Minnows Swim Practice Plan: January 16, 2020

Dryland Activities

Warmup in Water

100 IM Kick2 x 25 position 11.

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

3 x SL on BK

Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.

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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

3 x{1 x 50 FREE Kick1 x 50 BK}

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.

Challenge – Back on the bottom, 2 feet on the wall

Lay down on the bottom of the pool with your back, shoulders and hips touching the floor.

At the same time, but two feet on the wall.

Hold it for 2 seconds.

Q of the Day Answer

Back, Breast, Fly, Free