Dryland Activities:
Question of the Day: Flip turns are for which stroke(s)?
Correct = 2 jumps with a silly pose
Wrong = 1 sullen, sad, jump.
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 + “Flex”
Hold SL throughout, and push off with feet flexed, legs straight and held together, only feet are turning out.
This is to get in habit of flexing or flaring feet wide.
Group 2
3 x SL + 2x(11, Eat, 11, Glide for 2 seconds)
No kicking, no breathing. This is the MOTION of Breaststroke arms.
Streamline underwater, do the arms at the surface.
Get back together in one group
Game – Baseball
Create columns for a Single, Double, Triple, and a Home Run.
Write easy things to do in the singles, and more difficult things as you increase base hits.
2 ways to play.
Swimmers must answer a swimming related question for each type of hit. If they get it wrong then they get an out and do an “out” activity.
OR
Swimmers choose an activity and do it, then if they do it all correctly, or with streamlines and not sloppy they get that base hit. If not, then they get an out.
| Single | Double | Triple | Home Run | |
| SL +… | Free Kick | On back to flags | On back to flags underwater | Streamline with fly kicks + 5 FREE + 1 side breath (no lifting) + flip. |
| 2 x 25 | BK K | Free with streamlines | BK swim. Streamline underwater first, touch the wall on the back | FREE with fly kicks on streamline, side breaths, no doggy paddle, no lifting head. |
| 1 x 50 | Sloppy free | Back Kick. Touch wall on back | Back Swim: streamline on back underwater, touch wall on back, no looking or rolling over. | Free with a flip turn and correct streamline. |