Warmup
100 IM Kick
100 FLY K FINS
2 x 25 Position 11
Question of the Day: When is a streamline a glide? When you do a BR SL (at the beginning before the pullout begins).
Y = 50 BR
N = 50 BK
4 x 25 on 1:00 FR K w/ board
Split up into two groups:
Group 1:
3 x SL + 5 FREE + 1 breath
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5.
Group 2:
3 x SL + 1 FLY + 1 BR
SL with fly kick.
Do one full fly stroke, without a breath.
After returning to Position 11, initiate Breaststroke.
Arms with a breath.
Kick and a glide.
Get back together into one group
1 x 200 FREE Kick w/ FINS no board
1 x 100 2 FLY w/ FLY K rest NO FINS
1 x 75 CH
1 x 25 FLY
1 x 50 FR w/ flip turn
4 x 25 on 1:00 2 FLY CH the rest