Minnows 9/9/2019

Dryland Activities:

Dryland – Streamline Roll

Find a partner. Lay on your backs foot to foot. Heads away from each other.

Get in Streamline position.

Roll together in the same direction for 1 full roll, or 2.

Feet must remain connected, and bodies should roll together to earn a “success.”

Fail when feet fall apart, streamlines fall out, or when one body turns but the other doesn’t.

Partner Pull Position 11

One person bends at the waist and the knees extending arms forward.
Partner grabs wrists and pulls forward slightly, while lifting to horizontal.

Goal is to get back flat and arms flat like doing a standing position 11.

Question of the Day: What strokes does Position 11 work on?
Answer: Fly, Bk, BR, FR (all!)
Y = Roll sideways three times (full rolls)
N = Do 30 jumps and 5 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 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

6 x 25 FINS Kick in position 1 with side breaths wearing fins. for 1-4 Swim FREE no fins for 5 & 6

Challenge –

3 x lay on bottom with belly button, nose, and 1 big toe touching bottom

Challenge: Do a streamline to the flags with your big toe dragging on the bottom of the water.

Challenge: Float on your back with your face above water and all 10 toes and both of your thumbs (but not hands).

Or all of your fingers but NOT your thumbs.

2 x 50 BK Kick back and FREE kick return