| G4/G5 | G8 | |
| Post registration Pre-Pool | By the wall, left shoulder, palm facing thigh, rotate arm as if bringing it out of the water, rotate so that the palm faces the tiles, twist shoulder, drop and ‘pull’ down to the thigh. Repeat. x3. Then turn and face the other way. Use Ruben Guzman. | X |
| Streamlined positon against the wall | X | |
| Streamlined bounce in the water
Push and glide off the wall for start and turns. |
X | |
| WARM UP | 2 x 50m FC
Emphasis on ‘long legs’ and ‘silent, smooth swimming’. |
100s |
| 1 x 50m BC
Emphasis on body position, head back as if resting on a pillow. |
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| MAIN SET | 2 x 50m BC kick | 50s |
| 1 x 50m Float over knees. Knees should not touch, float should not bounce. Keep the legs long. | ||
| 1 x 50m Ideally, kicker float above the head, held at sides.
Stretch. Body position flat on the water. |
||
| 2 x 25m Pull along the lane rope
Instruct them to swap arms / Help them get the drill right |
100m | |
| Applied FUN | Double arm down the lane 1 x 25m
Emphasis on a steady flutter kick Off the block with a pencil jump then streamlined bounce to the shallow end |
|
| +G8 | Single arm BC – stretched out and under the water
Swap arm after 25m |
50 |
| Single arm BC – arm raised for entire length.
Swap arm after 25m |
||
| Push and glide on the back in the shallow end
Add a dolphin kick Start the stroke with ONE arm while stretched out |
||
| DRILLS | 2 x 25m Submarine periscope
During stroke HOLD the arm in the vertical, laser the ceiling, then continue the stroke Emphasis on a steady flutter kick |
50m |
| Repeat 2 x 25m Typically have the best one demonstate
Emphasis on counting three seconds when the arm is raised |
||
| 2 x 25m Have them go down in pairs, side by side, synchronising the raised arm | ||
| RACE PACE | 1 x 25m race pace BC
From the shallow end Streamlined glide Dolphin kick into stroke Steady breathing |
|
| 1 x 25m race pace BC
Using the grip on the block Dive backwards into glide and dolphin kick |
||
| Sea Otter
1 x 25m On frony, duck dive to the bottom, up to the top, swim along on your back, roll over. |
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| FUN END | Somesaults (towards BC turn) |
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Coaching and Teaching Swimming 