Warmup
100 IM Kick
2 x 25 Position 11
Question of the Day: At a swim meet can you begin in the water? YES
Y = Roll like a log across the floor 3 times and do 2 jumps as high as you can
N = Do 10 situps and 5 jumps as high as you can each time.
Split up into two groups:
Group 1:
HLBw/R on deck review
Head Lead Balance with Rotation.
Keep head aimed at one thing. Rotate whole body below the chin to the side.
Aim toes in same direction as one ear.
Rotate whole body, except head the other direction.
Head remains still. Focus on moving feet and toes to sides, along with belly button.
Rest chin on shoulder.
3 x SL on BK + 3 HLBw/R
Head Lead Balance with Rotation
Body in soldier position, kick with face up.
Rotate hips and shoulders from parallel to surface to perpendicular to surface. Rotate through both sides.
Have constant kick to keep body straight.
Rotation Drill.
Group 2:
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.
Get back together into one group
4 x 25 FR Kick 2 with FINS 2 without. ROTATION
2 x 50 BK 1 w/ fins, 1 w/o
1 challenge