Warmup
100 IM Kick
100: 1st 50, FLY K/ 2nd 50, BR K (no arms)
2 x 25 Position 11
Question of the Day: Where does the butterfly kick begin (on your body)?
Correct = 50 FLY K
Wrong = 50 FLY K on your back
4 x 25 on 1:00 FREE with exaggerated FLY kicks on your streamline.
Split up into two groups:
Group 1:
3 x SL + 1 FLY + 1 BR
SL with fly kick.
Do one full fly stroke, without a breath.
After returning to Position 11, initiate Breaststroke.
Arms with a breath.
Kick and a glide.
4 x 100: with FINS
25 FLY
75 BK
Group 2:
3 x SL + 1 BR
1 x 11,E&Breathe, 11 + 1 BR K and glide
Streamline with no kick. Do the arms first, with a breath.
As the arms shoot forward back to 11, initiate the kick.
Snap feet together, and hold in 11 for a long glide.
Move over, return, and repeat.
6 x 50:
25 BR
25 FREE