Minnows Practice Plan: Day 4 Week 4 – Streamlines and Backstroke

Warmup

100 IM Kick

2 x 25 Position 11

1. Y = run around box one time flapping arms like wings
2. N = 5 streamline jumps from a squat and 5 sit ups

Split up into two groups

Group 1: Falling Down for Backstroke

Move through progression:

1. Hold wall with both hands, go underwater 3 x keeping a hold
2. Hands and feet on the wall, go underwater 3 x keeping feet on the wall.
3. 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 1 (continued): 3 Streamlines at Different Depths

3 streamlines: 1 at surface, 1 at bottom, 1 in middle (depth). Focus on getting the swimmers to fall underwater first, plant their feet on the wall, and grow in a straight line off the wall into streamline. Goal is to travel in a straight line.

Group 2: Freestyle with Flip Turns

5 x SL + 5 FREE + 1 breath + Flip

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, or before the flip after the strokes.

Get back together into one group

Swimming Quest!

4 x 25 FR with good underwater streamline and side breathing.

1. Master = Accomplish all tasks
2. Journeyman = Accomplish most tasks
3. Apprentice = Accomplish few tasks

Come up with a story and at each stage require swimmers to complete a specific swimming skill. Swimmers that can do all will earn the title at the end, "Swimming Master!"