Minnows 9/12/2019

Dryland Activities:

Dryland – Grow into Streamline

On deck have everyone squat to the floor. Do 3 – 5 times. Tiring.

Keep the back as straight as possible.

Put their hands on their head like the picture.

Stand into streamline.

“Grow from a tiny sprout into a tall reaching streamline.”

Locked thumb
Squeezed ears
Face straight ahead (looking down)

The goal here is to establish a habit of going from hands on the head to streamline immediately and teach how it feels to push off the wall in streamline.



Dryland – Soft Pretzel into SL

Form small groups, or partners.

One person is the “soft pretzel.” Tangle up your arms and legs in a creative way while laying on the ground. Become a pretzel.

The partner needs to move the “pretzel’s” limbs and body into a streamline shape on their back making sure all key points are met:
– Locked thumb
– Squeezed Ears
– Head aiming straight

Also, keep body straight and toes together, legs together and torso straight.

Dryland Yoga Flow for Swimmers:

Created with Microsoft Fresh Paint
  1. Plank
  2. Chaturanga
  3. Plank
  4. Down Dog
  5. Forward Fold / Lazy Puppet
  6. Soldier
  7. Streamline
  8. 11
  9. 1 Free
  10. other arm Free
  11. Both for butterfly
  12. Repeat.

Question of the Day: What are three words we want to see and develop on Coho?
Answer: Spirit, Character, Pride
Y = Walk like you’re a proud King or Queen with chin high and chest full 3 laps
N = cower and do 3 timid frightened sit-ups and then 4 trembling arm and belly 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 through Hula Hoops

Hold the hula hoop with the base touching the bottom at the T mark.

More advanced, move the hula hoop to the bottom at the flags.

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

2 x 25 BK K Touch the wall on your back.

4 x 50 1-3 with fins. BK down and FR back

Challenge #1:

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