Dryland Activities
Partner Pull Position 11
One person bends at the waist and the knees extending arms forward.Partner grabs wrists and pulls forward slightly, while lifting to horizontal.Goal is to get back flat and arms flat like doing a standing position 11.
Dryland – Crab Scuttle
One person holds Crab Walk position, and the partner has to scuttle like a tiny twinkle toes fish through the crab’s feet.
Tiny twinkle toes fish = on your belly, using only your toes and hands to move, but staying as low as possible.
Question of the Day: Where should you streamline to in THIS pool?Answer: Somewhere between the yellow and the first white discs (flags).Y = Black line to black line 2 x with noodly armsN = Black line to black line 2 x with streamline arms.
Warmup in Water
100 IM Kick2 x 25 position 11.
Split Up into 2 Groups
Group 1
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.
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
1 x 100 BK K with no board.
2 x 25 Position 11 for 5 kicks + 1 arm stroke
Position 11 for 5 kicks + 1 FR
Streamline with freestyle kick. At the surface transition from streamline to position 11. Continue kicking for 5 kicks in position 11.
Continue kicking and do one arm stroke of freestyle. Leave other arm in position 11 place.
Challenge: Lay flat underwater like Goldielocks
Float on your side, like you’re laying down on your side reading a bookexactly in the middle of the water from the surface and from the bottom.
Like Goldielocks, not too deep, not too shallow.Perfectly in the middle.
2 x 50 BK down and FR back.
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