Warmup
100 IM Kick2 x 25 Position 11
Split up into two groups
Group 1: 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.
Group 2: Dive from side with flip turn
3 x Dive from side, 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
Fail Box Game
Round 1 is a practice round, round 2 is the final test round. Coaches give thumbs up for success (they did the skill correct) or a thumbs down, or fail, if the swimmer does ANYTHING incorrect. If anyone fails their attempt the lane does the Fail Box activity 1. If everyone succeeds, then lane does the Success Box 1. Go down the line not repeating fails or success box items.
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.
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