Dryland Activities:
Dryland – Start into Streamline
This is a great activity to practice a start without having a block or deep enough water.
Begin folded over your hips with feet aligned like doing a start on the blocks or the edge of the pool.
Coach says, “Take your mark, Go!”
When the swimmer hears “Go,” then they lift their hands quickly into streamline attempting to keep their back flat, and their head squeezed by both arms.
BONUS with partners:
Have one person stand in front of the starting person’s head. When the coach or someone says “go,” then hold their hand above where you think the hands should reach, low enough to keep the back flat.
Partner holds their hand above the same level as the top of the person doing the “start’s” hips.
The swimmer doing the start keeps head low and hits their partner’s hands in streamline as fast as they can.
Question of the Day: What does the LONG whistle mean before a race at a swim meet?
Answer: “Get ready,” or “get on the block,” or “get ready to dive in.”
Y = Do 3 Streamline starts from the ground
N = Do 5 excellent pushups from belly on the ground to plank.
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 + 5 FREE + 1 breath
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5.
Group 2
Falling down for Backstroke
Move through progression:
- Hold wall with both hands, go underwater 3 x keeping a hold
- Hands and feet on the wall, go underwater 3 x keeping feet on the wall.
- Hands and feet on wall to start, 3 x fall under, lay back and put hands on top of head. Get back flat. (see picture)
Get back together in one group
6 x 25 FREE with FINS
4 x 25 BK no fins.
Focus on streamlines, falling down underwater first, then pushing off underwater.