Minnows Swim Practice Plan: November 4, 2019

Dryland Activities

1. Correct = 3 jumps without a breath
2. Wrong = 3 jumps without a breath and 3 situps

Warmup in Water

100 IM Kick

2 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 + 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

3 x SL on back + 3 BK after flags

Goals:

1. Underwater first, lean back, grow into streamline.
2. Long flat glide looking up with bubbles in SL.
3. Stay in SL until you reach the flags.
4. After the flags, begin three strokes.
5. Count with your thumb EXITS the water, or begins the recovery portion of the stroke.

Get Back Together in One Group

1. 4 x 25 FREE without a breath from "T" mark to the wall.
2. 2 x 25 BK
3. 1 x challenge

Q of the Day Answer

No breathing after the flags to the wall for a victory finish.