4/17/2019 Minnows

Warmup

100 IM Kick

2 x 25 Position 11

Question of the Day: Show me a “ready catch” position (do zombie face as a hint)
Y = Zombie walk across floor
N = 50 Do 2 push ups and 4 sit ups plus run away from zombies


Split up into two groups:

Group 1:

3 x SL + 3 FR + lay on side one arm in 11, face down and float with 10 kicks.

Goal is laying on the side. Avoid belly laying. Most swimmers will get confused with the arm raised forward and will put it in the air and look up. Goal is looking down, nose in armpit. “Smell your sticky armpits.”

Group 2:

3 x SL through Hula Hoops

Hold the hula hoop with the base touching the bottom at the T mark.

More advanced, move the hula hoop to the bottom at the flags.

Get back together into one group

100 Back K no boards streamline underwater

Split up into two groups:

Group 1:

3 x SL + 3 FREE + Flip ROTATE HIPS, exaggerate hip rotation with each arm.

Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.

Group 2:

3 x SL on BK

Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.

Get back together into one group

50 FR

50 BK

Challenge/Game

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