Warmup
100 IM Kick
2 x 25 Position 11
Question of the Day:
Y = 5 flips in water
N = 25 BK K
Split up into two groups:
Group 1:
3 x SL + 3 FREE + Flip
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
If possible NO breath.
Group 2:
3 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
Jumps from the block
Two feet over the edge, curl toes over the side.
Bend your knees and stick your butt out.
Jump in and get in position 11 in the air.
Streamline and swim to the flags, get out and do it again.
4 x 25 SL + 5 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.
Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.
Take one breath to side, continuing to kick.
Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.
1 x 50 BK
Dives