers/ Correct = 50 CHWrong = 50 FLY K no board. 4 x 25 on 1:00 FREEStreamline to the flags, make the interval, finish by touching the …
Dryland Activities: Question of the Day: Is chocolate milk a good choice to drink immediately after swim practice? https://www.swimmingscience.net/is-chocolate-milk-an-adequate-recovery-aid-for-swimmers/ Correct = 25 AnythingWrong = 25 BK K Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look …
Warmup 100 IM Kick 100 FLY K 2 x 25 Position 11 Question of the Day: Is a dive like a streamline? Yes or No?Correct = 50 CHWrong = 50 BK K 4 x 25 on 1:00 FLY K no board. Split up into two groups: Activity 1: 1 x 300 FREE1 x 200 BK1 …
Dryland Activities: Question of the Day: Is a dive like a streamline? Yes or No?Correct = Do 2 cannonballsWrong = Do 2 sad jumps and 3 push ups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) …
Activity 1: 3 x Streamline with FREE kicks. Goal to get to the yellow.Start on right hand side of the lane, push off underwater, and stay in streamline at surface for a little bit. Activity 2: 3 x SL + 3 FREE Strong freestyle kick throughout.Focus on arms reaching to 11, head aiming straight down, …
Warmup 100 IM Kick 100 BK 2 x 25 Position 11 Question of the Day: Where did Coach Jeff go on vacation?Correct = 50 Cactus swim: FR or BK or FLY with Spikey finger and toesWrong = 50 BK 4 x 25 on 1:00 BK Split up into two groups: Group 1: Group 2: Get …
Dryland Activities: Question of the Day: If you go on vacation what do you have to wear so that your picture gets put on the Coho Facebook page.Correct = 3 Selfie posesWrong = 1 selfie pose plus 3 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before …
Warmup 100 IM Kick 100 BK K 2 x 25 Position 11 Question of the Day: What is faster? A flip turn or an open turn?Correct = 50 CHWrong = 50 BK K 4 x 25 on 1:00 BK Aerobic and Learning: 1 x 100 BK2 x SL + 1 fly arm motion. NO KICK1 …
Dryland Activities: Question of the Day: Must you go off the blocks at a swim meet? (no).Correct = Hold plank for 10 seconds Wrong = Hold plank for 10 seconds, do 2 pushups and 2 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock …
Warmup 100 IM Kick 100 FR Kick no board 2 x 25 Position 11 Question of the Day: What is the youngest age you can join COHO? (5)Correct = 50 ChWrong = 50 BK 4 x 25 on 1:00 BK Aerobic and Learning: 1 x 100 FREE2 x SL + 1 x (11, Eat and …
Dryland Activities: Question of the Day: Coach’s ChoiceCorrect = Laugh like an evil goblinWrong = Do 5 pushups while evil goblins dance. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review …
Warmup 100 IM Kick 100 FLY Kick 2 x 25 Position 11 Question of the Day: What does the LONG whistle mean at a swim meet?Correct = 50 CHWrong = 50 BK 4 x 25 on 1:00 2 strokes FLY + FR the rest. Aerobic practice: 5 x 100 Odds FREE, Evens BACK 5 x …
Dryland Activities: Question of the Day: How many yards long is each DHS pool lane?Correct = 25 hops on both feetWrong = 25 hops on each foot, one at a time. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears …
Warmup 100 IM Kick 100 BK 2 x 25 Position 11 Question of the Day: What does HLBw/R mean?Correct = 50 CHWrong = 50 HLB w/ R 4 x 25 on 1:00 BK, make the interval! Split up into two groups: 3 x SL + 1 FLY stroke with no kick. Push water down, sweep …
Dryland Activities: Question of the Day: How many yards are in a 500 yard freestyle?Correct = 5 jumps with high knees.Wrong = 5 jumps with high knees and a 30 second plank. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your …
Warmup 100 IM Kick 100 FR 2 x 25 Position 11 Question of the Day: How many breaths can you take between the flags and the wall in Freestyle during a “victory finish?”Correct = 50 FRWrong = 50 BK 4 x 25 on 1:00 FR with victory finishes Split up into two groups: Group 1: …
Dryland Activities: Question of the Day: How many breaths can you take on freestyle during a “victory finish?”Correct = 3 jumps without a breathWrong = 3 jumps without a breath and 3 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze …
You can create fun and effective swim lesson plans with some basic tools, but if you want to really increase your game, improve your program and get the most out of your swim lessons and developmental swim practices the best thing to do is join the Developmental Swim Practice subscription so you can mix and …
Dryland Activities: Question of the Day: What is a “heat” at a swim meet?Correct = Line up and do 2 heats of run from line to line.Wrong = Same as correct + 2 situps and 2 pushups. Warmup in water: 100 IM Kick2 x 25 position 11 Zombie! Review 3 things for Streamline before first …
Warmup 100 IM Kick 100 Coffin Kick or Crusty Zombie swim 2 x 25 Position 11 ZOMBIE! Question of the Day: What strokes MUST touch the wall with two hands, at the same time?Correct = 50 Scary eye’d BR, where your eyes never go underwater.Wrong = 50 Coffin Kick 4 x 25 on 1:00 2 …
Warmup 100 IM Kick 100 Halloween Haunt: swim underwater and say “boo!” when you come to the surface. Swim with only eyes showing above water. 2 x 25 Position 11 Zombie Question of the Day: Can you wear your Halloween Costume during your swim at the Wednesday meet? Correct = 50 Swim like your Halloween …
Dryland Activities: Question of the Day: Can you wear your Halloween Costume during your swim at the Wednesday meet?Correct = Pretend like you are the costume you’re going as.Wrong = Do 3 push-ups and 3 situps like you’re the character your costume is. Warmup in water: 100 IM Kick2 x 25 position 11 Zombie. Review …
Warmup 100 IM Kick 100 IM 2 x 25 Position 11 Question of the Day: What stroke (s) does HLBw/R Drill work on?Correct = 50 FR or BKWrong = 50 FR K or BK K no board. 4 x 25 on 1:00 FLY K no board. Split up into two groups: Group 1: Group 2: …
Dryland Activities: Question of the Day: What strokes does HLBw/R Drill work on?Correct = Twelve twisting spinsWrong = Ten twisting spins (hips) + 3 situps Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with …
Warmup 100 IM Kick 100 FLY K on back 2 x 25 Position 11 Question of the Day: What should you rotate to make your freestyle breathing better?Correct = 50 FRWrong = 50 BK 4 x 25 on 1:00 BK K no board. Split up into two groups: Group 1: Group 2: Get back together …
Dryland Activities: Question of the Day: What can you rotate to make breathing to the side in freestyle easier?Correct = 6 twirling spinsWrong = 6 spins + 4 situps Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of …
Warmup 100 IM Kick 100 FLY K w/ FINS 2 x 25 Position 11 w/ FINS Question of the Day: What does Coho do at Halloween hoopla?Correct = 50 CHWrong = 50 FLY K no fins 4 x 25 on 1:00 FR K w/ FINS Split up into two groups: Group 1: Group 2: Get …
Dryland Activities: Question of the Day: What does Coho do at Halloween Hoopla?Correct = Do 3 pushups and pretend like you’re giving directions at a game.Wrong = Do 3 pushups and 3 situps Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze …
Warmup 100 IM Kick 100 FLY K w/ FINS 2 x 25 Position 11 Question of the Day: How many yards away from the wall are the flags?Answer: Y = 50 FLY w/ FINSN = 50 FLY K no fins 4 x 25 on 1:00 FR FINS Split up into two groups: Group 1: Group …
Dryland Activities: Question of the Day: How many yards away from the wall are the flags?Answer: 5 yards!Y = 5 Flapping arm jumpsN = 5 flapping arm jumps, 5 situps. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back …
Warmup 100 IM Kick 100 FLY K 2 x 25 Position 11 Question of the Day: What happens if you don’t touch the far wall when you do your turn in a 50 FR at a swim meet?Answer: You get disqualified! Y = 50 FR with a flip turn N = 50 BK 4 x …
Dryland Activities: Question of the Day: What happens if you don’t touch the far wall when you do your turn in a 50 FR at a swim meet?Answer: You get disqualified!Y = Touch the wall with both feet or your hand 10 quick times.N = Touch the wall with both feet or your hand 10 …
Warmup 100 IM Kick 100 Bk arms with breaststroke kick. On back. 2 x 25 Position 11 Question of the Day: must you got off the blocks at a swim meet during your event, ghat isn’t backstroke?Answer: no! You are allowed to go off the side, or start in the water, but you should start …
Dryland Activities: Question of the Day: Must you dive off the blocks at a swim meet?Answer: No! You’re allowed to use the side of the pool, get in the water, or dive off the side. You get to choose. Y = 2 jumps in the air as high as you can N = 2 jumps …
Warmup 100 IM Kick 100 2 fly + fly kick the rest of each 25 2 x 25 Position 11 Question of the Day: Are goggles a part of your swim uniform?Answer: Yes! They are considered a part of your uniform just like your suit. Y = 50 ChN = 50 BK no goggles and …
Dryland Activities: Question of the Day: Are goggles a part of your swim uniform?Answer: Yes! And if you have a challenge or difficulty with them before a meet you’re allowed to adjust before they start the race. Y = roll on the floor three rolls and retry your suit, or snap your straps twice. N …
Warmup 100 IM Kick 100 BR K 2 x 25 Position 11 Question of the Day: The feet push the water with the inside of the foot on which stroke’s kick?Answer: Breaststroke!Y = 50 BRN = 50 BK 4 x 25 on 1:00 BK Split up into two groups: Group 1: Group 2: Get back …
Dryland Activities: Question of the Day: Name two things you can do to do a flip?Answer: Tuck your chin, lift your hips.Y = Roll on the floor like a ball.N = Roll on the floor like a ball and do 3 push-ups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things …
Warmup 100 IM Kick 100 FREE 2 x 25 Position 11 Question of the Day: What strokes must you touch the wall with both hands at the same time on?Answer: Fly and BRY = 50 Fly or BRN = 50 Free 4 x 25 on 1:00 FREE Split up into two groups: Group 1: 3 …
Dryland Activities: Question of the Day: How many yards are in a 500 yard freestyle?Answer: 500Y = 100 footstepsN = 100 footsteps + 5 situps Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with …
Warmup 100 IM Kick 100 Br kick on back no knees over the surface 2 x 25 Position 11 Question of the Day: How do you officially know that you were disqualified at a swim meet?Answer: The official raises their hand and your coach gets a dq slipY = 50 choice anything anything, walk swim …
Dryland Activities: Question of the Day: How do you know officially that you were disqualified at a swim meet?Answer: You see the officials hand go up, and then you get dq slipY = 10 raise your hand into position 11 from soldierN = Same, plus 5 sit-ups Warmup in water: 100 IM Kick2 x 25 …
Warmup 100 IM Kick 100 Bk 2 x 25 Position 11 Question of the Day: What is the correct way the officials will blow the whistles and start a race?Answer: 5 short whistle, 1 long whistles, take your mark, beenY = 50 chN = 50 bk k 4 x 25 on 1:00 Free Split up …
Dryland Activities: Question of the Day: which event start is correct. Coach blows the whistle 5 short times, one long time, then says, take. Your mark, then blows the whistle again. coach then does 3 short whistle blasts then two long ones and says, take your mark, get set, go!Answer: First optionY = 5 jumps …
I recently published the book, “How to create fun and effective Developmental swim practices.” I thought I could show you exactly how I write practices on a daily basis. It is super easy from my end and I’m curious if any would like to have access to the same bank of skills and software on …
Warmup 100 IM Kick 100 Back 2 x 25 Position 11 Question of the Day: how many short whistles are there before the long whistle at a swim meet?Answer: Y = 50 ChN = 50 Fly kick 4 x 25 on 1:00 Fly kick with fins Split up into two groups: Group 1: Group 2: …
Dryland Activities: Dryland – Grow into Streamline On deck have everyone squat to the floor. Do 3 – 5 times. Tiring. Keep the back as straight as possible. Put their hands on their head like the picture. Stand into streamline. “Grow from a tiny sprout into a tall reaching streamline.” Locked thumb Squeezed ears Face …
Warmup 100 IM Kick 100 BK K 2 x 25 Position 11 Question of the Day: What does the long whistle mean at a swim meet?Answer: Get ready, get on the block, get in the water, get ready to do your start.Y = 50 FREEN = 50 BK 4 x 25 on 1:00 FR K …
Dryland Activities: Question of the Day: What does the LONG whistle mean before a race at a swim meet?Answer: “Get ready,” or “get on the block,” or “get ready to dive in.”Y = Do 3 Streamline starts from the groundN = Do 5 excellent pushups from belly on the ground to plank. Warmup in water: …
This weekend we had our first swim lessons of the fall season. Septemeber and October are extremely difficult times of the year. If you have a large high school staff then many of your employees are likely burned out from the summer by the end of the year work and struggle to fully staff you …
Warmup 100 IM Kick 100 Free 2 x 25 Position 11 Question of the Day: How many yards are there between the flags (middle of the pool)?Answer: 15 yards. 5 yards each from wall to flags. Y = 50 FLY KN = 50 BK K 4 x 25 on 1:00 FR Split up into two …
Dryland Activities: Question of the Day: In this pool, how many yards is between the flags?Answer: in a 25-yard pool it is 15 yards from flag to flag in the middle of the pool.Y = 1 walking lap around the pool. Count number of starting blocks.N = 15 situps and count number of lanes. Warmup …
Warmup 100 IM Kick 100 FR 2 x 25 Position 11 Question of the Day: What are three things to make swimming better?Answer: Keep your body straight, Kick faster when you breathe, make it a quick breath.Y = 50 CHN = 50 FR 4 x 25 on 1:00 FR K no board Split up into …
Dryland Activities: Question of the Day: What are the three things to make a streamline better?Answer: lock your thumb, squeeze your ears, look down Y = Do 3 of any, sit-up, push-up, or sit-up.N = do 10 sit-ups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first …
Warmup 100 IM Kick 100 FLY K 2 x 25 Position 11 Question of the Day: What direction should the thumbs aim when you recover in butterfly?Y = 50 FLY KN = 50 BK K 4 x 25 on 1:00 FR K w/ boards Split up into two groups: Group 1: Group 2: Get back …
Dryland Activities: Question of the Day: Where does the freestyle arm stroke begin and end?Answer: In position 11Y = Flap your armslike a bird 10 times while jumping.N = Hold position 11 while doing 20 FR kicks laying on the ground. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for …
Warmup 100 IM Kick 100 BK K w/ FINS 2 x 25 Position 11 Question of the Day: How many kicks should you do per arm stroke in freestyle?Answer: 6 per arm stroke for a six-beat kickY = Do 6 pitter-patter feet per arm stroke while walking from black to blackN = Do 60 little …
Dryland Activities: Question of the Day: How many kicks should you do per arm stroke in freestyle?Answer: 6 per arm stroke for a six-beat kickY = Do 6 pitter patter feet per arm stroke while walking from black to blackN = Do 60 little kicks while laying on back with feet off the ground. Warmup …
*ADAPTED PRACTICE* Coach called in sick, one coach for 25 kids. Distance and endurance without splitting into two groups. Warmup 100 IM Kick 100 IM SWIM 2 x 25 Position 11 Question of the Day: What type of kicks should you do on EVERY streamline except BR?Answer: Fly kicksY = 50 CH N = 50 …
Dryland Activities: Question of the Day: What does Perpendicular mean?Answer: At a right angle to something else. Or Pushing directly sideways out of a flat line. LY = Walk in Airplane for 2 black lines to black lines.N = HOLD a V shape with only your butt touching the gound for 7 seconds. Warmup in …
Warmup 100 IM Kick 100 FR K no board 2 x 25 Position 11 Question of the Day: What target should you aim for in EVERY pool when doing a streamline?Answer: The flags.Y = 50 CH with long streamline0N = 50 Bk K 4 x 25 on 1:00 FR K with Board Split up into …
Dryland Activities: Question of the Day: Where should you streamline to in THIS pool?Answer: Somewhere between the yellow and the first white discs (flags).Y = Black line to black line 2 x with noodly armsN = Black line to black line 2 x with streamline arms. Warmup in water: 100 IM Kick2 x 25 position …
Warmup 100 IM Kick 100 BK K no board 2 x 25 Position 11 Question of the Day: What are the three words that define what Coho wants to foster?Y = 50 CHN = 50 BK 4 x 25 on 1:00 FINS fly K Split up into two groups: Group 1: 3 x SL + …
Dryland Activities: Question of the Day: What are three words we want to see and develop on Coho?Answer: Spirit, Character, PrideY = Walk like you’re a proud King or Queen with chin high and chest full 3 lapsN = cower and do 3 timid frightened sit-ups and then 4 trembling arm and belly push-ups. Warmup …
Warmup 100 IM Kick 100 FLY K w/ FINS 2 x 25 Position 11 with FINS Question of the Day: How many 25’s are in a 500 FR?Answer: 20Y = 50 FRN = 50 FLY K 4 x 25 on 1:00 FR w/ FINS Split up into two groups: Group 1: 3 x SL + …
Dryland Activities: Question of the Day: How many yards is it from the wall to the flags?Answer: 5 yardsY = 3 yelling barks or cries of any animal while doing 3 jumping jacks.N = 10 jumps in place and 5 sit-ups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for …
Warmup 100 IM Kick 100 FLY K with FINS 2 x 25 Position 11 Question of the Day: Can you do an open turn in Freestyle and NOT get DQ’d?Y = 50 FR with flip turnN = 50 FLY K 4 x 25 on 1:00 Fly 2 strokes with FINS and FR the rest Split …
Dryland Activities: Question of the Day: What strokes does Position 11 work on?Answer: Fly, Bk, BR, FR (all!)Y = Roll sideways three times (full rolls) N = Do 30 jumps and 5 sit ups. Warmup in water: 100 IM Kick2 x 25 position 11. Review 3 things for Streamline before first 25.1) Lock your thumb.2) …
Warmup 100 IM Kick 100 BK 2 x 25 Position 11 Question of the Day: Name one way to get disqualified on ButterflyY = 50 CHN = 50 FLY kick 4 x 25 on 1:00 FR K Split up into two groups: Group 1: Group 2: Get back together into one group 3 x { …
Dryland Activities: Mirror dancing. Move your belly, your posture, and your limbs while looking at yourself. Game/Challenge: Question of the Day: What are the two main strokes we learn in Minnows?Answer: Free and BackstrokeY = Do 3 different animal noises while walking black line to black lineN = Do 10 sit-ups. Warmup in water: 100 …
Warmup 100 IM Kick 100 Fly kick no board 2 x 25 Position 11 Question of the Day: When do you finish your last stroke on freestyle before a flip turn?Answer: at the “T” markY = 50 FRN = 50 BK K 4 x 25 on 1:00 FREE Split up into two groups: Group 1: …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What do you do first when you push off the wall?Answer: StreamlineY = 10 hops on one foot.N = 5 streamline squat and jumps Split up into two groups: Group 1: Group 2: Get back together into one group 2 x 25 …
Warmup 100 IM Kick 100 FREE Long and easy 2 x 25 Position 11 Question of the Day: What does “IM” stand for.Y = 50 7 free + flipN = 50 BK 4 x 25 on 1:00 FR Kick w/ board Split up into two groups: Group 1: Group 2: Get back together into one …
Warmup 50 FREE Kick with board 2 x 25 Position 11 Question of the Day: What is a 25?Answer: In this pool, it is one length, although this pool is technically 20 yards.Y = 50 FREEN = 50 BK Kick no board. Split up into two groups: Group 1: Group 2: Get back together into …
1 x 25 Backstroke Kick get in and go Question of the Day: Why are there flags above the pool?Y= 1 jump off blocksN = One time lay on the bottom of the pool on your back Challenge: Kick in water over head with both arms above water in position 11 for 3 seconds. And …
Introduce the “Flow” 2 x 25 1= FREE 2 = BK Question of the Day: What strokes use “flutter kick?” Y = 1 jump off block N = 4 spins with nothing touching in the shallow end. 1 x 25 FR with side breathing
Warmup Jump in and run or swim to 1/2 way in Mini lane as fast as possible. Get out. On deck, review “setting up your lane:” Get in and set up your lane. 3 x do a streamline off the wall. When you stop, or take a breath, move over and set up your lane. …
Warmup 100 IM Kick 100 IM swim 2 x 25 Position 11 Question of the Day: How do you get to go to a regional meet? Y = 50 CH anythingN = 50 FLY K 4 x 25 on 1:00 BK Split up into two groups: Group 1: Group 2: 3 x SL + 2 …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: How do you get to go to a “regionals” meet? Go to a meet and go fast enough to earn a qualifying time.Y = 2 x DivesN = 25 BK Split up into two groups: Group 1: Group 2: Get back together …
Warmup 100 IM Kick 100 BR Kick 2 x 25 Position 11 Question of the Day: How many lanes were at the Coho Classic?Y = 50 CHN = 50 BK 4 x 25 on 1:00 FR Speedplay Split up into two groups: Group 1: Group 2: Get back together into one group 12 x 25 …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: At the Coho Classic how many lanes were there to compete in? 6Y = 25 Dive and swim freeN = 25 push off wall and swim back Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 100 FLY KICK 2 x 25 Position 11 Question of the Day: Y = 50 BR Arms with FREE kickN = 50 FR Arms with Fly kick 4 x 25 on 1:00 2 FLy + FR rest Split up into two groups: Group 1: Group 2: Get back together into one …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: If we host a meet what do we need your parents to do? Volunteer to help run the meet.Y = Jump in and Kick FR on side with one arm up to 1/2 wayN = 25 push off wall and swim BK …
Warmup 100 IM Kick 100 Bk 2 x 25 Position 11 Question of the Day: If you fall in before the beep at a meet can you climb out and get back on the block? “Yes if the officials let you. No if you get disqualified.” Y = 25 Dive FR with Fly kickN = …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: If you fall in before the beep at a meet can you climb out and get back on the block? “Yes if the officials let you. No if you get disqualified.”Y = 25 Dive in and swim FR w/ fly kickN = …
Warmup 100 IM Kick 100 BK 2 x 25 Position 11 Question of the Day: What does LCM mean? Long course meters.Y = 50 CH anythingN = 50 Fly Kick 4 x 25 on 1:00 2 fly + free rest Split up into two groups: Group 1: Group 2: Get back together into one group …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What does LCM mean? “Long course meters”Y = 25 jump and Anything swimN = 25 push off side and backstroke swim Split up into two groups: Group 1: Group 2: 3 x SL on belly + 3 HLBw/R Head Lead Balance with …
Warmup 100 IM Kick 100 FR K 2 x 25 Position 11 Question of the Day: How does locking your thumb help your dive start?Y = Dive + FRN = SL + BK 4 x 25 on 1:00 FR Split up into two groups: Group 1: Group 2: Get back together into one group 10 …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: How does locking your thumb help your streamline?Y = 25 BK KN = 25 Doggie paddle Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 100 CH 2 x 25 Position 11 Question of the Day: How do you explode like a firework off the blocks?Y = 50 CHN = 50 BK 4 x 25 on 1:00 FLY K Split up into two groups: Group 1: Group 2: Get back together into one group 10 x …
Warmup 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 FRN = 25 BK Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 100 BK K 2 x 25 Position 11 Question of the Day: What does Coho do on the 4th of July? Walk in the 4th of July parade!Y = 25 Dive CHN = 25 start in water FR 4 x 25 on 1:00 FR Split up into two groups: Group 1: …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What does Coho do on the 4th of July? Walk in the parade!Y = Dive in and float for 10 secondsN = Push off side and swim free to 1/2 way. Split up into two groups: Group 1: Group 2: Get back …
Warmup 100 IM Kick 100 BK K 2 x 25 Position 11 Question of the Day: Can you start in the water at a swim meet?Y = Dive in and swim 25 CHN = Start in the water and swim 25 BK 4 x 25 on 1:00 FR Split up into two groups: Group 1: …
Warmup 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 wayN = Start in water + BK to 1/2 way Split up into two groups: Group 1: Group 2: Get back together into one group …
Warmup 100 IM Kick 100 FLY K 2 x 25 Position 11 Question of the Day: Name one way you can be DQ’d at a swim meet.Y = 50 CHN = 50 BK 4 x 25 on 1:15 BK Split up into two groups: Group 1: Group 2: Get back together into one group 8 …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: At a swim meet name one way you can get DQ’dY = 25 Dive and swim CHN = 25 Sit and slide in and swim BK Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 100 BK K 2 x 25 Position 11 Question of the Day: At a swim meet how do you know when to get on the block for your race?Y = 50 Flop like a fish or swim like a sharkN = 50 BK 4 x 25 on 1:00 FR – Make …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: At a swim meet what tells you to “get on the blocks?”Y = Jump + FR to 1/2 wayN = Push off wall + FR to 1/2 way Split up into two groups: Group 1: Group 2: Get back together into one …
Warmup 100 IM Kick 100 BK 2 x 25 Position 11 Question of the Day: When is the next swim meet?Y = 50 CHN = 50 BK K 4 x 25 on 1:00 FREE Split up into two groups: Group 1: Group 2: Get back together into one group 8 x 25 on 1:00 ODD: …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What is a swim meet?Y = Jump off block like a trickN = Push off side and swim to 1/2 way FR. Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 100 BK 2 x 25 Position 11 Question of the Day: What do we mean when we talk about a “line” in swimming? Y = 50 FREEN = 50 BK K 4 x 25 on 1:00 BK or FR Split up into two groups: Group 1: Group 2: Get back together …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What do we mean when we talk about a “line” in swimming?Y = 25 FRN = 25 FLY Kick Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 100 CH 2 x 25 Position 11 Question of the Day: What is a “dual” meet?Y = 50 Best strokeN = 50 Worst stroke Kick 4 x 25 on 1:00 Speedplay FR “Es/Fast, Fast/Ez, All fast, All easy” Split up into two groups: Group 1: Group 2: Get back together into …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What is a “dual” meet?Y = 25 BKN = 25 BK K Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 100 BK 2 x 25 Position 11 Question of the Day: Have you seen the muffin man? “The one that lives on drury lane?” What lane is he in?Y = 50 CHN = 50 BK 4 x 25 on 1:00 FR Speedplay:1) Easy / Fast2) Fast / Easy3) All fast4) All …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Y = 50 NothingN = 50 Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 100 FLY K 2 x 25 Position 11 Question of the Day: Who were the two Olympians that were at this pool yesterday?Y = 50 Olympic Swim CH (as slow as possible)N = 50 BK K 4 x 25 on 1:00 Speedplay Split up into two groups: Group 1: 3x Dive …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Who were the two Olympians that came to this pool yesterday? Josh Davis and Elizabeth BeisalY = 2 jumps off blocksN = 25 BK Split up into two groups: Group 1: 3 x Dive in, SL + 5 kicks in position 11 …
Warmup 100 IM Kick 100 IM swim 2 x 25 Position 11 Question of the Day: What is a biathlon? A race where you do two different things like bike and swim, or run and swim.Y = 50 CHN = 50 BK 4 x 25 on 1:00 FR Speedplay1) Easy / Fast2) Fast / Easy3) …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What is a “triathlon?” A race where you swim, bike and run.Y = 25 Dive in and CH swimN = start in water 25 FLY Kick Split up into two groups: Group 1: Group 2: Get back together into one group 4 …
Warmup 100 IM Kick 100 IM Swim 2 x 25 Position 11 Question of the Day: What do you get when you earn 175 points in a year for the first time? Coho JacketY = 50 swim like you’re wearing a jacketN = 50 FR K no board or arms. 4 x 25 on 1:00 …
Warmup 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 CHN = 25 BK Split up into two groups: Group 1: 5 Steps to Diving like a Pro 5 x entries into the pool. Jumps …
Warmup 100 IM Kick 100 IM swim 2 x 25 Position 11 Question of the Day: When do you get on the blocks for a race at a swim meet? When you hear the long whistle.Y = 50 BRN = 50 BK 4 x 25 on 1:00 FREE speedplay1) Easy / Fast2) Fast / Easy3) …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Y = 50 NothingN = 50 Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 100 FLY K w/ FINS 2 x 25 Position 11 Question of the Day: What does “drill” mean in swimming? Something we do to work on a skill to get better at swimming, or a specific stroke.Y = 50 BR arms with FR kickN = 50 HLB w/ R on BK …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What is coach Jeff’s favorite food?Y = Pretend to eat your favorite food.N = Do 10 situps. Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 100 HLB w/ R on BK 2 x 25 Position 11 Question of the Day: What does “bilateral breathing” mean? Breathing to both sides during FR.Y = 50 FRN = 50 BK K 4 x 25 on 1:00 flip 1st at the wall, SL on back, swim FR rest of 25. …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What does “bilateral” breathing mean? Breathing to both sides on freestyle.Y = 25 FR (breathe every three but don’t write this part out)N = 50 FLY K Split up into two groups: Group 1: Group 2: 3 x Dive from side, SL …
Warmup 100 IM Kick 100 FR Pull 2 x 25 Position 11 Question of the Day: What do pull buoys do? Help you float so you don’t have to kick, helps rotation.Y = 50 BK PULLN = 50 FR PULL 4 x 25 on 1:00 FLY K no board Split up into two groups: Group …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What do pull buoys do? Help you float so you don’t have to kick.Y = Run with your fist between your knees from line to line.N = Hop with a fist between your knees from one line to another. Split up into …
Warmup 100 IM Kick 100 BK 2 x 25 Position 11 Question of the Day: What is an “undulation?” Whole body roll like a fly kick starting at chest and flowing through toes. Y = 50 FLY KN = 50 BK K 4 x 25 on 1:00 FLY w/ FINS Split up into two groups: …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What is an “undulation?” Whole body roll like a fly kick starting at chest and flowing through toes.Y = Walk while undulating like seaweed with legs trying to leave the water.N = Flop on the ground like limp seaweed or a fish …
Warmup 100 IM Kick 100 FLY K on back 2 x 25 Position 11 Question of the Day: What are the two types of swimming “turns?” Flip turn and open turn Y = 50 CHN = 50 BK with a flip turn 4 x 25 on 1:00 Flip 1st at wall + BK Split up …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What type of a kick do you do on a streamline? Depends on the stroke; fly k on fly, no k on br, flutter for bk and fr.Y = 25 BK KN = 25 FLY K on Back Split up into two …
Warmup 100 IM Kick 100 FLY K w/ Fins 2 x 25 Position 11 Question of the Day: Are all the flags at different pools the same distance away from the wall? Y = 50 FR w/ SL for 5 yards underwaterN = 50 BK w/ SL underwater for 5 yards 4 x 25 on …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: Are all the flags at different pools the same distance away from the wall? Yes! 5 metersY = 5 super long jumps get as far from black line as you canN = Hold Plank for 30 seconds. Split up into two groups: …
Warmup 100 IM Kick 100 BK 2 x 25 Position 11 Question of the Day: Name two yoga poses that help your swimming.Y = 50 CHN = 50 Position 11 4 x 25 on 1:00 FR Split up into two groups: Group 1: Group 2: Get back together into one group 1 x { 2 …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What strokes does Warrior 1 work on?Y = 25 CHN = 25 Postion 11 4 x 25 on 1:00 Split up into two groups: Group 1: Group 2: Get back together into one group 3 x { 2 x 25 BK swim. …
Warmup 100 IM Kick 100 Fly K 2 x 25 Position 11 Question of the Day: What does HLBw/R mean? Head lead balance with rotation.Y = 50 CHN = 50 BK K 4 x 25 on 1:00 BK Split up into two groups: Group 1: Group 2: Get back together into one group Build-a-set. Do …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What is the third thing we look for regarding excellent swimming, “Posture, Line, and _________?” Answer: Balance.Y = Balance on 1 foot for as long as it takes you to sing happy birthdayN = Walk with perfect posture for 2 large squares …
Warmup 100 IM Kick 100 Coach’s choice 2 x 25 Position 11 Question of the Day: What is the name of the fastest stroke in swimming? What is the slowest? Front crawl, breaststrokeY = 50 BR or FRN = 50 BK K 4 x 25 on 1:00 BK Split up into two groups: Group 1: …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What is the fastest stroke in swimming? What is the slowest? Fast = Front crawl, Slow= BreaststrokeY = 50 CHN = 50 BK Split up into two groups: Group 1: Group 2: Get back together into one group
Warmup 100 IM Kick 100 FLY K w/ FINS 2 x 25 Position 11 Question of the Day: What part of the arms is the “recovery” in butterfly?” Y = 50 FLY w/ FINSN = 50 BK K no fins 4 x 25 on 1:00 FREE K w/ FINS no board Split up into two …
Warmup 100 IM Kick 2 x 25 Position 11 Question of the Day: What part of butterfly arms is the “recovery?” When your hands go up around the shoulders above or at the surface of the water. Y = Flap your wings like a bird from black line to black line 2 xN = Do …
Warmup 100 IM Kick 100 FR 2 x 25 Position 11 Question of the Day: How many centimeters are in a meter? How many meters is a LCM pool? 100 and 50Y = 50 CHN = 50 FR 4 x 25 on 1:00 FR Split up into two groups: Group 1: Group 2: Get back …