Minnows 9/4/2019

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.

Warmup

100 IM Kick

2 x 25 Position 11

Question of the Day: What do you do first when you push off the wall?
Answer: Streamline
Y = 10 hops on one foot.
N = 5 streamline squat and jumps


Split up into two groups:

Group 1:

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.

Group 2:

3 x SL on back + 3 BK after flags

Goals:

Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.

Stay in SL until you reach the flags.

After the flags, begin three strokes.

Count with your thumb EXITS the water, or begins the recovery portion of the stroke.

Get back together into one group

2 x 25 Kicking on back. Hand above head 10 kicks after the flags.

4 x 25 FREE focus on position 11 swimming

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