Warmup
100 IM Kick
100 FLY K w/ FINS
2 x 25 Position 11
Question of the Day: On what strokes MUST you do a flip turn?
Y = 50 FREE
N = 50 BK K
4 x 25 on 1:00 FINS Free Kick no board
Split up into two groups:
Group 1:
3 x SL + 2x(11, Eat, 11, Glide for 2 seconds)
No kicking, no breathing. This is the MOTION of Breaststroke arms.
Streamline underwater, do the arms at the surface.
Group 2:
Get back together into one group
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
3 x {
1 x 100 FR K w/ FINS
2 x 25 2 breaststroke with long glide, FLY K rest of 25.
1 x challenge
}