Warmup
100 IM Kick
100 BK K
2 x 25 Position 11
Question of the Day: Can you start in the water at a swim meet?
Y = Dive in and swim 25 CH
N = Start in the water and swim 25 BK
4 x 25 on 1:00 FR
Split up into two groups:
Group 1:
3 x SL + no K + 2 FLY strokes
No kicking throughout. Glide on SL first, then at the surface move the arms in the fly motion.
Okay for the recovery, from hips to 11 to push the swimmer backwards.
Thumbs aim down, and should be only part of hand touching water.
Arms do not recover UP, or above the body. Natural to the sides and forward motion.
Group 2:
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
Get back together into one group
10 x 25 on 1:15: Free or BK Do 2 fly first on ODD 25’s.