Warmup
100 IM Kick2 x 25 Position 11
Split up into two groups:
Group 1: Falling Down for Backstroke
Move through progression:
- Hold wall with both hands, go underwater 3 x keeping a hold
- Hands and feet on the wall, go underwater 3 x keeping feet on the wall.
- Hands and feet on wall to start, 3 x fall under, lay back and put hands on top of head. Get back flat. (see picture)
Group 2: Streamline on Back + Head Lead Balance with Rotation
3 x SL on BK + 3 HLBw/R
Get back together into one group
Fail Box Game
Builds upon a few expected systems in place:
- SL + [something], swimmers should understand this concept and be familiar with short distance training and feedback.
- Knowledge and awareness of what those [something] activities are. You have to teach them before you can play this game.
- Be able to read the board and know what the shorthand means.
Spider game, and cannonball push can be found on the website: www.swimminglessonsideas.com
Jumps from the block
Two feet over the edge, curl toes over the side. Bend your knees and stick your butt out. Jump in and get in position 11 in the air. Streamline and swim to the flags, get out and do it again.
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