Minnows Swim Practice: First Day of New Season (12/9/2019)

Dryland Activities

Warmup in Water

100 IM Kick2 x 25 position 11.

1. Lock your thumb.
2. Squeeze your ears (back of head).
3. Look down (with your whole face).
4. Keep your arms straight.
5. Stay at the surface (even when you breathe).
6. Look down (with your whole face).

Split Up into 2 Groups

Group 1

3 streamlines. 1 at surface, 1 at bottom, 1 in middle (depth)

Focus on getting the swimmers to fall underwater first, plant their feet on the wall, and grow in a straight line off the wall into streamline. Goal is to travel in a straight line.

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

Challenge: Lay flat underwater like Goldielocks

Float on your side, like you're laying down on your side reading a bookexactly in the middle of the water from the surface and from the bottom.

Like Goldielocks, not too deep, not too shallow. Perfectly in the middle.

4 x 50 FINS: Position 11 and side kick with breathing on the way back.2 x 25 FINS Position 11 for 5 kicks + 1 arm stroke2 x 25 FR no fins.

Create partners or groups.One person floats on their back or belly in streamline.Other person holds their feet. When they're ready, the person holding the feet pushes using hands and feet on the wall to "Push" the streamline as far as you can go.

The winner is the "streamline" that gets the farthest without kicking, moving, or breathing.

Q of the Day Answer: It is a fundraiser! Our biggest one!