This workout plan is designed for our Minnows group, focusing on building foundational skills and endurance through structured sets. Remember that consistency and positive reinforcement are key at this stage!
🏊♀️ Warmup: Getting the Muscles Ready
We start with a solid kick set to activate the core and legs:
- 100 IM Kick
- 2 x 25 Position 11 (Focus on proper body alignment)
<strong>Question of the Day:</strong>
- Y = 50 Nothing
- N = 50
💪 Group 1: Breaststroke Motion Focus
The first group focuses heavily on mastering the breaststroke arm motion and streamlining.
Warmup & Skill Set
- 3 x SL + 2x(11, Eat, 11, Glide for 2 seconds)
🚀 Group 2: Freestyle & Streamline Power
Group 2 focuses on maintaining a strong, powerful freestyle kick while emphasizing perfect streamline technique.
Warmup & Skill Set
- 3 x SL + 3 FREE + Flip
🤝 Combined Challenge: Putting It All Together
Finally, we bring the two groups back together for a comprehensive challenge set that tests endurance and skill integration.
The Main Set
2 x {
<em>(Note: The set structure suggests a mix of skills and distances to ensure all areas are covered.)</em>
<strong>Coach's Tip:</strong> When running these sets, focus not just on completing the laps, but on the quality of the movement. For example, during the Position 11 set, remind the swimmers to keep their heads neutral and core tight—this is where efficiency is built!
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