1. LESSON PLAN
Date: December 1, 2014 Unit: 2 day wk. Group Teacher: Amanda Beckstead
Activity: Tuesday workout Level: Level I Number in Class: 17
Objectives of this Lesson Equipment
a. The student will be able to complete and
identify a warm up activity prior to exercise.
b. The student will be able to improve their
distance per stroke by 1-2 strokes per pool
length.
c. The student will be able to complete a
competitive swimming relay race.
Medicine Balls
Towel or Yoga Mat
Kick Boards
Partner
Starting Blocks
Time Teaching Procedure Formation Teaching Points
5:00
10:00
5:00
25:00
5:00
Specific activity: Warm Up
125 Freestyle Swim (relaxed pace)
25 yrd relaxed Fly
25 yard relaxed back
25 yrd Relaxed Breast
50 Flutter kick
Specific activity: Stretch/Dry land
13 Squats
10 Per Leg Stream Line Lunge
10 Frog Jumps
20 Sec. Back Laying flutter kicks
10 Bird Dog Each Side
15 Partner medicine ball twists
25 Crunches
20 sec. Full Body Plank
10 Partner leg pushes(each partner)
10 Super-mans
Stretches
Specific activity: Technique Drills
5 x 25 DPS
3 x 25 Glide & Reach
3 x 25 Fingertip Drag/ Finish
1 x 25 DPS
Specific activity: Main Set
4 x 50 Sprint 40 seconds each
4 x 75 IM order 1:30 each
100 Kick (down 100% up 75%)
100 Hypoxic 3-5-7
200 Free Relay
Closing activity: Cool Down
200 easy swim (back or free)
2-3 People
per Lane
Circle
swimming
Rows
w/even amt
people per
row
2 @ a time.
Leave as
soon as last
person
arrives
Circle
Swimming
Teams of 4
Watch Stroke and breathing
patterns
If there isn’t an even number
partner with someone.
Core stabilization!