Warmup
100 IM Kick
100 FLY K with BR arms w/ FINS
2 x 25 Position 11
Question of the Day: What does Buoyancy Mean? the body’s, or thing’s ability to float in the waer.
Y = 50 CH anything on back
N = 50 Free
4 x 25 on 1:00 FLY K no fins
Split up into two groups:
Group 1:
3 x SL + 2x (11, Eat, 11, 2 second glide)
Streamline underwater. At surface do position 11, eat, then back to 11 and a short pause before repeating.
This is the breaststroke arm MOTION, not the swim. Does not provide forward movement yet.
Sweep hands in to face, no elbow chicken wings
Group 2:
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
Get back together into one group
3 x {
1 x 200 FREE F / BK F / FR (times through)
3 X SL + 1 BR stroke. Separate the arms and the kick from each other. In position 11, or SL GLIDE as far as possible. Goal is to get to 1/2 way.
1 x 50 CH
}