Jumps from the block
Two feet over the edge, curl toes over the side.
Bend your knees and stick your butt out.
Jump in and get in position 11 in the air.
Streamline and swim to the flags, get out and do it again.
Diving – Standing dive from the block
Stand with foot with toes curled over the edge. Rest weight on the forward leg.
Second leg is slightly back, though knees are near each other. Lift back heel off the block.
Swimmer waits until they hear, “take your mark.”
Bend at the waist, grasping the forward edge of the block outside the foot already curled over edge. Use both fingers and thumbs in front.
Look at back leg.
Fart at the moon (to get hips up).
Launch forward when you hear “go.”
100 IM Kick
100 FLY K
2 x 25 Position 11
Question of the Day: Is a dive like a streamline? Yes or No?
Correct = 50 CH
Wrong = 50 BK K
4 x 25 on 1:00 FLY K no board.
Split up into two groups:
1 x 300 FREE
1 x 200 BK
1 x 100 FLY K
1 x 50 BR
1 x 25 FREE as fast as possible.
Each swimmer does 1 or two pieces of a race.
- Dive and Streamline
- Breakout (1st two strokes after dive)
Swimmers choose which stage they will do.
Coaches start and stop a timer for each stage of the swim. 0.00 for the dive until the swimmer breaks the surface on their streamline. Mark where the swimmer streamlined too.
Start watch again when the breakout swimmer breaks the surface after a streamline dive and stop the watch when they finish their second stroke. Eye the distance they traveled on 2 strokes and add that to Dive swimmer’s distance.
Start watch again when the “swim” swimmer starts and stop the watch when they get to the far flags. Swim swimmer starts at the distance the Dive and Streamline swimmer and the Breakout swimmer got.
Start watch again when you say go for the “Turn” swimmer to start at the flags, do a turn, and get back to the flags. Stop watch when the return to the flags.
Start watch again when the send swim swimmer starts at the flags and stop it when they get to the other flags.
Start watch when the “Finish” swimmer starts at the flags, and stop it when they get to the wall.
Dive and Streamline
Start off the blocks or from the side and do the appropriate streamline.
Begin watch at “go” and stop watch when swimmer breaks surface.
Start off the blocks, do the appropriate streamline. Do 2 strokes.
Start watch without resetting it when swimmer breaks surface and stop the watch when the swimmer has finished the 2nd stroke.
Swimmer starts at the combined distance from the wall as the Dive and Streamline and the Breakout swimmer’s 2 strokes.
Swim to the far flags.
Start watch when coach says’s “Go” from their start location. Stop watch when swimmer gets to the flags.
Swimmer starts at the flags. Swims to the wall, does appropriate turn, streamlines to the flags.
Start watch without resetting it when coach says “go.” Stop watch when swimmer gets back to the flags.
Swimmer starts at the flags and swims to the wall.
Start watch when coach says “go.” Stop watch when swimmer touches wall.
Final times are the aggregate of all pieces. Start and stop each piece without resetting the watch.