Dryland Activities:
Question of the Day: Generally how many kicks per arm stroke of fly should you do?
Correct = Run from black line to black line 3 times flapping arms like a bird.
Wrong = Do a 30 second plank and a 30 second down dog.
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).
4 x 25 Kicking on the side with FINS
Around the pool. Read the map, and do the skill.
| A) Streamline and Position 11 with hands on top of smiley faces. | B) 3 x SL + 5 FREE + 1 breath | C) 1 x 100 FREE Kick with Board | D) 2 x 25 FREE 2 x 25 BK |
| E) Lay on back in starfish pose, count to 20, then tuck and do a back flip. | F) Sit on the bottom for 5 seconds. 2 x SL on back as deep as you can. | G) Buckethead Push! Push a bucket on your head in soldier from the wall to the flags, no touching. | H) Do the Sharks Dryland Warmup! |