Dryland Activities
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 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 on back + 3 BK after flags
Goals:
- Underwater first, lean back, grow into streamline.
- Long flat glide looking up with bubbles in SL.
- Stay in SL until you reach the flags.
- After the flags, begin three strokes.
- Count with your thumb EXITS the water, or begins the recovery portion of the stroke.
Get Back Together in One Group
Test Set: Swim for 5 Minutes
Swim for 5 minutes. Count how many lengths, or 25's, or one direction, that you swim. Avoid stopping at the wall.
3 x SL through Hula Hoops
Hold the hula hoop with the base touching the bottom at the T mark. More advanced, move the hula hoop to the bottom at the flags.
Test Set: Swim for 5 Minutes
Swim for 5 minutes. Count how many lengths, or 25's, or one direction, that you swim. Avoid stopping at the wall.
True or False Game
Everyone gets out of the water. Line up with a fair amount of space between each person. Two feet's toes on the edge.
Coach: "If I say something true, you jump in. If I say something false, do not jump in. If you're wrong, you're out. Last one in wins. If everyone is out, I win."
1st statement is easy and always true. "This is a swimming pool." or something similar.
Then ask swimming questions getting ever more specific. "You must touch the wall with 2 hands on freestyle" – False. You don't HAVE to.
Make statements about the coach that the swimmers would know. "My name is…" "I went to high school at…" Innocuous innocent facts that are appropriate for a child setting.
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