Fig.1. The importance of streamlining
Grades 5,4 and 7 in that order. The first two kind of go together, but the grades 7 are well ahead with several of them turning into potential mini-squad swimmers.
A warm up 50s FC and BC with emphasis on smooth swimming. I run through in a multitude of adjectives:
What works wonders with the younger swimmers is to tell them that they are ‘secret agents’ on a ‘secret mission’ and have to swim in the dark without being seen or heard. The result can be highly controlled, smooth swimming – just the kind of thing you’d hope for from a squad rather than a teaching group.
I centre everything on streamlining in starts and turns so start off where I usually end with a streamlined bounce, a handstand with emphasis on long legs and pointy toes, then a cannon ball and somersault.
The sequence into the turns starts with pushing off and:
- glide out to the flags (or beyond)
- glide and add a few dolphin kicks
- then glide, dolphin kick a single stroke of FC and tumble (flip)
- then glide, dolphin kick and two strokes.
- The something similar on the back.
Streamline bounce along the black line all the way to the deep end.
Push and glide on BC using the block
Then with a dolphin kick.
From a dive:
- Glide and add the BR underwater stroke
- the full BR transition
- And from 10 m out all the turns.
An IM with correct turns and transition
With assessments coming up the Grade 7s did an 800m set too.
And with time spare some fun activities and efforts to fault correct.