Warmup
100 IM Kick100 FREE K2 x 25 Position 11
4 x 25 on 1:00 FLY K
Split up into two 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 into one group
Laps for Coho Test Set
Swim for 10 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.
3 x SL through Hula Hoops
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.
Fling a Friend SL game
Fling a Friend
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.
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