Warmup
100 IM Kick
2 x 25 Position 11
Question of the Day: What is more powerful, pushing off with one foot, or two feet when you SL?
Y = Spin in a circle, and then walk along line for 10 steps without falling off.
N = Spin two times. Do two pushups, spin 2 times do 5 sit ups.
Split up into two groups:
Group 1:
5 x SL + 3 FREE + Flip
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
Do first 2 SL on surface.
On last streamline, have them SL on surface, then do the 3 strokes and flip UNDER WATER!
Group 2:
5 x SL on back + 3 BK after flags
Goals:
Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.
Stay in SL until you reach the flags.
After the flags, begin three strokes.
Count with your thumb EXITS the water, or begins the recovery portion of the stroke.
Get back together into one group
FINS:
6 x 25 FR
1-2: FR K with board
3-4: FR K in Position 11, to breathe do an arm stroke. spend most of the time kicking with face down. Like 5-6 kicks in 11 with face down before next breath.
5-6: Free swim
1 x Challenge
2 x 50 BK, no fins.