Before getting in:

- BEFORE STRETCHING - Talk/videos about Open turns:

- Open turns PL: https://youtube.com/playlist?list=PLY_OohLbJY2tQURHDLMSpxMgC_M3UASi0&si=7xz1CetuxFRYdXiY

- Out of the water: Practice holding a Kickboard with both hands; go into the "elbow brother" phase of Open Turn

- Stretch

Warmup:

200 Free Swim w/ Open Turns

200 IM Kick/Drill

100 Scull w/ Open Turns

Skill Development - Open Turns:

- Practice Open Turns from midpool

- 5 minutes w/ Feedback [we can use 6 lanes since we'll be doing them on the shallow-end]

[Kevin watches Lanes 1-2; Parker watches Lanes 3-4; Nicole watches Lanes 5-6]

- Each coach films an Open Turn for each swimmer in their two lanes [from behind the lane]

- 5 minutes w/ Feedback [we can use 6 lanes since we'll be doing them on the shallow-end]

Reinforcement Set - Open Turns:

Lanes 1-2: 12xMidpool 50's (:50) [ODDS - Fly/Breast/Fly; EVENS - Breast/Fly/Breast

[Lanes 3-4: 10xMidpool 50's (1:00) [ODDS - Fly/Breast/Fly; EVENS - Breast/Fly/Breast

[Lanes 5-6: 16xMidpool 25's [going toward shallow-end ONLY]

Skill Development - Flip Turns:

- Video: https://youtu.be/Ez5uEh7YyIM?si=f1tDIGTYj51w4tEn

- 5 minutes w/ Feedback [we can use 6 lanes since we'll be doing them on the shallow-end]

[Kevin watches Lanes 1-2; Parker watches Lanes 3-4; Nicole watches Lanes 5-6]

- Each coach films a Flip Turn for each swimmer in their two lanes [from behind the lane]

- Video (2 Drills): https://youtu.be/jPapQObCJe4?si=ZOwags8tsuWG8-Rk

- Drills:

- Kick into wall with arms at side - Keep Arms Straight - Flip Turn (while keeping arms straight) - Pause before pushing off (so coaches can check arms)

- Swim into wall - Flip Turn (while keeping arms straight) - Pause before pushing off (so coaches can check arms)

- 5 minutes w/ Feedback [we can use 6 lanes since we'll be doing them on the shallow-end]

Quick Tune-up Before Main Set:

5x25's (:45)

[#1 - Fly Drill; #2 Back Drill; #3 BR Drill; #4 FR Drill; #5 Free Build]

Main Set (must start by 4:00pm)

20x100's Sprint (3:00) from Blocks

[1-5: Freestyle Sprint

[6-10: IM Sprint

[11-15: CHOICE (must stick to one stroke) Sprint

[16-20: Freestyle Sprint

or

Vanessa/Abbie Set:

[30x100's Freestyle - Fast Average (2:00) from Push