Minnows 9/23/2019

Dryland Activities:

Question of the Day: How many kicks should you do per arm stroke in freestyle?
Answer: 6 per arm stroke for a six-beat kick
Y = Do 6 pitter patter feet per arm stroke while walking from black to black
N = Do 60 little kicks while laying on back with feet off the ground.

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

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.

Group 2

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.

Get back together in one group

FINS:

4 x 50 Kick. FR w/ board, BK w/o

4 x 25 FR practice side breathing.

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.

2 x 25 BK touch the wall