Minnows Swim Practice: November 14, 2019

Dryland Activities

1. Correct answer = 3 selfie poses
2. Wrong answer = 1 selfie pose plus 3 situps

Warmup in Water

100 IM Kick

2 x 25 Position 11

1. Lock your thumb.
2. Squeeze your ears (back of the 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

Do a streamline with all three things. At the surface, kick in position 11. Put one arm at your hip, keeping the other arm extended forward above the shoulder on the surface. Take one breath to the side, continuing to kick. Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.

Group 2

Start close to the wall, facing the wall. Do a front flip towards the wall. Plant your feet on the wall, lay backwards, and streamline on your back underwater.

Get Back Together in One Group

2 x 25 Position 11: 5 kicks + 1 freestyle stroke

2 x 25 Freestyle with side breaths

2 x 25 Backstroke with streamline underwater, and if you can, a flip at the wall first.

Jumps from the Block

Two feet over the edge, curl your toes over the side. Bend your knees and stick your butt out. Jump in and get in position 11 in the air. Streamline and swim to the flags, get out, and do it again.

Question of the Day Answer

Must be wearing a COHO shirt, hat, bag, coat, or something!