LAKE Virtual Coaching

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Day 1

Name and LAKE Swim Group

Hi Lake Families

What opportunities do you have now that you didn’t have before?

Share something that you would like to improve over the next few weeks

The importance of streamlines

When are swimmers moving he fastest in the water?

At the end of a race when charging the wall

When swimming freestyle and holding your head perfectly still

When leaving the wall with a strong push-off in a tight streamline

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Watch this video about using the core to generate power in your streamline and dolphin kick.

What are the two main challenges to having a great underwater dolphin kick?

Where does the power come from in underwater dolphin kick?

Watch this video on stretches to improve your underwater dolphin kick.

How long should you hold each stretch to start off with? How long should you aim to hold them at an advanced level? What does patience and persistence have to do with it?

Describe the three shoulder stretches mentioned and how you can do those at home.

What is "Plantar Flexion"?

Watch this video on core strength applications to underwater dolphin kick.

How far through the alphabet can you get

How many Russian Twists can you do before you need a break?

Shoulder Mobility Assessment

Many of the videos today talked about the importance of flexibility and strength as it helps you do the fastest and most important move of swimming. Are you convinced that daily, long term, baby steps in shoulder flexibility and core strength will help you become a better swimmer?

Yes

Maybe

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If you said yes, what exercises did you learn about today that you will commit to doing daily to help you become a better swimmer? How long will this daily routine take and when do you plan on doing it? Create a log and be prepared to show it to your coaches when you return to practice. If you said no, what would you need to know that would convince you?

We will have a plank winner of the day for each age group. Time yourself in holding a plank and submit below. I will announce the winner at the next email. We will also be tracking improvement Good Luck!

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