Dryland Activities:
Question of the Day: How many yards is it from the wall to the flags?
Answer: 5 yards
Y = 3 yelling barks or cries of any animal while doing 3 jumping jacks.
N = 10 jumps in place and 5 sit-ups.
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 + Flip
Streamline beginning underwater on belly.
At the surface do a front flip with knees pulled in to chest.
Get back together in one group
2 x 25 with FINS position 11
4 x 25 with FINS FREE
2 x 25 BK without fins.