100 IM Kick
2 x 25 Position 11
Question of the Day: How far is the first set of flags from the wall?
Correct = 50 BK
Wrong = 50 BK K
4 x 25 on 1:00 BK
Split up into two groups:
3 x SL + 5 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.
Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.
Take one breath to side, continuing to kick.
Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
3 x SL with 2 BR kicks underwater
Streamline underwater with nothing, then while still streamline and still underwater, do 2 breaststroke kicks to torpedo self forward.
Get back together into one group
1 x 200 FREE
Last 50 is FR K w/ a board
3 x SL + 1 BR stroke
11, Eat & Breathe, 11, then in position 11 do a BR kick, then GLIDE.
2 x 25 BR
True or False Game
Everyone gets out of the water. Line up with a fair amount of space between each person. Two feet’s toes on the edge.
“If I say something true, you jump in. If I say something false, do not jump in.
If you’re wrong, you’re out. Last one in wins. If everyone is out, I win.”
1st statement is easy and always true.
“This is a swimming pool.” or something similar.
Then ask swimming questions getting ever more specific.
“you must touch the wall with 2 hands on freestyle” – False. You don’t HAVE to.
Make statements about the coach that the swimmers would know.
“My name is…”
“I went to high school at…”
innocuous innocent facts that are appropriate for a child setting.