Minnows Swim Practice: Streamline, Backstroke, and Freestyle Drills

Dryland Activities

1. Correct = Do 25 using two-foot jumps
2. Wrong = do 25 two feet jumps and 5 sit squat and stands

Warmup in Water

100 IM Kick2 x 25 position 11.

1. Lock your thumb.
2. Squeeze your ears (back of head).
3. Look down (with your whole face).
4. Keep your arms straight.
5. Stay at the surface (even when you breathe).
6. Look down (with your whole face).

Split Up into 2 Groups

Group 1

3 x SL through Hula Hoops

Hold the hula hoop with the base touching the bottom at the T mark.

More advanced, move the hula hoop to the bottom at the flags.

Group 2

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)

Get back together in one group

4 x 25: Position 11 for 5 kicks + 1 FR (over and over)1 & 2:FINS3 & 4: no fins.

Streamline with freestyle kick. At the surface transition from streamline to position 11. Continue kicking for 5 kicks in position 11.

Continue kicking and do one arm stroke of freestyle. Leave other arm in position 11 place.

2 x 50 BK w/ FINS2 x 25 FREE no fins side breaths

Q of the Day Answer: DHS!