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
5 x SL on BK + 3 rotations of HLBw/R
Head lead balance with rotation. Can be done on front and on back.
- Keep body in soldier position. Hands near the hips.
- Head still and stable either looking down or up depending on if on back or belly.
- To breathe when doing face down, rotate head to ceiling with shoulder rotating up.
6 x 25: Rotate while you swim, like the drill
ODD: FREEEVEN: BK
Group 2
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.
2 x 100 KICK w/ FINS FREE or BK their choice
Q of the Day Answer
A “heat” is a race of the same event when there are more swimmers in an event than the pool can hold. An event is something like 25 FREE 10 U Boys where a gender and age all swim the same thing for a time.
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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