Minnows Swim Practice: Streamline Drills and Challenge (10/3/2019)

Dryland Activities

Dryland – Grow into Streamline

On deck, have everyone squat to the floor. Do 3–5 times. Tiring.

Keep the back as straight as possible.

Put their hands on their head like the picture.

Stand into streamline.

“Grow from a tiny sprout into a tall reaching streamline.”

1. Locked thumb
2. Squeezed ears
3. Face straight ahead (looking down)

The goal here is to establish a habit of going from hands on the head to streamline immediately and teach how it feels to push off the wall in streamline.

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 + 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:

Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.

Stay in SL until you reach the flags.

After the flags, begin three strokes.

Count with your thumb EXITS the water, or begins the recovery portion of the stroke.

Get Back Together in One Group

2 x 50 Backstroke4 x 25 FR1 x Challenge

Challenge – Streamline Launch

Form partners.

Other person pushes their feet to launch them forward in streamline.

The pushing person can’t go past the flags or the “T” mark. Set a distance that the streamliner needs to travel to pass the challenge, without falling out of streamline or kicking.

Pusher can use the wall to push. This is encouraged.