Dryland Activities
Question of the Day: Which event start is correct? Coach blows the whistle 5 short times, one long time, then says, "Take your mark," then blows the whistle again. Coach then does 3 short whistle blasts then two long ones and says, "Take your mark, get set, go!"Answer: First optionY = 5 jumps as high as you can.N = 5 sit ups and 5 jumps.
Warmup in Water
- 100 IM Kick
- 2 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 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.
Group 2
4 x 25 free with a streamline underwater.
Get Back Together in One Group
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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4 x 25 backstroke where you push off in streamline with fins.
Challenges
Challenge: Only One Thing Above the Water
Float up from underwater and only let your nose poke above the water. Can make this easier so it is only the face or only the belly button.
Challenge: Handstand and Front Flip
Do a handstand with your legs together and toes pointed to the ceiling. Hold it for 2 seconds (or 3), then do a front flip where you land on your feet without otherwise touching the bottom.
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