Dryland Activities:
Question of the Day: What can you rotate to make breathing to the side in freestyle easier?
Correct = 6 twirling spins
Wrong = 6 spins + 4 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
3 x SL on back + 3 BK after flags
Goals:
Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.
Stay in SL until you reach the flags.
After the flags, begin three strokes.
Count with your thumb EXITS the water, or begins the recovery portion of the stroke.
Group 2
3x SL + Position 11 for 5 kicks + 1 FR
Streamline with freestyle kick. At the surface transition from streamline to position 11. Continue kicking for 5 kicks in position 11.
Continue kicking and do one arm stroke of freestyle. Leave other arm in position 11 place.
Get back together in one group
3 x
{
1 x 50 FREE w/ FINS
2 x 25 BK, fall underwater 1st, streamline on back, touch the wall with hand above your head.
}
Game – Dice Roll Challenges
| 1) 5 Front flips between the “T” mark and the wall. | 2) 2 front flips where feet, paint the wall as they go around, over the head and back to the floor. |
| 3) Push off on your side, underwater, with arms stretched in airplane. One arm aiming up, other arm aiming down. | 4) Only using your hands without your feet touching the ground or pushing off the wall, move from the first person corner, to the yellow, across the lane, and back to the wall corner moving in a square. |
| 5) Have a friend hold a floating smiley face toy at the flags. Do a streamline underwater and come up, underneath the toy to touch it with your fingers without looking. | 6) Do 5 jumps off the bottom in SL where your belly button gets above the water. Start in water up to your chest. |
Q of the Day Answer:
Rotate your hips! When you move your whole body starting with the hips about 45 degrees to the surface of the water you’ll get turned enough to make your freestyle breathe easier.