Dryland Activities:
Question of the Day: What strokes does HLBw/R Drill work on?
Correct = Twelve twisting spins
Wrong = Ten twisting spins (hips) + 3 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
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.
Get back together in one group
Pick your path:
| 1 or 2 | 3 or 4 | 5 or 6 | |
| BK | 2 x 25 BK Kick | 1 x 50 BK Fins | 2 x SL on Back to flags |
| FR | 2 x 50 FR K | 1 x 100 FR w/ FINS | 2 x SL + 3 FREE + Flip |
| Challenge | Lay on back, on bottom, with head touching, butt touching, and heels touching floor. | Streamline throgh the Hula Hoop held at the Yellow, on the bottom. | Float on your back in a starfish, without kicking, and sing the song, “Happy Birthday” without letting Face fall underwater. |
Q of the Day Answer:
Freestyle and Backstroke, Head Lead Balance with Rotation works on hips rotating side to side.