Minnows Practice Plan: Week 5 Day 1 – Streamline and Freestyle Focus

Warmup

100 IM Kick 2 x 25 Position 11

Split Up Into Two Groups

Group 1: Freestyle 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

3 x SL on BK

Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.

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Get Back Together Into One Group

3 x {

1. 2 x 25 FINS Position 11 for 5 kicks, then 1 arm stroke. Repeat over and over.
2. Round 3: swim FREE no fins

1 x Challenge

}