Warmup & Skill Focus
Start with a 100 IM Kick. Follow this up with 2 x 25 Position 11.
<h3 style="margin-top: 1em;">Question of the Day:</h3> What should your feet be like when you do freestyle or backstroke kick? Floppy!<<Y = Flop like a fish out of water for 10 seconds<N = Walk in three squares in Soldier, 11, and Airplane
Drill Stations (Split into two groups)
Group 1: Rotation and Body Position
<strong>Drill Set:</strong> 3 x SL on BK + 3 HLBw/R (Head Lead Balance with Rotation)<<<strong>Instructions:</strong><ol><li>Body in soldier position, kick with face up.</li><li>Rotate hips and shoulders from parallel to surface to perpendicular to surface. Rotate through both sides.</li><li>Maintain a constant kick to keep the body straight.</li></ol><This drill focuses heavily on rotation. It's crucial that swimmers understand how to initiate the roll from the core, not just the shoulders.<
Group 2: Streamlining and Underwater Skills
<strong>Drill Set:</strong> 3 x SL on BK<<<strong>Instructions:</strong><ol><li>Begin underwater. Lay on back, hands on head, and grow into a perfect streamline.</li><li>Push off in a straight line, maintaining tight body tension throughout the glide.</li></ol><This drill emphasizes the efficiency of the push-off and the ability to maintain a tight, hydrodynamic position.<
Main Set (Putting It All Together)
Once both groups are together, complete the following main set:<<<ul><li>2 x 25 BK w/ FINS</li><li>2 x 25 Position 1 w/ side breath w/ FINS</li><li>2 x 25 FR no fins</li><li>1 x Challenge (Fun activity or game)</li></ul><This final segment allows the swimmers to integrate all the skills practiced—kicking, rotation, and streamlining—in a continuous workout.<
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