Dryland Activities
Warmup in Water
100 IM Kick 2 x 25 position 11.
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
Falling down for Backstroke
Move through progression:
- Hold wall with both hands, go underwater 3 x keeping a hold
- Hands and feet on the wall, go underwater 3 x keeping feet on the wall.
- Hands and feet on wall to start, 3 x fall under, lay back and put hands on top of head. Get back flat. (see picture)
Get back together in one group
2 x { 1 x 100 FR swim with FINS and board. Hold the board in position 11 and swim. The goal is to look down, and keep arms reaching forward with elbows straight. 2 x SL through Hula Hoop on back 1 x Challenge }
Challenge – Spin in a Circle
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.
Challenge – Back on the bottom, 2 feet on the wall
Lay down on the bottom of the pool with your back, shoulders and hips touching the floor.
At the same time, put both feet on the wall.
Hold it for 2 seconds.
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