Warmup
100 IM Kick100 FLY K with FINS2 x 25 Position 11
4 x 25 on 1:00 FREE Drill: Fists
Split up into two groups
Group 1: Fist Drill
3 x SL + 3 FR D: Fists
Do three strokes of freestyle with hands held in a fist. Focus on pushing water back and down with a high elbow underwater.
Group 2: Fingertip Drag Drill
3 x SL + 3 FR D: Fingertip Drag
Underwater pull is same. When recovering, swing hands wide and lift elbow above water to allow just the tips of the fingers or only the nails drag along the surface of the water as you reach back to position 11.
Get back together into one group
2 x {1 x 100 FLY K withu>fins/u>4 x 25 on 1:00 FR Drill. Choices: HLBw/R on belly with side breaths. Fists. Fingertip Drag.}
True or False Game
Everyone gets out of the water. Line up with a fair amount of space between each person. Two feet’s toes on the edge.
Coach:“If I say something true, you jump in. If I say something false, do not jump in.
If you’re wrong, you’re out. Last one in wins. If everyone is out, I win.”
1st statement is easy and always true.“This is a swimming pool.” or something similar.
Then ask swimming questions getting ever more specific.“You must touch the wall with 2 hands on freestyle” – False. You don’t HAVE to.
Make statements about the coach that the swimmers would know.“My name is…”“I went to high school at…”Innocuous innocent facts that are appropriate for a child setting.
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