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Practice 7/2/2020

Warmup: 1 x 100 IM KICK1 x 100 CH 1 x 50 Position 11 Question of the Day: Name two things that should be a habit during your swimming by the time you move into White. Correct: Do 6 log roll spins (lay flat on surface and twist like a log)Wrong: Do 20 Fly undulations … Read more

Practice 6/30/2020

Warmup 1x 100 Free1 x 100 CHOICE2 x 50 KICK CH Question of the Day: Pushing off the wall with a gallon jug of milk in each hand is slows you down as doing what? Set 1: 8 x 50: FREE / BK x 251 x 100: FLY K Challenge – Challenge – swim to … Read more

Practice 6/25/2020

Remember to stay distant. Do everything on your own:Minnows: 1 minute rest.Sharks, White, Blue: 30 seconds rest. Warmup: 1 x 100 FREE1 x 100 BACK2 x 50 FLY KICK Challenge:Float on your back with your feet touching the wall, hands in soldier; not pushing off the wall for 10 seconds. Like corpse pose from yoga. … Read more

Practice 6/23/2020

Do everything on your own rest. Minnows 1:00 restSharks 30 seconds rest. White, Blue: Start on 30 seconds rest and move to 20 if it is too easy. If you touch the wall and it says 7…. What is 07 + 1 minute? (hint 1 circle) What is 07 + 30 seconds? (hint 1/2 a … Read more

6/17/2020 Minnows and Sharks Covid-19 Day 1

Welcome back! MINNOWS Wait 60 seconds after each one; 1 full circle on the blue clock. 6 x 50: FREE down and BACK back 2 x 50 Backstroke Kick in soldier position 2 x 50 FREE2 x 50 BK Sharks Wait 30 seconds after each 50. 5 x 50 FREE 5 x 50 BK Kick2 … Read more

Sharks 3/11/2020

Warmup 100 IM Kick100 FLY K2 x 25 Position 1, with side breaths away from arm.Question of the Day: What is the first day of spring?Correct = 50 CHWrong = 50 BK4 x 25 on 1:00 FREE with 4 fly kicks in SL 16 x 50 on 1:45: CHOICE w/ or w/o FINS Tell 2 … Read more

Minnows 3/11/2020

Dryland Activities: Question of the Day: Name a swimming skill.Correct = Show us that skill, if you can. and do 2 jumps of celebration.Wrong = Do 5 situps and 5 pushups. Warmup in water: 100 IM Kick2 x 25 position 11.Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back … Read more

Minnows 3/10/2020

Dryland Activities: Question of the Day: Name one thing you can do to earn points for Coho.Correct = Do that many jumps per point for the thing you said.Wrong = Do 10 situps. Warmup in water: 100 IM Kick2 x 25 position 11.Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your … Read more

Sharks 3/10/2020

Warmup 100 IM Kick100 Position 11 with FINS2 x 25 Position 1, with side breaths w/ FINSQuestion of the Day: Name one thing that you earn points from.Correct = 50 CH w/ FINSWrong = 50 FREE4 x 25 on 1:00 FREE with FINS 16 x 50 on 1:45 with or without FINS Tell a coach … Read more

Sharks 3/9/2020

Warmup 100 IM Kick100 Position 11 w/ FINS2 x 25 Position 1, side breath away from arm, w/ FINSQuestion of the Day: What date is the Coho Banquet?Correct = 50 CH w/ FINSWrong = 50: 5 FREE + 5 FLY4 x 25 on 1:00 FLY w/ FINS 8 x 100: CHOICE with or without FINS … Read more

Minnows 3/9/2020

Dryland Activities: Question of the Day: When is the last day of Coho Practices for Winter?Correct = Celebrate spring break for 20 seconds.Wrong = Lament the end of swimming season with 10 situps. Warmup in water: 100 IM Kick2 x 25 position 11.Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your … Read more

Sharks 3/5/2020

Warmup 100 IM Kick100 2 x 25 Position 11Question of the Day: What do we focus more on in Sharks: Endurance or Technique?Correct = 50 BRWrong = 50 FREE4 x 25 on 1:00 FREE with SL on your back doing fly kicks. 4 x {4 x 502 x SL} 1)50 = FREE FINSSL + 2 … Read more

Minnows 3/5/2020

Dryland Activities: Question of the Day: What does “endurance” mean?Correct = Run from black to black 2 xWrong = Run from black to black 4 x Warmup in water: 100 IM Kick2 x 25 position 11.Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with … Read more

Sharks 3/4/2020

Warmup 100 IM Kick100 HLBw/R on BK2 x 25 Position 1, with side breaths. NO HIP ROTATING at all (Challenge)Question of the Day: What should your at practice breathing pattern be for freestyle?Correct = 50 FREEWrong = 50 FLY K on back. 4 x 25 on 1:00 FREE w/ 5 fly kicks on streamlines 3 … Read more

Minnows 3/4/2020

Dryland Activities: Question of the Day: During breaststroke do you breathe on every stroke?Correct = In Tree Pose remain in streamline for 10 breaths.Wrong = Stay in side plank for 10 breaths on each arm. Warmup in water: 100 IM Kick2 x 25 position 11.Review 3 things for Streamline before first 25.1) Lock your thumb.2) … Read more

Sharks 3/3/2020

Warmup 100 IM Kick100 Side Kicking with FINS. Smell your stinky armpit and look at the ceiling when you breathe. 2 x 25 Position 11 w/ FINSQuestion of the Day: Can you streamline TOO far in a race? at practice? (Yes/No x 2).Correct = 50 Streamline to 1/2 way then FREEWrong = 50 shortest streamline … Read more

Minnows 3/3/2020

Dryland Activities: Question of the Day: Can you do a streamline for too long?Correct = Do 3 streamline jumps from a squatWrong = Do 3 pushups, 3 situps, and 5 streamline jumps from a squat. Dryland – Grow into Streamline On deck have everyone squat to the floor. Do 3 – 5 times. Tiring. Keep … Read more

Sharks 3/2/2020

Warmup 100 IM Kick100 Position 11 w/ FINS2 x 25 Position 1, roll to the side and get vertical to breathe. Question of the Day: What was the name of the qualifying meet last weekend?Correct = 50 of your best strokeWrong = 50 of your most HATED stroke.4 x 25 on 1:00 FREE with fly … Read more

Minnows 3/2/2020

Dryland Activities: Question of the Day: Correct = Wrong = Warmup in water: 100 IM Kick2 x 25 position 11.Review 3 things for Streamline before first 25.1) Lock your thumb.2) Squeeze your ears (back of head).3) Look down (with your whole face).Review 3 things for Position 11 before second 25:1) Keep your arms straight.2) Stay … Read more

Sharks 2/27/2020

Warmup 100 IM Kick100 IM Swim2 x 25 Position 1, side breathing away from that 1 arm.Question of the Day: Should you float up to the surface in streamline or curve to aim up at the surface? Correct = 50 FREEWrong = 50 FLY K4 x 25 on 1:00 FREE KICK w/ board 14 x … Read more

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