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 … Read more
Warmup: Minnows1 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 Fly … Read more
Do everything with 20 seconds rest in between at your own pace. Minnows1 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 x 50 … Read more
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 the Day: … Read more
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 in … Read more
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 … Read more
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 … Read more
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 flips. … Read more
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 11Question of the Day:What is “active rest?”Correct: Swim to 1/2 way and back doing anything anything.Wrong: 50 BK 2 … Read more
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: Swim … Read more
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. What … Read more
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. How can … Read more
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 to 1/2 way … Read more
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 ground for … Read more
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: Your favorite challenge … Read more
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: 50 BK … Read more
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 me … Read more
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 before … Read more
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 … Read more
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 11 … Read more