Dryland Activities:
Question of the Day: Is laps for coho a fundraiser or a swim meet?
Correct = Ask 3 people for $10 each.
Wrong = Ask 3 people for $10 each and do 2 situps between each one.
Warmup in water:
100 IM Kick
2 x 25 position 11.
Review 3 things for Streamline before first 25.
1) Lock your thumb.
2) Squeeze your ears (back of head).
3) Look down (with your whole face).
Review 3 things for Position 11 before second 25:
1) Keep your arms straight.
2) Stay at the surface (even when you breathe).
3) Look down (with your whole face).
Split Up into 2 Groups
Group 1
3 streamlines. 1 at surface, 1 at bottom, 1 in middle (depth)
Focus on getting the swimmers to fall underwater first, plant their feet on the wall, and grow in a straight line off the wall into streamline. Goal is to travel in a straight line.
Group 2
3 x SL + 3 FREE + Flip
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
If possible NO breath.
Get back together in one group
Challenge: Lay flat underwater like Goldielocks
Float on your side, like you’re laying down on your side reading a book exactly in the middle of the water from the surface and from the bottom.
Like Goldielocks, not too deep, not too shallow.
Perfectly in the middle.
4 x 50 FINS: Position 11 and side kick with breathing on the way back.
2 x 25 FINS Position 11 for 5 kicks + 1 arm stroke
2 x 25 FR no fins.
Game – Streamline Push
Create partners or groups.
One person floats on their back or belly in streamline.
Other person holds their feet. When they’re ready, the person holding the feet pushes using hands and feet on the wall to “Push” the streamline as far as you can go.
The winner is the “streamline” that gets the farthest without kicking, moving, or breathing.