Warmup
100 IM Kick
100 BR K on BK
2 x 25 Position 11
Question of the Day: Buoyancy is how much you float, drag slows you down, what can you do to go forward easier?
Y = 50 CH
N = 50 Underwater swimming breathe as much as you want
4 x 25 on 1:00 FR How can you swim with least drag?
Split up into two groups:
Group 1:
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.
Group 2:
3 x SL + 2 FLY with FINS
SL w/ fly kick, continue kick through the two strokes.
NO breath on #1. Optional breath on #2.
Hips should RISE when the arms reach into 11.
Breathe at the beginning of the stroke when the hands push water down from 11 to the hipline. Hips should drive down to bottom too.
Connect hips to the arm strokes.
Get back together into one group
Game 100 Point + Challenge
Set:
10 x 50 on 2:00 2 FLY off first SL, FREE entire rest of 50. (can be any set you want. Ideally the same thing for a long time)
1-5 with FINS 6-10 no FINS
Rules:
Give each lane 100 Points.
If a lane member misses their interval (when they leave on the clock, deduct 5 points.
Earn extra 5 points per round for every challenge (1 per 50) lane creates and executes before 2:00 is up (or whatever appropriate interval is for swimmers with enough time to communicate about challenges).