Streamline well, multiple times.
Make sure they’re done with thumbs locked, ears squeezed, and face aimed perpendicular to the surface (down or up).
Testable goal:
Streamline well off the wall underwater. Demonstrate on belly and on back.
This should be done repeatedly and not one time in the course of a lesson, or with the instructor.
Bonus Goals:
- Immediate streamline starting at the wall before you push off.
- Begin a body width underwater and gradually float to the surface during the streamline.
- Stay in streamline until the first stroke.
Activities to achieve this goal:
Glide from bench to bench.
Using two platforms or benches, start near the edge. Have swimmers follow the front glides script, “shoulders in, arms in front, push off.”
Goal is to stay flat on the surface.
Keep the benches close. Focus on using the push to move forward, then using kicks.
3 x SL + Free Kick
Dropdown underwater, then push off in streamline.
Grown into a streamline as you push with your legs.
3 x SL + Flip
Streamline beginning underwater on belly.
At the surface do a front flip with knees pulled in to chest.
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.
Falling down for Backstroke
Move through progression:
- Hold wall with both hands, go underwater 3 x keeping a hold
- Hands and feet on the wall, go underwater 3 x keeping feet on the wall.
- Hands and feet on wall to start, 3 x fall under, lay back and put hands on top of head. Get back flat. (see picture)
3 x SL on BK
Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.
Challenges to achieve this goal:
Challenge – Back on the bottom, 2 feet on the wall
Lay down on the bottom of the pool with your back, shoulders and hips touching the floor.
At the same time, but two feet on the wall.
Hold it for 2 seconds.
Challenge:
Start with 2 feet on the wall and in soldier position. While floating on the surface without letting water get over your face get in streamline position and push off the wall.
Challenge:
Push off the wall on your side in position 11 and turn it into a SL underwater.