Ohio Swimming


 

 

Station 1 - Bubbles

  1. 10 Relaxed Bobs

Station 2 - Floats & Glides

  1. Front Glide and recover - 5 seconds

  2. Back glide and recover - 5 seconds

Station 3 - Kick

  1. Front kick - 15 feet

  2. Back kick - 15 feet

Station 4 - Crawl Stroke

  1. Side glide kick - 20ft

  2. Crawl Stroke - 20 ft no breathing

Stations 5 - Freestyle

  1. Crawl Stoke with breathing with a minimum of 4 breaths

Station 6 - Backstroke

  1. Swim Freestyle - 75 ft

  2. Swim Backstroke - 30 ft

  3. Tread water fro 1 minute

 

  Station 7 - Breastroke & Butterfly
  1. Swim Freestyle - 50yds
  2. Swim Backstroke - 25yds
  3. Kick Breaststroke - 20ft.

Station 8 - Turns

  1. Swim Freestyle - 100 yds using bi-lateral breathing
  2. Swim Breastroke - 25yds
  3. swim Butterfly - 30 ft.

Station 9 - Lifetime Strokes

  1. Swim Freestyle - 200yds using bi-lateral breathing for one continuous 50
  2. Swim Butterfly - 25yds
  3. Swim Breastroke - 50yds
  4. Swim Elmentary Backstroke - 50yds
  5. Swim Sidestroke - 50yds

Station 10 - Individual Medley

  1. Swim 300 yds Freestyle
  2. Swim 100 yds Backstroke
  3. Swim 100 yds Individual Medley