Dryland Activities
Question of the Day: Name two things you can do to do a flip?Answer: Tuck your chin, lift your hips.Y = Roll on the floor like a ball.N = Roll on the floor like a ball and do 3 push-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 + Flip
Streamline beginning underwater on belly.
At the surface do a front flip with knees pulled in to chest.
Group 2
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.
Get Back Together in One Group
4 x 25 FR with fins.Focus on Streamline and strong kick.2 x 25 FR no fins. Focus on strong kick and side breaths.
4 x 25 BK K with fins.Focus on body position and touching wall on back.2 x 25 BK no fins.Focus on strong kick and touching wall on back.
Challenge
3 x lay on bottom with belly button, nose, and 1 big toe touching bottom
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, put two feet on the wall.
Hold it for 2 seconds.
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