Minnows 10/11/2019

Dryland Activities:

Question of the Day: Name two things you can do to do a flip?
Answer: Tuck your chin, lift your hips.
Y = Roll on the floor like a ball.
N = Roll on the floor like a ball and do 3 push-ups.

Warmup in water:

100 IM Kick
2 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 at the surface (even when you breathe).
3) Look down (with your whole face).

Split Up into 2 Groups

Group 1

3 x SL + Flip

Streamline beginning underwater on belly.

At the surface do a front flip with knees pulled in to chest.

Group 2

3 x SL + 5 FREE + 1 breath + Flip

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.

Get back together in one group

4 x 25 FR with fins.
Focus on Streamline and strong kick.
2 x 25 FR no fins. Focus on strong kick and side breaths.

4 x 25 BK K with fins
Focus on body position and touching wall on back.
2 x 25 BK no fins.
Focus on strong kick and touching wall on back.

Challenge –

3 x lay on bottom with belly button, nose, and 1 big toe touching bottom


Challenge – Back on the bottom, 2 feet on the wall

Lay down on the bottom of the pool with your back, shoulders and hips touching the floor.

At the same time, but two feet on the wall.

Hold it for 2 seconds.


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