Minnows Swim Practice Plan: Jumps, Dives, and Dryland Yoga

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.

Kneeling Dives

Put the toes of one foot over the edge. Kneel on your other knee. Prepare by getting in streamline while waiting. At "take your mark," lean forward and put your cheek next to your knee. On "go," roll forward, grow into streamline and use the foot curled over the edge to push. Back leg goes up in the air.

Dryland Activities

Dryland Yoga Flow for Swimmers

1. Plank
2. Chaturanga
3. Plank
4. Down Dog
5. Forward Fold / Lazy Puppet
6. Soldier
7. Streamline
8. 11
9. 1 Free
10. Other arm Free
11. Both for butterfly
12. Repeat.

Question of the Day

Is a dive like a streamline? Yes or No? Correct = Do 2 cannonballs Wrong = Do 2 sad jumps and 3 push ups.

Warmup in Water

100 IM Kick 2 x 25 position 11.

Review 3 Things for Streamline Before First 25

1. Lock your thumb.
2. Squeeze your ears (back of head).
3. Look down (with your whole face).

Review 3 Things for Position 11 Before Second 25

1. Keep your arms straight.
2. Stay at the surface (even when you breathe).
3. Look down (with your whole face).

Split Up into 2 Groups

Activity 1: Seated Dives

Sit on the edge. If there is a ledge for heels, place feet there. Otherwise, push feet against the wall. Get in streamline. When you hear "take your mark," lean forward.

Activity 2

Combine a kneeling dive into SL + 5 Kicks in position 11 + 1 breath to the side in position 1.

Kneeling Dives

Put the toes of one foot over the edge. Kneel on your other knee.

Prepare by getting in streamline while waiting.

At “take your mark,” lean forward and put your check next to your knee.

On “go,” roll forward, grow into streamline and use the foot curled over the edge to push. Back leg goes up in the air.

3 x SL + 5 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.

Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.

Take one breath to side, continuing to kick.

Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.

4 x 25 FREE focusing on turning the head to the side with a quick breath

Challenge – Jump off the block and make splash bigger than the ladder, or diving board board.

Q of the Day Answer: YES! It is a streamline that starts above the water!