Warmup
100 IM Kick
2 x 25 Position 11
Question of the Day: What happens if you roll on your belly to look at the wall on backstroke at a swim meet?
Y = 50 FLY K FINS
N = 50 BK
A: You get disqualified!
Split up into two groups:
Group 1:
3 streamlines. 1 at surface, 1 at bottom, 1 in middle (depth)
Focus on getting the swimmers to fall underwater first, plant their feet on the wall, and grow in a straight line off the wall into streamline. Goal is to travel in a straight line.
Group 2:
3 x SL + “Flex”
Hold SL throughout, and push off with feet flexed, legs straight and held together, only feet are turning out.
This is to get in habit of flexing or flaring feet wide.
Get back together into one group
4 x 25 Backstroke. Pick one of three locations to SL from each 25, top, middle, bottom, cannot do same thing twice in a row.
1 x Challenge
4 x 25 SL + LIFT and FLEX, float, then FR rest of the way.
1 x challenge.