Dryland Activities:
Question of the Day: What is Laps for Coho?
Correct = Do 1 lap running
Wrong = do 1 running lap and 5 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 + 5 FREE + 1 breath
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5.
Group 2
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.
Get back together in one group
Laps for Coho Test SET:
Swim for 5 minutes without stopping. FREE, BK, BK K, or FREE K. Your choice, but you must start with a 50 FREE.
Write down all the numbers.
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.
Laps for Coho Test SET: DO it again!
Swim for 5 minutes without stopping. FREE, BK, BK K, or FREE K. Your choice, but you must start with a 50 FREE.
Write down all the numbers.
Fling a Friend SL game
Fling a Friend
In your lane, one person gets ready to do a SL, but they keep their hands near their head.
Friend, grabs their hands, and tugs them, tosses them towards the flags in streamline.
Streamliner glides as far as they can hold their breath going as far as the person flung them.