Lesson Plan Main Pool Lane 4
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1 Focus: freestyle, backstroke Lesson 1: Warmup 6x50s 3 freestyle 3 back stroke with great technique, ask swimmers to count their strokes streamline practice 4 push offs underwater in streamline, blowing bubbles, eyes down, all swimmers to go past the flags freestyle kick & drill:key point: continuous kick at all times, catch & pull in a straight line 4x50s freestyle kick on board 4x25s on 60 2 with board as 6K catch- pull to side, 6K lift & slide 4x50s freestyle swim put it all together backstroke kick & drill: Key point: continuous kick, pinky in on hand entry 4x50s backstroke kick with board over legs, 4x25s as chicken wing drill with board 4x50s back stroke put it all together
2 Focus: freestyle, backstroke Lesson 2: Warmup 6x50s 3 freestyle 3 back stroke with great technique, ask swimmers to count their strokes streamline practice 4 push offs underwater in streamline, blowing bubbles, eyes down, all swimmers to go past the flags freestyle kick & drill:key point: continuous kick at all times, catch & pull in a straight line 4x50s freestyle kick on board 4x25s on 60 2 with board as 6K catch- pull to side, 6K lift & slide 4x50s freestyle swim put it all together backstroke kick & drill: Key point: continuous kick, pinky in on hand entry 4x50s backstroke kick with board over legs, 4x25s as chicken wing drill with board 4x50s back stroke put it all together
3 Focus: breaststroke, freestyle Lesson 3: 6x50s backstroke with great technique, reinforce the same key points from last week Streamline and break out practice 4 streamlines aim for 7 metres and plus 3 strokes once at surface breaststroke 12x25 breaststroke swim on arm pull 1 kick, eyes down & glide freestyle kick & drill, swim 6x50s fast freestyle kick on x25s catchup drill on 60 4x50s swim great technique as swimmers to count their strokes Key point: continuous kick through breath, big circles with the arm
4 Focus: breaststroke freestyle Lesson 4: 6x50s backstroke with great technique, reinforce the same key points from last week Streamline and break out practice 4 streamlines aim for 7 metres and plus 3 strokes once at surface breaststroke 12x25 breaststroke swim on arm pull 1 kick, eyes down & glide freestyle kick & drill, swim 6x50s fast freestyle kick on x25s catchup drill on 60 4x50s swim great technique as swimmers to count their strokes Key point: continuous kick through breath, big circles with the arm
5 Focus: backstroke, breaststroke Lesson 5: 6x50s freestyle swim, with great technique, ask swimmers to count strokes Streamline and break out practice 4 streamlines aim for 7 meters and plus 3 strokes once at surface backstroke kick & drill: Key point: continuous kick, pinky in on hand entry 6x50s backstroke kick with board over legs, 4x25s as chicken wing drill with board 4x50s back stroke put it all together breaststroke kick + drill 10x25 breaststroke kick with board on tummy 2 kicks eyes down, bubbles breathe 4x25 sitting on board using arms in a breaststroke motion to move down the pool
6 Focus: backstroke, breaststroke Lesson 6: 5mins push offs & floating drills 4 push offs underwater in streamline on tummy, blowing bubbles, eyes down + 8 freestyle strokes 10 mins backstroke kick + drill 100m (4 lengths) backstroke kick in a streamline 5x50m 1 as chicken wing drill with board, 2 as 1 arm up 1 arm down 6 kicks and take 1 stroke to change sides, 2 as backstroke swim attempt the backstroke tumble turn on the swim Key point: continuous kick, pinky in on hand entry 10mins breaststroke kick + drill 4x25 breaststroke arm pull with board inbetween legs (to stop movement) Cue: round the pizza, squeeze elbows (A, B, C of picture) and chop the pizza in half (D of picture) 3x50 breaststroke swim 1 pull 1 kick per cycle when finishing the length touch with two hands together 5mins backstroke tumble turns line up at flags and swim backstroke into the wall See lesson 4 for progression
7 Focus: butterfly, freestyle Lesson 7: 6x50s freestyle swim with great technique, ask swimmers to count their strokes Streamline and break out practice 4 streamlines aim for 7 metres and plus 3 strokes once at surface fly kick place a cone or board at 12.5m and get swimmers only to swim to that point & back 10x25s 12.5 alternate 8 freestyle kicks 4 fly kicks for the whole length Cue: press chest, snap hips, flick toes freestyle kick & drill, swim 6x50s fast freestyle kick on x25s catchup drill on 60 4x50s swim great technique as swimmers to count their strokes Key point: continuous kick through breath, big circles with the arm 5 minutes of either races, relays, dives or turn
8
9 Focus: assessments, assess the swimmers when they are doing fullstroke in free back breast. Lesson 8: 100m freestyle, 100 backstroke, 75m breaststroke, 75m dolphin kick Streamline and break out practice 4 streamlines aim for 7 metres and plus 3 strokes once at surface 5x50s fast freestyle kick on x25s catchup drill on 60 3x50s swim great technique as swimmers to count their strokes Key point: continuous kick through breath, big circles with the arm
10 Warmup 6x50s 3 freestyle 3 back stroke with great technique, ask swimmers to count their strokes streamline practice 4 push offs underwater in streamline, blowing bubbles, eyes down, all swimmers to go past the flags freestyle kick & drill:key point: continuous kick at all times, catch & pull in a straight line 6x50s freestyle kick on board 4x25s on 60 2 with board as 6K catch- pull to side, 6K lift & slide 4x50s freestyle swim put it all together backstroke kick & drill: Key point: continuous kick, pinky in on hand entry 6x50s backstroke kick with board over legs, 4x25s as chicken wing drill with board 4x50s back stroke put it all together 5 minutes finish with relays or races from a dive Lesson 10 distance night
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Program Name Session Name Age Range Day Time Member Fee Participant Fee Bang the Drum Dream Team Friday Night Live Age 3-5 3 to 6 Wed. 10:30 AM - 11:00 AM $0.00 $5.00 Christmas Break Camp T, W, Th, F 9:00
RED CROSS SWIMMING LESSONS WINTER SESSIONS
RED CROSS SWIMMING LESSONS WINTER SESSIONS SANFORD WELLNESS CENTER 4201 SOUTH OXBOW AVENUE SIOUX FALLS, SD How to register for Swim Lessons? *** NEW NEW NEW NEW NEW NEW NEW NEW *** For January and February
TECHNICAL OFFICIALS BRIEFING
Introductions Assignments Pool and Personnel Specifics Deck Protocol for officials o Entering and leaving the deck o Position at Race Start, Swimmer approaching walls and longer freestyle races o 15M mark
Introduction. Coaches should leave the training with a clear understanding of the following:
Introduction On behalf of Special Olympics International, THANK YOU for contributing your time and expertise. The knowledge you share with the course participants will make a significant impact on the