Warmup
100 IM Kick
100 BK
2 x 25 Position 11
Question of the Day: Have you seen the muffin man? “The one that lives on drury lane?” What lane is he in?
Y = 50 CH
N = 50 BK
4 x 25 on 1:00 FR Speedplay:
1) Easy / Fast
2) Fast / Easy
3) All fast
4) All easy
Split up into two groups:
Group 1:
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.
Group 2:
3 x SL + no K + 2 FLY strokes
No kicking throughout. Glide on SL first, then at the surface move the arms in the fly motion.
Okay for the recovery, from hips to 11 to push the swimmer backwards.
Thumbs aim down, and should be only part of hand touching water.
Arms do not recover UP, or above the body. Natural to the sides and forward motion.
Get back together into one group
12 x 25 on 1:00 FR Odds Drill, evens Swim
Drills: Fists, 0,2,5, Finger tip drag, Kick only, or 3 strokes + 18 kicks on your side.
10 dives
1 x 200 BK