Pre-Tryout Clinic Day 2

Introduce the “Flow”

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.

Set up your lane

1st person starts in the lane’s corner.

Everyone else lines up along the lane line.

#1 pushes off, does their activity, then moves over. Returns to the back of the line.

#2 can begin with the person ahead of them crosses the black line to the other side of the lane.

You can do anything when you return. Stay out of the way.

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.

2 x 25 1= FREE 2 = BK

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.

Challenge –

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

Question of the Day:

What strokes use “flutter kick?”

Y = 1 jump off block

N = 4 spins with nothing touching in the shallow end.

1 x 25 FR with side breathing

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