Minnows 9/3/2019 First Day of Fall

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 FREE
N = 50 BK Kick no board.

Split up into two groups:

Group 1:

Set up your lane

1st person starts in the lane’s corner.

Everyone else lines up along the lane line.

#1 pushes off, does their activity, then moves over. Returns to the back of the line.

#2 can begin with the person ahead of them crosses the black line to the other side of the lane.

You can do anything when you return. Stay out of the way.

https://videopress.com/v/VtkeSvbq?controls=false&preloadContent=metadata

Group 2:

Streamline from above. Locked thumb, squeezed ears, looking down.
A woman swimmer streamlines under water at the start of a race.

What are the 3 things for streamline we’re working on?

1) Lock Thumb
2) Look Down
3) Squeeze Ears with elbows

Standing on Deck, demonstrate and say it.

https://videopress.com/v/RlDr1loj?muted=true&persistVolume=false&preloadContent=metadata

Get back together into one group

2 x 25 FREE Remember to do a streamline first

Split up into 2 groups

Group 1

Falling down for Backstroke

Move through progression:

  1. Hold wall with both hands, go underwater 3 x keeping a hold
  2. Hands and feet on the wall, go underwater 3 x keeping feet on the wall.
  3. Hands and feet on wall to start, 3 x fall under, lay back and put hands on top of head. Get back flat. (see picture)

Group 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.

Get back together in one group

4 x 25 FREE

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