Sharks 12/9/2019 First day of new season

Warmup

100 IM Kick

100 BK K

2 x 25 Position 11

Question of the Day: Is Laps for Coho on a Saturday or Sunday?
Correct = 50 FREE with FINS
Wrong = 50 BK K

4 x 25 on 1:00 FREE with FINS

Split up into two groups:

Group 1:

3 x SL + 2x (11, Eat, 11, 2 second glide)

Streamline underwater. At surface do position 11, eat, then back to 11 and a short pause before repeating.

This is the breaststroke arm MOTION, not the swim. Does not provide forward movement yet.

Sweep hands in to face, no elbow chicken wings

Group 2:

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.

Get back together into one group

3 x {
1 x 100 FREE with FINS
1 x 50 FLY Kick w/ FINS
2 x 25 Side Kick with no fins.
1 x Challenge
}

Challenge: Lay flat underwater like Goldielocks

Float on your side, like you’re laying down on your side reading a book exactly in the middle of the water from the surface and from the bottom.

Like Goldielocks, not too deep, not too shallow.
Perfectly in the middle.


Challenge –

Do a handstand with your legs together and toes pointed to the ceiling. Hold it for 2 seconds (or 3), then do a front flip where you land on your feet without otherwise touching the bottom.


Game – Streamline Push

Create partners or groups.

One person floats on their back or belly in streamline.

Other person holds their feet. When they’re ready, the person holding the feet pushes using hands and feet on the wall to “Push” the streamline as far as you can go.

The winner is the “streamline” that gets the farthest without kicking, moving, or breathing.

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