Set up your lane review.
First person goes in the right hand side of the lane. Everyone else lines up along the opposite side of the lane, near lane line. When the first person takes their turn, wait until they cross the center line, then second person takes their turn. Keep going until everyone has done their activity.
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.”
Face straight ahead (looking down)
The goal here is to establish a habit of going from hands on the head to streamline immediately and teach how it feels to push off the wall in streamline.
3 x SL + Free Kick
Dropdown underwater, then push off in streamline.
Grown into a streamline as you push with your legs.
Float on your back with your face above water and all 10 toes and both of your thumbs (but not hands).
Or all of your fingers but NOT your thumbs.
3 x Back Glide
Glide on back to the flags, then do anything on the way back.
3 x SL on back + 3 BK after flags
Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.
Stay in SL until you reach the flags.
After the flags, begin three strokes.
Count with your thumb EXITS the water, or begins the recovery portion of the stroke.
Challenge: Lay flat underwater like Goldielocks
Float on your side, like you’re laying down on your side reading a book exactly in the middle of the water from the surface and from the bottom.
Like Goldielocks, not too deep, not too shallow.
Perfectly in the middle.
3 x SL + 5 FREE + 1 breath + Flip
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5, or before the flip after the strokes.
1 x 25 FREE with side breathing
1 x 25 BK with body flat, feet kicking, arms moving, chin slightly tucked in.