Warmup
100 IM Kick
100 FLY K w/ FINS
2 x 25 Position 11
Question of the Day: Is there anything faster in swimming than a SL?
Y = 50 CH
N = 50 BK
4 x 25 on 1:00 FR K no board with FINS
Split up into two groups:
Group 1:
3 x SL + 5 FREE + 1 breath
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5.
Group 2:
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
Get back together into one group
8 x 25 on 1:30 1x (11, E, 11) and then 1 BR Kick. Float for 5 seconds in 11, then FREE sprint rest of the way. Go when person ahead of you starts swimming FR
4 x 100: 1-3 FINS BK K, BK, FR K #4: Freestyle no fins.
Challenges or games