Warmup
100 IM Kick
100 BK K
2 x 25 Position 11
Question of the Day: Is chocolate milk a good choice to drink immediately after swim practice?
https://www.swimmingscience.net/is-chocolate-milk-an-adequate-recovery-aid-for-swimmers/
Correct = 50 CH
Wrong = 50 FLY K no board.
4 x 25 on 1:00 FREE
Streamline to the flags, make the interval, finish by touching the wall.
Split up into two groups:
Group 1:
3 x SL + 1 BR arm (11, Eat & Breath, 11) + 1 BR K (long glide underwater)
Streamline with no kick.
At the surface do the arms with a breath. 11, Eat and breathe, 11. Avoid chicken wings, or hands pushing water past shoulders down to belly.
Get underwater again in position 11.
Do 2 BR kicks one after another underwater.
Feel how kick launches body forward.
Group 2:
3 x SL + 2 FLY
SL w/ fly kick, continue kick through the two strokes.
NO breath on #1. Optional breath on #2.
Hips should RISE when the arms reach into 11.
Breathe at the beginning of the stroke when the hands push water down from 11 to the hipline. Hips should drive down to bottom too.
Connect hips to the arm strokes.