Dryland Activities:
Question of the Day: Name a yoga pose that helps with swimming.
Correct = Do that pose for 5 seconds and smile.
Wrong = Do Plank for 10 seconds, then chaturanga for 2 seconds. Then 1 push up.
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 Flip at wall 1st, then SL on back
Start close to the wall, facing wall.
Do a front flip towards the wall. Plant feet on wall, lay backwards, and SL on back underwater.
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.”
Get back together in one group
3 x
{
1 x 100 FREE K w/ FINS
2 x 25 Flip 1st + SL on back then Freestyle the rest
}
Q of the Day Answer: Mountain, Tree, Plank, Chaturanga, forward fold, sun salutation, Down Dog, Up Dog, Cobra
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.
Challenge –
Float on your back with your face above water and all 10 toes and both of your thumbs (but not hands).
Or all of your fingers but NOT your thumbs.
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.