Sharks 12/2/2019

Warmup

100 IM Kick

100 FREE K

2 x 25 Position 11

Question of the Day: What is Laps for Coho?
Correct = 50 CH
Wrong = 50 FLY K

4 x 25 on 1:00 FLY K

Split up into two groups:

Group 1:

3 x SL + 5 FREE + 1 breath + Flip

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, or before the flip after the strokes.

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

Laps for Coho Test SET:

Swim for 10 minutes without stopping. FREE, BK, BK K, or FREE K. Your choice, but you must start with a 50 FREE.

Write down all the numbers.

3 x SL through Hula Hoops

Hold the hula hoop with the base touching the bottom at the T mark.

More advanced, move the hula hoop to the bottom at the flags.

Laps for Coho Test SET:

Swim for 10 minutes without stopping. FREE, BK, BK K, or FREE K. Your choice, but you must start with a 50 FREE.

Write down all the numbers.

Fling a Friend SL game

https://youtu.be/G0psARj9A-M

Fling a Friend

In your lane, one person gets ready to do a SL, but they keep their hands near their head.

Friend, grabs their hands, and tugs them, tosses them towards the flags in streamline.

Streamliner glides as far as they can hold their breath going as far as the person flung them.

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