Warmup
100 IM Kick
2 x 25 Position 11
Question of the Day: What does the word “buoyancy” mean? Like your “center of buoyancy in the water.” A: the ability or tendency to float in water or air or some other fluid.
Y = Bouncy like you’re buoyant around the room.
N = Sink like a rock and roll like a stone five times (fall and roll)
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 on BK
Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.
Get back together into one group
3 x {
2 x 25 FINS Position 11 for 5 kicks, then 1 arm stroke. Repeat over and over. . / Round 3 swim FREE no fins
1 x Challenge
}