Dryland Activities:
Question of the Day: Can you do a streamline for too long?
Correct = Do 3 streamline jumps from a squat
Wrong = Do 3 pushups, 3 situps, and 5 streamline jumps from a squat.
Dryland – Grow into Streamline
On deck have everyone squat to the floor. Do 3 – 5 times. Tiring.
Keep the back as straight as possible.
Put their hands on their head like the picture.
Stand into streamline.
“Grow from a tiny sprout into a tall reaching streamline.”
Locked thumb
Squeezed ears
Face straight ahead (looking down)
The goal here is to establish a habit of going from hands on the head to streamline immediately and teach how it feels to push off the wall in streamline.
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).
1 x 100 FREE K with FINS
3 x SL on BK on the surface (never going underwater)
2 x 25 BK
1 x 100 FREE K with FINS
3 x SL on BK underwater. Fall down.
2 x 25 BK
Take the Elevator Down
Describe going underwater and putting your feet on the wall for a streamline like “Taking the elevator straight down.”
Most beginner swimmers will put their feet near the surface of the water, or not push off at all.
Encourage dropping down first, then rotating so that feet go to the wall, then growing from a “little sprout” into streamline.
1 x 100 FREE K with FINS
3 x SL on BK underwater to the flags if you can!
2 x 25 BK