Dryland Activities
- Correct = Strut around wearing a belt
- Wrong = Slink on the ground because your pants fell down without a belt and do 3 push ups
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
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.
Group 2
Start close to the wall, facing wall.
Do a front flip towards the wall. Plant feet on wall, lay backwards, and SL on back underwater.
Get Back Together in One Group
4 x 25 with FINS Kicking on your side
2 x 25 FREE
2 x 50 BK K with FINS
2 x 25 BK no fins
Question of the Day Answer: $100 for a coho hip pack!
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.
Push off the wall in streamline briefly.
Pike at the belly lifting the hips above the water so that the butt breaths over the waves.
Hands down, head down, and legs down.
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