Dryland Activities:
Question of the Day: At a swim meet, what do the timers watch to stop the clock for your race?
Correct = Stand in Tree Pose for 15 seconds. On the 15th second Jump as high as you can.
Wrong = Stand in Tree Pose for 15 seconds. On the 15th second Jump as high as you can. AND do 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 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.
Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.
Take one breath to side, continuing to kick.
Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.
6 x 25 w/ FINS Position 11 for 6 kicks + 1 FREE. Breath on an arm stroke.
Group 2
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.
4 x 25 FREE w/ FINS
Get back together in one group
Q of the Day Answer: For your hand/s to touch the wall.
Challenge –
3 x lay on bottom with belly button, nose, and 1 big toe touching bottom
Challenge – Flips
3 x Front flips
3 x Back flips, in a ball, like picture.
Super challenge: do 2 front flips in less than 5 seconds.
Super Duper Challenge: Do 5 flips in less than 10 seconds. With breathing.
Challenge –
Spin in a circle with your whole head above water without touching the ground. Do it again 2x. Do it again without using your hands! and again with 10 toes above the water.