Dryland Activities
- Correct answer: 20 jumps while clapping in celebration
- Wrong answer: 40 jumps while making a sad face and then 2 sit-ups
Warmup in Water
100 IM Kick2 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
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.
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
4 x 50: Side kicking with FINS4 x 25: 2 FREE, 2 BK no fins
Challenge – Flips
3 x Front flips
3 x Back flips, in a ball, like picture.
Challenge: Log Push with Partners
Form a group of 3.
1 person lays horizontal across the lane on their back or belly.
Hands and toes should point perpendicular to the lane lines.
2 friends push the legs and shoulder to "push the log" to the flags.
Pushing people cannot go past the "T" mark.
Q of the Day Answer: 200!
In one hour the max to swim is 200 lengths.
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