Pre-Tryout Clinic Day 3

Dryland Yoga Flow for Swimmers:

Created with Microsoft Fresh Paint
  1. Plank
  2. Chaturanga
  3. Plank
  4. Down Dog
  5. Forward Fold / Lazy Puppet
  6. Soldier
  7. Streamline
  8. 11
  9. 1 Free
  10. other arm Free
  11. Both for butterfly
  12. Repeat.

1 x 25 Backstroke Kick get in and go

3x SL + Position 11 for 5 kicks + 1 FR

Streamline with freestyle kick. At the surface transition from streamline to position 11. Continue kicking for 5 kicks in position 11.

Continue kicking and do one arm stroke of freestyle. Leave other arm in position 11 place.

Question of the Day: Why are there flags above the pool?
Y= 1 jump off blocks
N = One time lay on the bottom of the pool on your back

Challenge: Kick in water over head with both arms above water in position 11 for 3 seconds. And chin above water.

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.

1 x 25 Position 11 5 kicks and 1 free arm. Breathe on arm stroke.

Challenge: Streamline + kick in position 1 on side with face looking at floor. Take 1 breath.

3 x SL + 5 FREE + 1 breath + Flip

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, or before the flip after the strokes.

Challenge: Push off in airplane and do a 1/2 flip staying in airplane and laying on back.

1 x 25 Free Swim

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