Minnows 10/21/2019

Dryland Activities:

Question of the Day: What does Coho do at Halloween Hoopla?
Correct = Do 3 pushups and pretend like you’re giving directions at a game.
Wrong = Do 3 pushups and 3 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 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.

Group 2

Falling down for Backstroke

Move through progression:

  1. Hold wall with both hands, go underwater 3 x keeping a hold
  2. Hands and feet on the wall, go underwater 3 x keeping feet on the wall.
  3. Hands and feet on wall to start, 3 x fall under, lay back and put hands on top of head. Get back flat. (see picture)

Get back together in one group

2 x {
1 x 100 FR swim with FINS and board. Hold the board in position 11 and swim. The goal is to look down, and keep arms reaching forward with elbows straight.
2 x SL through Hula Hoop on back
1 x Challenge
}

Challenge –

Spin in a circle with your whole head above water without touching the ground. Do it again 2x. Do it again without using your hands! and again with 10 toes above the water.


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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