Dryland Activities
Question of the Day: How many kicks should you do per arm stroke in freestyle?Answer: 6 per arm stroke for a six-beat kickY = Do 6 pitter patter feet per arm stroke while walking from black to blackN = Do 60 little kicks while laying on back with feet off the ground.
Warmup in Water
100 IM Kick2 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
3 x SL + 5 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.
Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.
Take one breath to side, continuing to kick.
Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.
Get Back Together in One Group
FINS:
4 x 50 Kick. FR w/ board, BK w/o
Challenge: Only one thing above the water
Float up from underwater and only let your nose poke above the water.
Can make this easier so it is only the face or only the belly button
4 x 25 FR practice side breathing.
Challenge
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.
2 x 25 BK touch the wall
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