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 … Read more
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 … Read more
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 … Read more
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 … Read more
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 … Read more
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 … Read more
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 … Read more
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 … Read more
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 … Read more
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 … Read more
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, … Read more
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 … Read more
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 … Read more
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 … Read more
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 … Read more
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 … Read more
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 … Read more
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 … Read more
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 … Read more