Minnows Swim Practice Plan: Streamline, Freestyle, and Backstroke Drills

Dryland Activities

1. Correct = Do 1 lap running
2. Wrong = Do 1 running lap and 5 situps

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

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

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

Swim for 5 minutes without stopping. FREE, BK, BK K, or FREE K. Your choice, but you must start with a 50 FREE.

Write down all the numbers.

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.

Swim for 5 minutes without stopping. FREE, BK, BK K, or FREE K. Your choice, but you must start with a 50 FREE.

Write down all the numbers.

Fling a Friend SL Game

In your lane, one person gets ready to do a SL, but they keep their hands near their head. Friend grabs their hands, and tugs them, tosses them towards the flags in streamline. Streamliner glides as far as they can hold their breath going as far as the person flung them.

Q of the Day Answer

When you swim for 1 hour and do as many lengths (laps) as possible.