Dryland Activities:
Question of the Day: What is the name of the yoga pose that looks like “soldier?”
Correct = Do a 20 seconds Tree pose
Wrong = Do 5 push up from the ground into Plank, and 3 situps.
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
Group 2
Get back together in one group
| 1 Point | 3 Points | 5 Points |
| – Challenge: Do 2 front flips in 5 seconds without a breath – Challenge: Streamline with NO kicks to the flags – Challenge: Swim to 1/2 way FR with no breath – Challenge: Swim a 25 FLY w/ FINS in under 20 seconds. – Challenge: Come up with a 5 step swim dance where each of the five steps are different swim specific poses. | 3 x SL + 3 FR + Flip 3 x SL + 2 FLY no Kick 3 x SL on back underwater – stay in SL to the flags 3 x SL + 1 BR stroke with a long glide | 4 x 25 FLY with fins 1 x 100 FR with fins 2 x 50 BK 2 x 25 BR and 2 x 25 Fly 2 x 50 FR K no board |
Each lane chooses a column then an activity inside the column. Do that activity for the amount of points.
Team with the most points at the end wins.
Cannot do the same column two times in a row.
Can only do each activity 1 time. No repeating the same thing over and over.
Take turns who chooses what to do. Send one rep to the board to make a choice and then they go back and explain to the lane.
Q of the Day Answer: Mountain Pose!
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.
Challenge – Back on the bottom, 2 feet on the wall
Lay down on the bottom of the pool with your back, shoulders and hips touching the floor.
At the same time, but two feet on the wall.
Hold it for 2 seconds.