Goals:
- Look for excellent streamlines with all three things mastered.
- Leverage routine of streamline + activity, then move over and return to the wall.
- Give feedback on every swimmer’s attempt. Celebrate successes and encourage failure.
3 x SL + Free Kick
Dropdown underwater, then push off in streamline.
Grown into a streamline as you push with your legs.
Challenge:
Flatten yourself against the + mark like a squished bug.
“You’re a bug that’s been squished by a giant hand!”
BONUS: do it again but totally underwater.
Kicking:
50 FREE Kick or 50 BK Kick
Use Fins if you have them, use kickboards
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: Position 1 Breath
Push off the wall in position 1.
Take 3 breaths to the side, only moving your head, before you get to the flags.
Kicking allowed. No streamline.
3 x SL on BK
Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.
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 –
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.
Safety Tips:
- Challenges are Fun, but be careful. Do them in shallower water.
- Stay attentive when doing 3x or 5x something. Make sure swimmers can return to a safe space easily.
- Pay attention to fatigue. Give ample breaks. Challenges can be restful, instead of constant 25’s.
3 x SL + side glide + breath
3-5x start in SL, then roll on your side. Kick past the flags laying on one arm in position 1.
Do at least 3 breaths rotating only the head.
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.
Challenge:
Only using your hands near your hips, lay on your back and move from wall to the flags feet first.
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.
[embedyt] https://www.youtube.com/watch?v=vZbuKI76By4[/embedyt]
Justin Challenge: Handstand rewind
Push off the wall towards the T mark like you’re going to do a handstand, but don’t; instead push on the ground so you launch back at the wall and hit it with your feet.
1 x 25 FREE with Kickboard
– Hold the kick board at the bottom like doing position 11
– Focus on kicking
– 1 arm moves at a time. Catch-up drill.
– Breathe every 3 or 2 strokes.
1 x 25 BK
- Push off in streamline: hold streamline until the flags.
- Swim with a strong kick.
- Touch the wall on back.
- Avoid vampire neck.
Challenge –
Flip 1st, then streamline on back to the flags underwater without breaking the surface
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