Dryland Activities:
Question of the Day: What a current?
Correct = Flow like a river from line to line
Wrong =Do 10 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
Challenge = Water Hits
Throw a water bomb at a friend underwater.
Make an open palm hand, and push the water quickly towards someone.
Do not hit them!
Do it until the person feels the “push” of the water against their belly, against their back, and against their arm.
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.
Group 2
Challenge – Make waves without breaking the surface
With both hands underwater, with open palms, push the water out and in as fast as you can, as close to the surface as you can so that you create giant waves between your face and the wall. See if you can get the water to splash over the edge of the pool without letting your hands go above the surface.
3 x SL on BK
Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.
Get back together in one group
3 x
{
1 x 100 FR K w/ FINS
2 x 25 BK
}