Dryland Activities:
Question of the Day: When diving in, should you lock your thumbs before your hands touch the water?
Correct = 2 jumps with a goofy pose
Wrong = 2 x Streamlines in deep end.
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 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.
Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.
Take one breath to side, continuing to kick.
Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.
Group 2
FR Drill: 5 Kicks in Position 11 + 1 FR
Stay in position 11 for 5 flutter kicks.
Do 1 freestyle stroke with a single arm, leaving the other arm in position 11.
Keep kicking throughout the whole time.
Only count kicks when back in position 11 with both arms.
Breathe during an arm stroke.
Get back together in one group
4 x Dives with FREE to 1/2 way, get out at side walk around.
Focus on long streamline.
Seated, kneeling, or standing dives.
2 x 25 BK with a streamline underwater and touching the wall on your back.
2 x 25 FREE focusing on side breaths.