I decided to share one of my old power swim workouts for when I was teaching power swim intermediate for children. This should take the duration of the class which is an hour with the City of Ottawa usually.
Warm Up:
50m Choice swim
75m IM kick (no fly) (Back crawl, breast stroke, Front crawl)
75m Im Drill (no Fly)
- Back crawl drill: 6 kick switch
- Breast stroke: 2 kick one pull
- Front Crawl : 6 kick switch.
Set 1:
6x 25m sprint choice stroke. With 10 sec rests
Stroke Correction for Front Crawl ( I give each kid at least one thing to practise with a drill specifically chosen for them depending on what they need to work on)
Set 2:
50m choice fast with 10 sec rest
50m build front crawl 10 sec rest
50m choice fast with 10 sec rest
50m fast front crawl with 15sec rest
50m choice fast with 10 sec rest
50m Fade front crawl 10 sec rest
50m choice fast with 10 sec rest
Warm down:
100m choice swim- easy
Flip turn competition.
-Have kids start in standing position, when you say go all kids have to do a summersault and finish in a standing position with their arms in a streamline position above their head. The slowest person is eliminated until you have a winner.
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