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 … Read more
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 … Read more
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 Challenge:Float on your back with your feet touching the wall, hands in soldier; not pushing off the wall for 10 seconds. Like corpse pose from yoga. … Read more
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 … Read more
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 FREE2 x 50 BK Sharks Wait 30 seconds after each 50. 5 x 50 FREE 5 x 50 BK Kick2 … Read more
Warmup 100 IM Kick100 FLY K2 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 BK4 x 25 on 1:00 FREE with 4 fly kicks in SL 16 x 50 on 1:45: CHOICE w/ or w/o FINS Tell 2 … Read more
Warmup 100 IM Kick100 Position 11 with FINS2 x 25 Position 1, with side breaths w/ FINSQuestion of the Day: Name one thing that you earn points from.Correct = 50 CH w/ FINSWrong = 50 FREE4 x 25 on 1:00 FREE with FINS 16 x 50 on 1:45 with or without FINS Tell a coach … Read more
Warmup 100 IM Kick100 Position 11 w/ FINS2 x 25 Position 1, side breath away from arm, w/ FINSQuestion of the Day: What date is the Coho Banquet?Correct = 50 CH w/ FINSWrong = 50: 5 FREE + 5 FLY4 x 25 on 1:00 FLY w/ FINS 8 x 100: CHOICE with or without FINS … Read more
Warmup 100 IM Kick100 2 x 25 Position 11Question of the Day: What do we focus more on in Sharks: Endurance or Technique?Correct = 50 BRWrong = 50 FREE4 x 25 on 1:00 FREE with SL on your back doing fly kicks. 4 x {4 x 502 x SL} 1)50 = FREE FINSSL + 2 … Read more
Warmup 100 IM Kick100 HLBw/R on BK2 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 on streamlines 3 … Read more
Warmup 100 IM Kick100 Side Kicking with FINS. Smell your stinky armpit and look at the ceiling when you breathe. 2 x 25 Position 11 w/ FINSQuestion 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 shortest streamline … Read more
Warmup 100 IM Kick100 Position 11 w/ FINS2 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 FREE with fly … Read more
Warmup 100 IM Kick100 IM Swim2 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 K4 x 25 on 1:00 FREE KICK w/ board 14 x … Read more
Warmup 100 IM Kick100 FLY KICK on your side. FINS2 x 25 Position 11Question 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 FINS 8 x{1 x … Read more
Warmup 100 IM Kick100 FREE2 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 side4 x 25 on 1:00 FREE Split up into two groups: Group 1: 3 x SL + 2 FLY … Read more
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= … Read more
Warmup 100 IM Kick100 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 and over.4 x … Read more
Warmup 100 IM Kick100 IM2 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 K4 x 25 on 1:00 flip 1st and sl on back, then BK Split up into two groups: Group 1: … Read more
Warmup 100 IM Kick100 IM K no board (everything in soldier)2 x 25 Position 11Question of the Day: Should you hang on the bars / use them during a backstroke start at a meet?Correct = 50 BKWrong = 50 BK Kick4 x 25 on 1:00 FREE 4 x 100: IM swim. Be confident. Swim tall. … Read more
Warmup 100 IM Kick100 IM2 x 25 Position 11Question of the Day: What is the minimum depth you can learn diving? (how deep?)Correct = 50 CHWrong = 50 Streamline Kick on back4 x 25 on 1:00 Free w/ fly kick on streamlines 10 x 50 on 1:30 BACK Be confident. Be ready. Go a little … Read more