Dryland Activities
Question of the Day: In this pool, how many yards is between the flags?Answer: in a 25-yard pool it is 15 yards from flag to flag in the middle of the pool.Y = 1 walking lap around the pool. Count number of starting blocks.N = 15 situps and count number of lanes.
Warmup in Water
100 IM Kick2 x 25 position 11.
Split Up into 2 Groups
Group 1
3 x SL on BK + 3 HLBw/R
Head Lead Balance with Rotation
Body in soldier position, kick with face up.
Rotate hips and shoulders from parallel to surface to perpendicular to surface. Rotate through both sides.
Have constant kick to keep body straight.
Rotation Drill.
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
3 x {50 FREE2 x SL on BK to flags + 3 BK1 x challenge}
Jumps from the Block
Two feet over the edge, curl toes over the side.Bend your knees and stick your butt out.
Jump in and get in position 11 in the air.
Streamline and swim to the flags, get out and do it again.
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