Warmup
100 IM Kick
100 IM swim
2 x 25 Position 11
Question of the Day: When do you get on the blocks for a race at a swim meet? When you hear the long whistle.
Y = 50 BR
N = 50 BK
4 x 25 on 1:00 FREE speedplay
1) Easy / Fast
2) Fast / Easy
3) All Fast
4) All Easy
Split up into two groups:
Group 1:
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.
Group 2:
3 x SL + 3 FR D: Fists
Do three strokes of freestyle with hands held in a fist. Focus on pushing water back and down with a high elbow underwater.
Get back together into one group
2 x {
6 dives of any type, no backstroke. Swim CH to 1/2 way.
8 x 25 on 1:15 IM order. Swim IM to 1/2 way then FREE the rest of each one.
1 x 100 BK K
}