100 IM Kick
2 x 25 Position 11
Question of the Day: What part of butterfly arms is the “recovery?” When your hands go up around the shoulders above or at the surface of the water.
Y = Flap your wings like a bird from black line to black line 2 x
N = Do 20 jumping jacks
Split up into two groups:
3 x 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.
3 x SL on back + 3 BK after flags
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
Set up the board into boxes that represent the number on a die. If you have 1 die, use 6 boxes. If you have 2 dice, do 2-12.
Fill the boxes with activities, and have swimmers roll the dice one at a time. Group, or lane does activity in the numbered box they do.
In box numbers 4-9 put things you want your swimmers to work on as they’ll be rolled more often.
In low number boxes and high number put more fun things. For box 2 I like putting something not fun, in box 12 I like putting something fun fun.
See this post for more information: