Warmup & Skill Review
Start the session with a dynamic warmup to get the muscles warm and the swimmers engaged. This section includes a quick knowledge check to keep them thinking about race rules.
- 100 IM Kick
- 2 x 25 Position 11
💡 **Question of the Day:** What happens if you roll on your belly to look at the wall on backstroke at a swim meet? (Answer: You get disqualified!) This is a great way to reinforce rules while keeping them active.
Main Set: Streamline Focus (Group 1)
Split the group into two smaller teams to allow for focused coaching and more repetitions. Group 1 focuses heavily on horizontal body position and streamlining.
Group 1: Streamline Mechanics
<strong>Focus Cues:</strong><• 3 streamlines (1 at surface, 1 at bottom, 1 in middle depth).<• Get the swimmers to fall underwater first, plant their feet on the wall, and grow in a straight line off the wall into streamline. The goal is to travel in a perfectly straight line.
Group 2: Kick and Flexibility
<strong>Drill:</strong> 3 x SL + Flex<• Hold the streamline throughout the drill.<• Push off with feet flexed, legs straight and held together. Only the feet should be turning out (flaring). This helps build the habit of flexing or flaring the feet wide for a powerful push-off.
Cool Down & Integration Set
Bring the groups back together for a final, comprehensive set that integrates all the skills practiced.
- 4 x 25 Backstroke. Pick one of three locations to SL from each 25 (top, middle, bottom). Ensure swimmers do not repeat the same location twice in a row.
- 1 x Challenge (Reviewing race rules and effort)
- 4 x 25 SL + LIFT and FLEX, float, then FREE rest of the way. (Final challenge set)
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