Minnows Swim Practice Plan: Day 1, Week 7

100 IM Kick2 x 25 Position 11Question of the Day: What strokes does Warrior 1 work on?Y = 25 CHN = 25 Postion 114 x 25 on 1:00<

3 x SL + 3 FREE + Flip

Strong freestyle kick throughout.Focus on arms reaching to 11, head aiming straight down, and power with each stroke.If possible NO breath.

3x SL + Position 11 for 5 kicks + 1 FR

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.

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2 x 25 BK swim. Focus on body posture and arms reaching up in the air. Ensure feet near the surface. Third time through do FREE swim.

2 x SL from a different spot on the wall. Either top, bottom, middle, side, etc. SL should start from a different place each time.1 x Challenge: Skill focused challenge. What can they do that aims at a swimming skill but isn’t easy to accomplishFor example: Be pushed by a person in your lane by the feet to SL without kicking or moving to the flags. Pusher cannot leave the wall.The person in SL maintains holding SL and breath. Person pushing recognizes that if the person is straight they go farther.

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