Dryland Activities:
Question of the Day: What does “I.M.” stand for?
Correct = Pose with an individual flair while the wrong people do their stuff.
Wrong = Do 1 push up. Do 1 plank for 10 seconds. Do 1 situp. Do 1 squat and stand.
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.
2 x 50 FREE KICK
3 x SL + FLY K
Stay in SL and do fly kick. At the surface do 3 more FLY kicks in soldier position (with hands near hips).
4 x 25 FLY KICK with FINS
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.
1 x 100 BK