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.
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.
Challenge:
Push off the wall, underwater in Airplane; no kicking. Get to the flags.
Swimming!
4 x 50: Odds FREE, Evens BACK
If you have fins, use them.
Rest as often as needed.
GOAL: Do the whole distance without stopping. NO lifting head, no checking to see position.
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:
Lay flat on the bottom of the pool with your head and shoulders pressed to the ground watching the bubbles go to the surface. BONUS: put two feet on the wall.
Get to the bottom of the pool,
put your belly button, 1 big toe,
and your nose all on the
bottom at the same time;
- for 2 seconds
- for 5 second
BR Kick sitting on the side
Put the edge of your butt on the side of the pool, legs extended forward.
Bend the knees to press heels and feet against the wall of the pool.
Flex toes out to the sides.
Draw a circle while maintaining “flex” to splash the water with a squeeze and a push.
DO 10 times. 10 slow breaststroke kicks.
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: Splash the deck.
Facing the wall, make waves high
enough to splash the deck (rise
over the edge).
Hands must NOT go above the
surface. Create waves
UNDERWATER to make splashes.
2 x 25 Position 11
Focus on three things:
1) Look Down when not breathing
2) Keep arms straight
3) Stay on the surface
Arms are over the head with elbows straight, hands stacked over shoulders. Kick freestyle kick with face down. To breathe, lift head up quickly. Avoid sculling or doggie paddle to breathe.
3 things to make Position 11 Easier:
1) Breathe Quickly, more often
2) When you breathe, kick faster
3) Keep Body straight
5x 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.
Challenge:
Float on stomach for 5 seconds. Turn it into a front flip without using your hands; tuck them into your hips. Do it 4 times if you can.
3 x SL + no K + 1 FLY Stroke with a 1/2 kick from “airplane” to 11
No kicking on the streamline until the very end of the arm stroke.
Glide on SL first, then at the surface move the arms in the fly motion.
Okay for the recovery, from hips to airplane to push the swimmer backward.
Add 1/2 kick
Once the arms get to “airplane position the swimmer should initiate a 1/2 kick pressing their butt in the air and their lungs forward until the arms reach position 11
Thumbs aim down and should be only part of the hand touching the water.
Arms do not go UP over the water or over the body. Natural and easy movement around the sides.
2 x 50 FLY kick
Use fins if possible.
If swimmers strong increase to 4x 50, or more.
Do 10 – 20 seconds rest.
Challenge:
With two hands on the horizontal line of the + (mark on the wall), do 20 Flutter kicks staying underwater in position 11.
4 x 25 on 1:00 Free Drill FISTS
4 x 25 on 1:00: HLBwR
Head Lead Balance with rotation.
Do on your back. Head does not move.
Hips rotate to 90° Hips drive rotation. Kick to move.
CHALLENGE! Come up with your own!