Lessons 11/21/2019
Set up your lane
1st person starts in the lane’s corner.
Everyone else lines up along the lane line.
#1 pushes off, does their activity, then moves over. Returns to the back of the line.
#2 can begin with the person ahead of them crosses the black line to the other side of the lane.
You can do anything when you return. Stay out of the way.
Activity 1:
3 x SL + Free Kick
Dropdown underwater, then push off in streamline.
Grown into a streamline as you push with your legs.
Activity 2:
3 x SL + 3 FREE
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
If possible NO breath.
Challenge:
Challenge –
3 x lay on bottom with belly button, nose, and 1 big toe touching bottom
Activity 1:
3x SL + 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.
Activity 2:
3 x SL + 5 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.
Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.
Take one breath to side, continuing to kick.
Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.
Challenge:
Challenge –
Float on your back with your face above water and all 10 toes and both of your thumbs (but not hands).
Or all of your fingers but NOT your thumbs.
1 x 25 FREE Kick with board
1 x 25 BACK Kick with board
Activity 1:
3 x SL + 5 FREE + 1 breath WITH FINS
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, or before the flip after the strokes.
Activity 2:
3 x FREE to 1/2 way with FINS
Challenge:
Come up with own!
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