Pre-Tryout Clinic Day 3: Swim Practice Plan

Dryland Yoga Flow for Swimmers

Start with this yoga flow to improve flexibility, body awareness, and core strength. Perform each pose in sequence, holding for 3–5 breaths:

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.

Warm-Up

1 x 25 Backstroke Kick get in and go

Set 1: Streamline + Position 11 + Freestyle

3x SL + Position 11 for 5 kicks + 1 FR

Streamline with freestyle kick. At the surface transition from streamline to position 11. Continue kicking for 5 kicks in position 11.

Continue kicking and do one arm stroke of freestyle. Leave other arm in position 11 place.

Question of the Day

Why are there flags above the pool?

1. Y = 1 jump off blocks
2. N = One time lay on the bottom of the pool on your back

Challenge: Water Treading with Arms Up

Kick in water over head with both arms above water in position 11 for 3 seconds. And chin above water.

Set 2: Streamline + 3 Freestyle + Flip Turn

3 x SL + 3 FREE + Flip

Strong freestyle kick throughout.Focus on arms reaching to 11, head aiming straight down, and power with each stroke.

If possible NO breath.

Set 3: Position 11 + Freestyle Breathing

1 x 25 Position 11 5 kicks and 1 free arm. Breathe on arm stroke.

Challenge: Side Streamline Kick

Streamline + kick in position 1 on side with face looking at floor. Take 1 breath.

Set 4: Streamline + 5 Freestyle + Controlled Breath

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.

Challenge: Airplane Flip Turn

Push off in airplane and do a 1/2 flip staying in airplane and laying on back.

Cool-Down

1 x 25 Free Swim