Dryland Activities:
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.
Dryland – Soft Pretzel into SL
Form small groups, or partners.
One person is the “soft pretzel.” Tangle up your arms and legs in a creative way while laying on the ground. Become a pretzel.
The partner needs to move the “pretzel’s” limbs and body into a streamline shape on their back making sure all key points are met:
– Locked thumb
– Squeezed Ears
– Head aiming straight
Also, keep body straight and toes together, legs together and torso straight.
Dryland Yoga Flow for Swimmers:
- Plank
- Chaturanga
- Plank
- Down Dog
- Forward Fold / Lazy Puppet
- Soldier
- Streamline
- 11
- 1 Free
- other arm Free
- Both for butterfly
- Repeat.
Question of the Day: What are three words we want to see and develop on Coho?
Answer: Spirit, Character, Pride
Y = Walk like you’re a proud King or Queen with chin high and chest full 3 laps
N = cower and do 3 timid frightened sit-ups and then 4 trembling arm and belly push-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 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.
Group 2
3 x SL + 3 FREE + Flip
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
If possible NO breath.
Get back together in one group
2 x 25 BK K Touch the wall on your back.
4 x 50 1-3 with fins. BK down and FR back
Challenge #1: