Minnows 9/12/2019

Dryland Activities:

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.

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:

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

Group 2

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: