Goals:
- Breathing to the side. Spend considerable time working on Freestyle.
- Establish a fast moving lane or lesson area. Use circle swimming, short distances and the rotation method.
- Keep swimmers moving. Stimulate curiosity and effort with interesting challenges. Be Interesting!
3 x SL + Free Kick
Dropdown underwater, then push off in streamline.
Grown into a streamline as you push with your legs.
3 x SL + 3 FREE
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
If possible NO breath.
Challenge: Sit on the bottom
Sit on the bottom with legs crossed and hands on knees. Hold for 2 seconds.
BONUS: put your nose and belly on the bottom at the same time. Hold for 2 seconds.
Activity 3:
Kicking
50 Free or 50 BK kick.
If you have FINS use them.
Use kickboards or barbells.
Activity 4:
3 x SL + 5 FREE + 1 breath
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.
Challenge 2
Challenge – Back on the bottom, 2 feet on the wall
Lay down on the bottom of the pool with your back, shoulders and hips touching the floor.
At the same time, but two feet on the wall.
Hold it for 2 seconds.
Activity 5:
3 x SL + Position 1
3 – 5 times, streamline underwater, then at the surface hold position 1 with kicking for 2 side breaths.
Breathe 2 x to the side in position 1. See picture.
Activity 6:
3 x SL + 5 FREE + 1 breath
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.
Challenge:
Use your hands to push off the wall underwater and “streamline” feet first to the yellow. BONUS make it underwater to the flags.
Like a feet first streamline pushing with hands. HINT: Point toes, lock knees together, squeeze core tight.
Safety Tips:
- Stay shallow if possible. Let swimmers be off benches and the wall.
- Stay attentive when doing 3x or 5x something. Make sure swimmers can return to a safe space easily.
- Fatigue and weakness can lead to issues. Lots of short distances is still tiring. Remain vigilant.
Back Glide to the flags
3 – 5 x Push off the wall on your back in SOLDIER position.
Kick until you get to the flags.
3 x SL on back + 3 BK after flags
Goals:
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.
Take the Elevator Down
Describe going underwater and putting your feet on the wall for a streamline like “Taking the elevator straight down.”
Most beginner swimmers will put their feet near the surface of the water, or not push off at all.
Encourage dropping down first, then rotating so that feet go to the wall, then growing from a “little sprout” into streamline.
Back Kicking
1 x 50 or more.
GOAL: use floats or FINS to keep moving.
Focus on using the feet to move.
SL + 5 BK + Roll to stomach + Flip
3 – 5x Streamline or soldier on back. Then do 5 Backstroke arms.
After the last arm, roll to belly.
Do a front flip.
Challenge –
Do a handstand with your legs together and toes pointed to the ceiling. Hold it for 2 seconds (or 3), then do a front flip where you land on your feet without otherwise touching the bottom.
2 x 25 FREE with kickboard and FINS
Hold the bottom of the kickboard.
1 arm moves at a time. 1 arm always holding the kickboard in front of body with elbow straight. (catch-up drill).
Breathe every 3 or 2 arm strokes.
2 x 25 Backstroke
Push off in streamline. Hold till flags.
Swim with a strong kick.
Touch the wall on the back.
Avoid Vampire Neck.
Challenge –
Flip 1st, then streamline on back to the flags underwater without breaking the surface
Well done today! Come back tomorrow!
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