DOLPHIN Flashcards
(20 cards)
step 1 dolphin
Torpedos and overarm (2 min)
step 1 dolphin feedback
Do in triangle (four arm strokes)
- torpedo arms behind ears and straight, chin on chest (1 or 2 rounds)
- overarm starting left arm up, chin down, arms leaving the water (1 or 2 rounds
step 2 dolphin
Bubbles and breathing on the lane rope with hand floats (2-3 min)
step 2 dolphin feedback
left arm on the lane rope, other arm. by side, left foot in front of right on the ground
- head down, bubbles, 2, 3, turn and breathe
- wedge hold when breathing only, 2 fingers, focus on shoulder rotation and ears out of the water
step 3 dolphin
superman drill (bubbles and breathing doing laps) (3 min) 2 laps
step 3 dolphin feedback
send strongest swimmers first, focs on helping with the arm and ear in water, moving the shoulder so they can breathe
- move up and down lane to catch their breaths
- eyes on everyone
step 4 dolphin
bubbles and breathing on lane rope with overarm arm added (2 min)
step 4 dolphin feedback
both hands on the hand float, head down, left foot in front of right on the ground, bubbles, 2, 3 turn and breathe
- look for breathing position, ear in water and straight arms, shoulder rotation
- hold by wrists if arm needs correcting
step 5 dolphin
bubbles and breathing with single arm doing laps (3 min) 2 laps
step 5 dolphin feedback
send strongest swimmers first, focus on helping with the arm and ear in water, moving the shoulder so they can breathe
- move up and down lane to catch their breaths/armstroke
- move arm if beant otherwise focus on breath
- eyes on everyone
step 6 dolphin
freestyle (7 min) 12+ laps- break into laps of 4/6 with breaks
step 6 dolphin feedback
- ask/show what ready position is
- show the breath every 4 arms (left first) and the breath with the ear in water and straight arm
- specify how many laps and that when you get to the other end start straight away
- look for correct breathing and constant kicks
- help with breath arm stroke if needed
- move up and down the pool
- scanning at all times
ONE LAP AT A TIME OF GOGGLES ON HEAD OVERARM (2 LAPS)
step 7 dolphin
backstroke kick (3 mins) 2 laps
step 7 dolphin feedback
arms either in torpedo or one arm
- starting with froggy on the wall, chin up, tummy up, big kicks
- move up and down pool helping where needed
- scanning at all times
step 8 dolphin
backstroke arms (2 mins)
step 8 dolphin feedback
walking to blue line
- clap your hands together, thumbs up, thumbs down and backstroke
- emphasise pinky fingers entering and exiting water first
- straight arms, look for rotating shoulders, head straight
step 9 dolphin
backstroke (4 min) 4-6 laps
step 9 dolphin feedback
- chin up , belly up, fast continuous kicks
- help going backwards on the first one so eyes on other kids, or help on sides
- start straight away when you get to the other end
step 10 dolphin
game (rest of time left)
step 10 dolphin feedback
either red light green light or dive and jump in deep end with hand float
