Minnows Practice Plan: Day 2 Week 3 – Freestyle and Backstroke Focus

Warmup

100 IM Kick2 x 25 Position 11

Split up into two groups

Group 1: Freestyle Breathing Focus

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.

Group 2: Backstroke Streamline and Stroke Count

3 x SL on back + 3 BK after flags

1. Underwater first, lean back, grow into streamline.
2. Long flat glide looking up with bubbles in SL.
3. Stay in SL until you reach the flags.
4. After the flags, begin three strokes.
5. Count with your thumb EXITS the water, or begins the recovery portion of the stroke.

Get back together into one group

2 x {

1. 1 x 50 HLBw/R FINS
2. 2 x 25 BK w/ FINS
3. 2 x 25 FR
4. 1 x Challenge

}