Dryland Activities:
Question of the Day: What pool can you do the 1 hour Laps for Coho makeup?
Correct = Do 25 using two-foot jumps
Wrong = do 25 two feet jumps and 5 sit squat and stands
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 through Hula Hoops
Hold the hula hoop with the base touching the bottom at the T mark.
More advanced, move the hula hoop to the bottom at the flags.
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
4 x 25: Position 11 for 5 kicks + 1 FR (over and over)
1 &2: FINS
3 & 4: no fins.
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.
2 x 50 BK w/ FINS
2 x 25 FREE no fins side breaths
