Minnows 12/12/2019

Dryland Activities:

Question of the Day: What is the highest number of lengths you can get at Laps for Coho?
Correct = 20 jumps while clapping in celebration
Wrong = 40 jumps while making a sad face and then 2 sit-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 + 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 + 3 FREE + Flip

Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.

If possible NO breath.

Get back together in one group

4 x 50: Side kicking with FINS
4 x 25: 2 FREE, 2 BK no fins

Challenge – Flips

3 x Front flips

3 x Back flips, in a ball, like picture.

Super challenge: do 2 front flips in less than 5 seconds.

Super Duper Challenge: Do 5 flips in less than 10 seconds. With breathing.

Challenge: Log Push with Partners

Form a group of 3.

1 person lays horizontal across the lane on their back or belly.

Hands and toes should point perpendicular to the lane lines.

2 friends push the legs and shoulder to “push the log” to the flags.

Pushing people cannot go past the “T” mark.


Q of the Day Answer: 200! In one hour the max to swim is 200 lengths.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Item added to cart.
0 items - $0.00