Dryland Activities
- Correct = Do 40 hops on one foot, can switch feet
- Wrong = Do 40 hops on one foot, can switch feet and 3 situps and 3 pushups.
Warmup in Water
100 IM Kick
2 x 25 position 11.
- Lock your thumb.
- Squeeze your ears (back of head).
- Look down (with your whole face).
- Keep your arms straight.
- Stay at the surface (even when you breathe).
- Look down (with your whole face).
Split Up into 2 Groups
Group 1
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
Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.
Get Back Together in One Group
Focus on three things:
- Look Down when not breathing
- Keep arms straight
- Stay on the surface
Arms are over the head with elbows straight, hands stacked over shoulders. Kick freestyle kick with face down. To breathe, lift head up quickly. Avoid sculling or doggie paddle to breathe.
- Breathe Quickly, more often
- When you breathe, kick faster
- Keep Body straight
Stay in position 11 for 5 flutter kicks.
Do 1 freestyle stroke with a single arm, leaving the other arm in position 11.
Keep kicking throughout the whole time.
Only count kicks when back in position 11 with both arms.
Breathe During an Arm Stroke
Breathe during an arm stroke.
4 x 25 5 K in 11 + 1 FREE Drill with FINS
2 x 50 BK no fins.
Fling a Friend SL game
Fling a Friend
In your lane, one person gets ready to do a SL, but they keep their hands near their head. Friend, grabs their hands, and tugs them, tosses them towards the flags in streamline.
Streamliner glides as far as they can hold their breath going as far as the person flung them.
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