Minnows 11/14/2019
Dryland Activities:
Question of the Day: If you go on vacation what do you have to wear so that your picture gets put on the Coho Facebook page.
Correct = 3 Selfie poses
Wrong = 1 selfie pose plus 3 situps.
Warmup in water:
100 IM Kick
2 x 25 position 11.
Review 3 things for Streamline before the first 25.
1) Lock your thumb.
2) Squeeze your ears (back of the 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 Flip at wall 1st, then SL on back
Start close to the wall, facing wall.
Do a front flip towards the wall. Plant feet on wall, lay backwards, and SL on back underwater.
Get back together in one group
2 x 25 Position 11 5 kicks + 1 FR
2 x 25 FREE with side breaths
2 x 25 BK with streamline underwater, and if you can a flip at the wall first.
Jumps from the block
Two feet over the edge, curl toes over the side.
Bend your knees and stick your butt out.
Jump in and get in position 11 in the air.
Streamline and swim to the flags, get out and do it again.
Responses