Dryland Activities:
Question of the Day: Where does the fly kick start, or “undulation” begin?
Correct = Do 4 rolling fly kicks with your body
Wrong = Do 4 rolling fly kicks with your body and do 4 pushups from belly touching the ground.
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 x SL on BK
Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.
6 x 25 BK
Fall down first, then push off on your back.
Take the Elevator Down
Describe going underwater and putting your feet on the wall for a streamline like “Taking the elevator straight down.”
Most beginner swimmers will put their feet near the surface of the water, or not push off at all.
Encourage dropping down first, then rotating so that feet go to the wall, then growing from a “little sprout” into streamline.
Group 2
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.”
6 x 25: with FINS
3 FREE + 8 Kicks on your side
