Swim Practice Plan: Streamline, Freestyle, and Flip Challenges

Set Up Your Lane Review

First person goes in the right hand side of the lane. Everyone else lines up along the opposite side of the lane, near the lane line. When the first person takes their turn, wait until they cross the center line, then the second person takes their turn. Keep going until everyone has done their activity.

Activity 1: Streamline with Free Kicks

Start on the right hand side of the lane, push off underwater, and stay in streamline at the surface for a little bit.

Activity 2: Streamline + 3 Freestyle Strokes

Strong freestyle kick throughout. Focus on arms reaching to 11, head aiming straight down, and power with each stroke. If possible, NO breath.

Challenge: Flips

Activity 1: Side Breathing Drill

Do a streamline with all three things. At the surface, kick in position 11. Put one arm at your hip, keeping the other arm extended forward above the shoulder on the surface. Take one breath to the side, continuing to kick. Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.

Activity 2: Freestyle with Controlled Breathing

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 stroke 1 or 5.

Challenge: Handstand to Front Flip

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.

Activity 1:

3 x SL on BK

Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.

Activity 2:

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:

Challenge: Lay flat underwater like Goldielocks

Float on your side, like you’re laying down on your side reading a bookexactly 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.

2 x 25 with Kickboard 1= FREE Kick 2 = BK Kick Do 2 jumps from the side in deep end, swim to just past flags FREE with breathing to instructor. Then swim back with assistance.