100 IM Kick
100 FLY K on back with FINS
2 x 25 Position 11 FINS
Question of the Day: Where can you do the 1 hour Laps for Coho make up swim?
Correct = 50 FREE FINS
Wrong = 50 BK K FINS
4 x 25 on 1:00 FR K no board FINS HLBw/R to breathe
4 x 100 on 4:00
1: Free no fins
2&3: Free K no board HLBw/B
4: Free no fins
|1 Point||3 Points||5 Points|
|– Challenge: Do 2 front |
flips in 5 seconds without a
– Challenge: Streamline
with NO kicks to the flags
– Challenge: Swim to 1/2
way FR with no breath
– Challenge: Swim a 25 FLY w/ FINS in under 20
– Challenge: Come up with a 5 step swim dance
where each of the five
steps are different swim
|3 x SL + 3 FR + Flip|
3 x SL + 2 FLY no Kick
3 x SL on back underwater – stay in SL to the flags
3 x SL + 1 BR stroke with a long glide
|4 x 25 FLY with fins|
1 x 100 FR with fins
2 x 50 BK
2 x 25 BR and 2 x 25 Fly
2 x 50 FR K no board
Each lane chooses a column then an activity inside the column. Do that activity for the amount of points.
Team with the most points at the end wins.
Cannot do the same column two times in a row.
Can only do each activity 1 time. No repeating the same thing over and over.
Take turns who chooses what to do. Send one rep to the board to make a choice and then they go back and explain to the lane.
Split up into two groups:
3 x SL on BK + 3 HLBw/R
Head Lead Balance with Rotation
Body in soldier position, kick with face up.
Rotate hips and shoulders from parallel to surface to perpendicular to surface. Rotate through both sides.
Have constant kick to keep body straight.
3 x SL + FLY K (2 on stomach, 2 on side, 2 on back, 2 on other side).
Stay in SL and do fly kick. At the surface do 3 more FLY kicks in soldier position (with hands near hips).
Get back together into one group
1 x 100 FREE K w/ FINS (HLBw/R to breathe)
1 x 100 FLY K w/ FINS
1 x 50 FREE
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.
Spin in a circle with your whole head above water without touching the ground. Do it again 2x. Do it again without using your hands! and again with 10 toes above the water.
Push off in Airplane, do 1/2 FLY stroke with 1 kick to get to Flags.
Push off in Airplane
From airplane move into 11 with a single FLY kick
Float until you get to the flags in position 11. If you can.