Warmup
100 IM Kick
100 BK K
2 x 25 Position 11
Question of the Day: What does Coho do on the 4th of July? Walk in the 4th of July parade!
Y = 25 Dive CH
N = 25 start in water FR
4 x 25 on 1:00 FR
Split up into two groups:
Group 1:
Unicorn Buddy Backstroke Swim
Find a partner.
One person is the unicorn horn, the other is the backstroke swimmer.
Unicorn horn puts their feet on the swimmer’s head and sculls on their back remaining at the surface with body flat.
Swimmer swim backstroke and pushes the “unicorn horn.”
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
10 x 25 Race start 4 FLY with kick and then FR the rest.
1 x 100 BK K
Another Quest
