For the Stingrays (Part 3 of 6)

Goldfish

Here’s your weekly workout, Stingrays!

This lesson will take place in mid-deep water (3-4 feet)

  1. Swimmers should begin by practicing their bobs for the width of the mid-deep. Remind swimmers to blow bubbles out of their mouths (like blowing out candles on a birthday cake) and out of their noses (try humming under water.)
  2. Swimmers should place their noodles under their arms and practice flutter kicking on their fronts.
  3. Next, swimmers should hold their noodles out in front of them. Swimmers can begin releasing the noodle with one hand at a time while they practice flutter kicking on their fronts.
  4. Swimmers should makes spoons (not forks) out of their hands and practice scooping the water with their arms while flutter kicking on their fronts with the noodle. Release the noodle one hand at a time and practice simultaneously blowing bubbles.
  5. Put the noodles up on the wall. Swimmers can practice front crawl with their heads out of the water.
  6. Repeat and encourage swimmers to try putting their faces in the water, and breathing while their ears rest on their shoulders.
  7. Repeat with swimmers holding onto the wall with one hand, and pushing off with both feet into streamline position on their fronts. When swimmers break the surface, they should begin their arm strokes.
  8. Swimmers should use the noodles to practice flutter kicking on their backs (wet hair completely.)
  9. Swimmers should hold onto the wall with both hands, and push off with both feet into streamline position on their backs.
  10. Swimmers should add arm strokes, remembering, “thumb comes out, pinky goes in.”
  11. Swimmers will tread water for a full minute, keeping their heads dry. Use “spoon hands” and “bicycle legs” to stay vertical in the water.

*Swimmers who pass Stingray are ready to try a workout in the deep end (with proper supervision, of course)!

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