Minnows 10/18/2019

Dryland Activities:

Question of the Day: How many yards away from the wall are the flags?
Answer: 5 yards!
Y = 5 Flapping arm jumps
N = 5 flapping arm jumps, 5 situps.

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 + 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.

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

2 x {

1 x 100 FR K with FINS and a kickboard
2 x 25 BK
1 x Challenge (see below)

}

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.


Challenge –

Challenge – swim to 1/2 way with no breath and only 3 strokes

Freestyle no kicking.

BONUS: Do it in 3 breaststrokes (including breath)


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