Nitro swim curriculum – Flashcards
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Nitro one--Station 1
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Hold breath underwater for 5 seconds (ears under)
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Nitro one--Station 2
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Starfish float for 5 seconds
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Nitro one--Station 3
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Bluefish kicking off the wall for 5 yards
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Nitro one--Station 4a
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Back float off the wall for 5 seconds
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Nitro one--Station 4b
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Kicks/paddles on back for 10 yards + roll/recover at the wall
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Nitro one--Station 5
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big arms freestyle--enter water from the wall in streamline position--arms must clear the water
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Nitro one--Station 6
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5 freestyle arms--roll over--kicks/paddles on back for 10 yards--jump in and recover to the wall
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Nitro one--Station 7
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20 yards backstroke
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Nitro one--Station 8
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Safety Station (No goggles)--survival float and recover to wall, assisted bobs, jump+swim across with shirt
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Nitro one--Station 9
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20 yards freestyle--5 freestyle arms-roll to back for 1 breath, roll down same side to continue 5 more freestyle arms
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Nitro one--Station 10
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20 yards freestyle-roll down/up same side, alternating; 20 yards backstroke
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Nitro two--Station 1
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10 stationary bobs, 10 yards traveling bobs; streamline float off the wall, front/back for 5 seconds
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Nitro two--Station 2
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Streamline kick off the wall 10 yards, front/back with comfortable breath
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Nitro two--Station 3
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20 yards freestyle, 5 freestyle arms roll over, up/down same side, alternating
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Nitro two--Station 4
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20 yards freestyle with side breathing
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Nitro two--Station 5
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Safety Station--treading water, no goggle survival float and recover to the wall
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Nitro two--Station 6
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20 yards backstroke
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Nitro two--Station 7
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two lengths freestyle with 30sec-1min rest
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Nitro two--Station 8
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Butterfly, emphasize body waves
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Nitro two--Station 9a
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breaststroke kick
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Nitro two--Station 9b
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full breaststroke, one arm, one kick, breathing rhythm; open 2 hand touch turn
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Nitro two--Station 10
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100IM (all strokes correct); 2x20's yards freestyle swim
